Meaning, you cannot target one muscle group and simply ignore the rest of your body. Here's why that causes a problem: Your body is one complete system. They want six pack abs, so they'll only do crunches they want to grow their glutes, so they only do glute bridges. Then, switch sides and repeat.Today, I want to discuss one of the most overlooked areas in your body: your ankles.īefore I describe why ankles - and more specifically, ankle mobility - are important, allow me to explain this: Too often, athletes set a narrow goal, and forget the seemingly unrelated steps required to hit that goal. When your heel starts to rise, pause and hold the stretch for 10 seconds. That is one rep. Then, bend your knee so that it is tracking over your toes. Walk away from the rig as far as you can until there is force pulling you backward. Place your foot through the front of the band and face away from the rack so that the resistance band is resting in the front crease of your ankle. The loop should be about four inches above the ground.
Ankle mobility exercises how to#
How to do it: Loop a heavy-duty resistance band (usually green) to a surface that is not going to move, like a rack. You are targeting the ligaments and joint,” says Wickham. “This exercise is about getting motion in the joint itself, not necessarily about stretching out the muscle.
![ankle mobility exercises ankle mobility exercises](https://barbend.com/wp-content/uploads/2019/03/Ankle-Mobility-Drills.png)
Pause at the bottom, then push back up to the starting position. That is one rep. While breaking parallel is typically the goal, only descend until you feel your heel is lifting. As you do this, try to stay in your heels. Brace your abs, and push your hips back while bending your knees to lower your body into a squat. How to do it: Stand with your feet about hip-width apart and your arms by the sides. But you are only going to be able to squat down as far as your ankle mobility allows, so these should be done in conjunction with the other exercises on this list,” says Wickham. “If you are sitting all day, just squatting alone is going to increase your ankle mobility. If your ankles come off the ground as you do this, it is a sign of poor mobility. Hold for two seconds then return to the start. That is one rep. Then, move into dorsiflexion by bending your knees forward until you feel a slight stretch in the back of your ankles. How to do it: Standing at about hip width, place the toes of your feet on an inclined position (you can use anything from two five-pound plates to a textbook). Heel raises are a simple drill for working the calf muscles and gradually improving ankle mobility. Release. Then, keep your heel planted and try to lift your foot off the ground as if you are trying to lift your foot off a gas pedal (dorsiflexion) and hold for 10 seconds. That is one rep. Then, push down with your foot into the ground as hard as you can (which activates the muscles around the ankle) and hold it for 10 seconds. With that forward leg, let your knee track over the toes as far as possible until you feel the stretch in the ankle. How to do it: Get into a half kneeling position so that one knee is on the ground and the other knee is forward.
![ankle mobility exercises ankle mobility exercises](https://i.ytimg.com/vi/8V0w8rxoX9Q/maxresdefault.jpg)
“We are weakest in these end ranges of motions, but activating the muscles in this way helps increases flexibility, primes the nervous system, and strengthens the joint.” This is why Wickham recommends using end-range isometric stretching to increase ankle mobility. “Activating muscles at your end ranges of motion help you perform your best, because it is the most active kind of stretching,” says Wickham. Ankle End-Range Isometric StretchĮnd-range isometric stretching is a specific type of stretching that happens when you contract your muscle or squeeze it really hard. However, poor ankle mobility does not have to be a permanent detriment to your training.īelow are the five best exercises and tips for improving ankle mobility, according to Wickham. Poor ankle mobility is caused by a general lack of flexibility in the muscles in the calf and back of the lower leg, ankle joint issues (or stiffness) from prior injury or surgery, or frequent use of high heels,” says Wickham.
![ankle mobility exercises ankle mobility exercises](https://i.pinimg.com/originals/c3/e3/2c/c3e32c46b0b56f0c0480068bcae9b76e.jpg)
The consequence? “When you do not have mobility in the ankle, you will either (1) *not* perform those movements at all or (2) *not* be able to perform those movements well, which results in compromising form, especially in the hips and low back, which can eventually lead to injury,” he explains. “Lack of dorsiflexion is the most common ankle immobility issue, which compromises squatting, your bottom position when catching a clean or squat, forward and backward lunges, and even walking and running,” he added. Buy now and pay later with AfterPay and zipPay.Ī post shared by The WOD Life on at 12:09pm PST Express international shipping available. The Chopshop print Flex Shorts 2.0 and matching GFX T-shirt are designed with your comfort in mind. Kit yourself out in high-performance apparel for maximum comfort during the toughest workouts.