Been watching your videos for many years Blake. Love how direct and to the point you are. Love you calling out these disgraceful rip off merchants trying to sell $2 equipment for $$$ - unscrupulous pieces of sh*t
Wow, dude, thank you, your methods work! I did the fascia abrasion butter knife one while watching the video, 3 minutes, and I got a lot of movement back and it doesn't hurt anymore, damn, thanks again.
Can't be live it youv done it again .I had a bad ankle break 5 years ago and have had little to no flexibility in it .just tried the exercises and already restored some of the flexibility back genius..
Holy moly! I just tried the mobilization with the butter knife- being ultra sceptic. 3 min later I can friggin squat with my heels on the ground!!! I love this! Thank you so much!!!
Thank you very much. I followed your instruction and noticed a dramatic improvement in my squats and stability. I wished I found your channel more earlier.
Way to go, Mr Bowman. You rock. Thanks a lot. You really helped, man. All these misconception that my knee is not okay. It's all because of the weak glutes and ankle mobility. Especially the ankle! Way to go. Thanks again. 👍👏👏
Wow, I am super impressed! The fork scraping and ball massage worked immediately - this excercise made a huge difference on my foot dorsiflexion ! Thank you so much!
+YB MUZiK - Rap Beats / Hip Hop Instrumentals Lol, well I am going to assume you are joking with this one, but if not then it is normal to bleed when you cut yourself with a knife....
GuerrillaZen Fitness Sir please help me i can't sit in squat postion when I squat my heels come off from ground and my hip hurt and my Gastrocnemius. Hurt please help me
What he is describing here is gentle "Gua Sha", you can use a piece of smooth stone or a ceramic spoon. Oil your skin first though so you don't get the skin tearing.
That band one is contrary to what you should do for a stiff ankle. The convex/concave rule stipulates that the talocrural (ankle) joint goes through tallus posterior (therefore tibia anterior) translation during dorsiflexion. The force in this demonstration is the opposite to this. ~Physio
I really like the informative honest info , this is the way others should be doing their videos. Honesty about stuff like the butter knife option , great way to connect more viewers and keep them coming back.
OMG........ . . .just did this with the edge of my bar stool and a yoga band . I'm 250 and I can start sprint(barefoot) again.... it literally would lock me up for days.... thank you now to superficial head to toe
Thanks for the video. Was wondering if you should do activation right after mobility? Also by doing these mobility exercises will it improve triple extension movements like box jumps? Last question is are these exercises correlated to shin splint prevention? Keep up the good work Blake!
I know this video is older but my god thank you for this! simple stuff but I had terrible ankle mobility and pain in the front of my shin to foot. I'll keep doing these stretches! brilliant
I had ankle surgery to fix a broken tibia and fibula 8 weeks ago (2 plates and many screws). I've been in physical therapy for 2.5 weeks, and am at a plateau because I can't get my dorsiflexion past 90 degrees. Is fascial abrasion safe for someone post surgery? I am going to show my PT this video...thank you!
Thx for video. I really need some input about my situation: for 2 years i've been battling issues that started w/ spontaneous swelling of L ankle. (no trauma) following a bike ride, of all things. Hadn't been running or hiking much at all when this presented. After 2 years of every kind of opinion, imaging, subsequent other maladies (b/c the issues started to present at knee-medially, laterally, front and back, and at top of tibia, then hip). This is only on left side. My chief complaint was ankle pain, swelling, rigidity, and a noticeable dropping of medial ankle inwards. Have had hundreds of foot and ankle chiro adjustments and soft tissue work. Everyone has claimed my foot and ankle are working well and that was that. Definitely have had continued impingement sensation at the top of the foot where tib/fib meet the foot (talus). But my main issue was that I couldn't evert or invert as the ankle was just stuck. I could a little bit when foot was not dorsiflexed, but the foot would compensate and then all sorts of soft tissue issues would ensue. This has ended my work career (bicycle coach, personal trainer, etc), and no activity for 2 years. I am convinced my ankle is the original issue and it has not been resolved. Can you advise? I have professionals who can guide me on this, if in fact I can convince them that this may be the culprit. To me this seems pretty straight-forward, knowing what i know about the foot, ankle complex. Seems obvious that the eversion/inversion limitation would occur along w/ the top of the foot at ankle, when the talus isn't moving along its axis of ROM both at the tib/fib, and at the calcaneus. HELP. I'm about to give up on my former life and don't want to do that. I've not exercised in two years. That's hard for someone who's been athletic (once competitively) for 30+ years and use my body for work!! Thanks
Hey Blake! I really enjoy watching your videos! Would you address hip elevation and how to fix it? I wake up every single day with a back pain from it. Also I noticed my knees "when I'm in a standing position" they point toward each other with ankles away apart. Is it comes from the hip? When I squats in the gym with heavy load with feet about shoulder width apart, My knees function are normal like it goes with the foot direction. So the knee valgus only when I stand up or walk. I hope you can address these issues. Thanks in advance.
Most individuals (even with a true dorsiflexion limitation) will be able to lift their toes off of the ground without falling backwards pushing their hips back. You are loading the joint and assessing active DF not passive ankle dorsiflexion mobility. It is better to assess from a set point on the floor where you line your toes up 5 inches from the wall and you see how far your knee can go forward next to a ruler in order to measure objective progress over time. Also, in dorsiflexion the talus glides posteriorly on the tibia so using a band to pull the tibia posteriorly with movement is counterproductive. Using the band when you turned around to pull the tibia anteriorly is more logical but even then you are weight bearing so their is no distraction at the talocrural joint, and therefore no true “mobilization” occurring at all. You are just stretching the gastroc/Achilles tendon, which would be good for someone who’s lack of dorsiflexion is actually due to stiffness on the posterior side musculature, but not for someone who’s joint mobility is the problem. Better option (for people who’s joint movement is the cause) is to have your foot up on a bench and use a band directly over the talus (just below the malleoli -big boney bumps on each side of your ankle) pulling posteriorly and inferiorly. Keep the majority of your weight on your back leg, relaxing the tibialis anterior and extensor digitorum longus muscles (to prevent guarding), and letting the band do its job. Try with your next client having trouble with dorsiflexion and see if it makes a difference!
Great video.. i had an ankle ORIF about 10 months back with netal implants n have really stiff ankle now. i have recently resumed some physical activity however ankle mobility is still low. Would these exercises be Ok for me to carry out? really found your video knowledgeable, thank you for your advise. Please do reply. thanks.
Hello....Very much helpful and excellent explanation. Can you please help me with my problem? - I have had severe fracture to my left ankle (diagnosed with HAWKINS'S TYPE III FRACTURE OF TALUS WITH SUBTALAR JOINT DISLOCATION - ORIF OF LEFT TALUS done on 28.03.2015). Herbert's screws are used to facilitate the fixation. I have been on complete bed rest for 4 months. After one year, nearly 40% of the ankle movement is lost and I couldn't walk on plain surfaces inclined upwards. The range of motion in the upward direction is very limited and. So, after one year of my surgery, is it possible to regain the actual movement of my ankle by doing these mobility exercises. I am unable to run and perform most of the daily activities due to this blocked movement. I am very scared that I have to be like this for my entire life. Please help me with your valuable suggestion.
I had surgery because i broke my fibula pretty bad. My ankle is very stiff now and i been walking slot to try and get back to normal. Do you think this could help me get some range of motion back
I have a torn meniscus in my right knee, so I find it hurts if I try to do the dorsiflexion that you're doing. If I use an angled block or the wall for my toes and the ball of my foot, I can keep my knee straighter while still bending the ankle. Do you have any other workarounds for improving the ankle while avoiding making the knee worse?
My hubby got an accident on 9th june 2020 ... tibia and fibula were frectured now more than 3 months passed now knee and ankle both stiff ..please guide me about this matter .. leg is swelled and foot is little unbalanced ...please help me
Je me suis foulée les chevilles a plusieurs reprises, après 2 ans des que je me cogne, trébuche, marche dans un trou, je ressens immédiatement une gêne, une douleur sur le ligament interne près de la malléole... Et cela me remonte dans le ventre, l'adducteur et le muscle pyramidal de la fesse... On me manipule manipulation du tibial antérieur ect et cela part, mais cela est chronique est revient tout le temps que puisse faire ???
My right ankle/calf (not sure which is playing up the most) has slightly less ROM than my left. I've begun paying more attention to that side with foam rolling and some mobility work. Would you say that wrap is vital?
About 2 weeks ago i got a pinched nerve in my calf (i slept on it funny), which caused some loss in dorsiflexion. It feels better but now but there is still a little numbness and tingling and i still can't fully dorsiflex my foot. Do you think some of these would help? P. S. I really like your channel and keep up the good work man👍!
+GuerrillaZen Fitness Thanks for the response! 👍 That treatment sounds really promising. I was hoping i could fix this on my own and avoid anything too doctor-y, but if it doesn't get any better I'll have to see if this is available in my area.
I can mail you for a problème if you ve time ? My ankle are instable and hyperlax, each I hit floor, walk in a hole... Tendon and my talus move and ive pain in ly adductor pyramidal and belly pain :(
Recently I fractured my ankle and had to have surgery. That ankle is still somewhat stiff. Will this video help with that? If not, can you recommend something?
Is it normal for mobility work to cause pain/soreness in the beginning? I just discovered that I have a pretty big ankle mobility issue that is causing my squat form to be problematic, so I started some mobility work this week. However, the front of my ankle and the bottom of my calf/shin area has been sore ever since. Does this mean I'm doing something wrong or is that alright?
Hi Blake, I ve got a question for you. I have got APT associated with hyperlordosis. Now I figured that I also lack full ankle dorsiflexion. So can I do these exercises??? and can I foam roll my calf muscles for the same?? It is just that it shouldn't worsen my APT. I don't know the science thats why asking.
HEY !! Some advice needed! when i roll the ball on my left foot I feel a bit sore and stiff, on my tight one however it is VERY SORE and painful on several places, and there is a TON of crackling and popping. On a side note I pronate with my right foot when I run but not my left. I have had knee problems in my right leg for 4 years and I've spoken to so many different doctors and physiotherapists...they have yet to look at my foot.... and my problem is yet to be resolved. Anyways in a nutshell it feels like the inside of my foot is super stiff and the outside overmobile. if my foot is flat my knee caves inwards and if my knee/leg is straight above the foot, then the foot wants to curl up on its outer side like a claw. Would REALLY appreciate your professional opinion on this last bit, if there is any way to correct the positioning/force distribution that you can think of at the top of your head. I LOVE YOUR CHANNEl btw and have learned so much from sifting through your videos!!!
This could be down to tendons on the foot being stretched on one side and shortened on the other due to an injury. You should keep the foot warm and try and get it into the right position with stretches but also acupuncture will help reset the length of the tendons.
Would just like to ask: Has anyone who had fractured tibula or a very severe ankle sprain ever got back to normal? I play football and it still feels uncomfortable after 16 moths of the injury, it still gets swollen from time to time.
Awesome vid man, but my kind of pain is a bit different, it's lateral/back knee pain and it only happens once I load my knees while I'm at an angle a bit above parallel...Done MRI and there was nothing wrong with the knee...any thoughts ?
Pain goes away after the rolling, but it reoccurs...what's funny is that I havr this pain as well as a weird pain in my left upper gluteal area which is felt once i stretch/thrust my left hip forward
I was an athlete in college, track and football, have stayed active out of college. Recently, been having bursa problems with left foot (both sides). Is lack of mobility causing this? It is terribly painful and I can hardly walk for 1.5 weeks. Any help appreciated.
Impingement of the talus. The talus should approximate (move) distally (backwards). When it does not, you get this pinching feeling in the anterior ankle. The solution is to pull the talus backwards or pull the tibia forwards when mobilizing.
Thanks so much for making this video! I have no ability on my left ankle to have dorsiflex. I can just barely make it twitch but now I can move it maybe an inch at the very most but cannot hold it...only first thing in the morning can I do it as well as I can and even hold it for about 5 seconds. After that, I can continue to do more excerises (well if I wait 5 minutes or so) then I can do it again. I am getting confliction stories from 2 different doctors ( I hopefully I can get a neurologist ) if I can get emergency Medicaid. And one is telling me to rest, (which makes no sense to me) as how will it get stronger and rehabilitate and the other said just a good diet and pleanty of rest. Also, Im getting conflicting stories about how nerves cannot repair themselves in time. Is this true? I believe in Neuro plasticity of the human brain to repair itself and form new neuro networks or" gateways" if given enough time. as well as nerve damage that wont ever go away is what I am being told. I know quite a bit about physiology and the innermost depths of how the brain work and the "mind body connection" In short, I just want to find some concrete answers. If you have any info, please let me know. Its a scary thing when a doctor tells you something like that. Thanks again for the great video, I really appreciate it. -Marshall
Hey GZ! I have pretty bad ankle mobility that impedes my squat. I have been doing the "scraping" on my calves, but it feels super "nervy" it even causes slight pins and needles in my feet. Is this normal?
+playthebar Yeah, when doing the scraping that is pretty common. Shouldn't hurt or cause lasting pain or anything like that though. Do you notice a difference in mobility after doing it?
Hi Blake, My tibia leans towards the outside of my body and the inside of my ankle collapses down when I squat I get pain inside my right knee if I don't point my toes out... Any recommendations? Im new to weight lifting and activity. My father and my paternal grandmother both have "bad knees". I also can't keep my heels on the ground when squatting.
Been watching your videos for many years Blake. Love how direct and to the point you are. Love you calling out these disgraceful rip off merchants trying to sell $2 equipment for $$$ - unscrupulous pieces of sh*t
Wow, dude, thank you, your methods work!
I did the fascia abrasion butter knife one while watching the video, 3 minutes, and I got a lot of movement back and it doesn't hurt anymore, damn, thanks again.
hi.. I am sonu from India. just to say..thanks from my heart. God bless you bro.
Can't be live it youv done it again .I had a bad ankle break 5 years ago and have had little to no flexibility in it .just tried the exercises and already restored some of the flexibility back genius..
Holy moly! I just tried the mobilization with the butter knife- being ultra sceptic. 3 min later I can friggin squat with my heels on the ground!!! I love this! Thank you so much!!!
Thank you very much. I followed your instruction and noticed a dramatic improvement in my squats and stability. I wished I found your channel more earlier.
i recently rolled my ankle. this has helped with my recovery. thanks Blake!
Got relief almost instantly... subscribed
I'm interested in resolving swollen ankle issues. This fascia scraping may actually do the trick! Thanking you in advance!
This is the most complete video I've seen on this topic. * Add to favorites *
Way to go, Mr Bowman. You rock. Thanks a lot. You really helped, man. All these misconception that my knee is not okay. It's all because of the weak glutes and ankle mobility. Especially the ankle!
Way to go. Thanks again. 👍👏👏
Wow, I am super impressed! The fork scraping and ball massage worked immediately - this excercise made a huge difference on my foot dorsiflexion ! Thank you so much!
hmm..I've got really stiff ankle and knee problems on my left leg, I never really thought about them being connected.. Thanks for the video
+TezAllez Yep, two are totally related!
I don't have a budder knife so I used the regular kind and I my calf bleed so much blood. Is this normal?
+YB MUZiK - Rap Beats / Hip Hop Instrumentals Lol, well I am going to assume you are joking with this one, but if not then it is normal to bleed when you cut yourself with a knife....
Rap Beats / Hip Hop Instrumentals - YB MUZiK i
GuerrillaZen Fitness Sir please help me i can't sit in squat postion when I squat my heels come off from ground and my hip hurt and my Gastrocnemius. Hurt please help me
What he is describing here is gentle "Gua Sha", you can use a piece of smooth stone or a ceramic spoon. Oil your skin first though so you don't get the skin tearing.
Can't wait to get started!!!!!!!!!!!!!!!!!!!! Thanks for your channel.
That band one is contrary to what you should do for a stiff ankle. The convex/concave rule stipulates that the talocrural (ankle) joint goes through tallus posterior (therefore tibia anterior) translation during dorsiflexion. The force in this demonstration is the opposite to this. ~Physio
The fork trick WAS NO JOKE! I had my GF help me and first try I was scared on how effective it was lol
Great video. Any reason for the banded distraction you're focusing on the tibia instead of the talus, which might be causing the impingement?
Bo Li you are correct, the talus is more often what is causing the lack of dorsiflexion
Super cool! this will definately help me with my olympic lifts! just awesome...
Best ankle mobility video I've found yet!! Thank you!! Keep them coming!
Will do!
Thanks for those tips. It would never have crossed my mind to do the fascia combing.
This guy knows his stuff. Very thorough video. This is going to help me!
+videoswitch :D hope so!
I really like the informative honest info , this is the way others should be doing their videos. Honesty about stuff like the butter knife option , great way to connect more viewers and keep them coming back.
Thank you so much for this video. Exactly what I've been needing in dealing with ankle stiffness and pain. You're the best.
InstaBlaster...
OMG........ . . .just did this with the edge of my bar stool and a yoga band . I'm 250 and I can start sprint(barefoot) again.... it literally would lock me up for days.... thank you
now to superficial head to toe
I really appreciate your videos! You have been very helpful!! 😃 Keep up the good work! 👍👍
Thanks for the video. Was wondering if you should do activation right after mobility? Also by doing these mobility exercises will it improve triple extension movements like box jumps? Last question is are these exercises correlated to shin splint prevention?
Keep up the good work Blake!
I have very stiff ankles I have been working on. I will definitely try these out
Thanks! This has been a lifetime problem.
I know this video is older but my god thank you for this! simple stuff but I had terrible ankle mobility and pain in the front of my shin to foot.
I'll keep doing these stretches! brilliant
I had ankle surgery to fix a broken tibia and fibula 8 weeks ago (2 plates and many screws). I've been in physical therapy for 2.5 weeks, and am at a plateau because I can't get my dorsiflexion past 90 degrees. Is fascial abrasion safe for someone post surgery? I am going to show my PT this video...thank you!
great effing video, bro!
The scraping did wonders for me! Thanks!
+alex kinnane Glad to here it!
Thx for video. I really need some input about my situation: for 2 years i've been battling issues that started w/ spontaneous swelling of L ankle. (no trauma) following a bike ride, of all things. Hadn't been running or hiking much at all when this presented. After 2 years of every kind of opinion, imaging, subsequent other maladies (b/c the issues started to present at knee-medially, laterally, front and back, and at top of tibia, then hip). This is only on left side. My chief complaint was ankle pain, swelling, rigidity, and a noticeable dropping of medial ankle inwards. Have had hundreds of foot and ankle chiro adjustments and soft tissue work. Everyone has claimed my foot and ankle are working well and that was that. Definitely have had continued impingement sensation at the top of the foot where tib/fib meet the foot (talus). But my main issue was that I couldn't evert or invert as the ankle was just stuck. I could a little bit when foot was not dorsiflexed, but the foot would compensate and then all sorts of soft tissue issues would ensue. This has ended my work career (bicycle coach, personal trainer, etc), and no activity for 2 years.
I am convinced my ankle is the original issue and it has not been resolved.
Can you advise? I have professionals who can guide me on this, if in fact I can convince them that this may be the culprit. To me this seems pretty straight-forward, knowing what i know about the foot, ankle complex. Seems obvious that the eversion/inversion limitation would occur along w/ the top of the foot at ankle, when the talus isn't moving along its axis of ROM both at the tib/fib, and at the calcaneus. HELP. I'm about to give up on my former life and don't want to do that. I've not exercised in two years. That's hard for someone who's been athletic (once competitively) for 30+ years and use my body for work!! Thanks
+Andrea Tollefsrud Send me an email please andrea Blake@guerrillazen.com
Forcing it forward with my ankle with the voodoo band
There’s a incredible amount of pain
Wonderful video. But from which position of the butter knife are we supposed to be scrapping ? Like the pointed part?
Hey Blake! I really enjoy watching your videos! Would you address hip elevation and how to fix it? I wake up every single day with a back pain from it. Also I noticed my knees "when I'm in a standing position" they point toward each other with ankles away apart. Is it comes from the hip? When I squats in the gym with heavy load with feet about shoulder width apart, My knees function are normal like it goes with the foot direction. So the knee valgus only when I stand up or walk. I hope you can address these issues. Thanks in advance.
Thanks it worked really well
I have multiple fracture in my ankle
Operation done six months now eight screw in my ankle so my ankle movement not properly please give me some ideas
how often should i be doing this? very informative, thanks!!
Most individuals (even with a true dorsiflexion limitation) will be able to lift their toes off of the ground without falling backwards pushing their hips back. You are loading the joint and assessing active DF not passive ankle dorsiflexion mobility.
It is better to assess from a set point on the floor where you line your toes up 5 inches from the wall and you see how far your knee can go forward next to a ruler in order to measure objective progress over time.
Also, in dorsiflexion the talus glides posteriorly on the tibia so using a band to pull the tibia posteriorly with movement is counterproductive. Using the band when you turned around to pull the tibia anteriorly is more logical but even then you are weight bearing so their is no distraction at the talocrural joint, and therefore no true “mobilization” occurring at all. You are just stretching the gastroc/Achilles tendon, which would be good for someone who’s lack of dorsiflexion is actually due to stiffness on the posterior side musculature, but not for someone who’s joint mobility is the problem. Better option (for people who’s joint movement is the cause) is to have your foot up on a bench and use a band directly over the talus (just below the malleoli -big boney bumps on each side of your ankle) pulling posteriorly and inferiorly. Keep the majority of your weight on your back leg, relaxing the tibialis anterior and extensor digitorum longus muscles (to prevent guarding), and letting the band do its job.
Try with your next client having trouble with dorsiflexion and see if it makes a difference!
thank you
is there a video describing the excersize you mentioned
Could bad ankle mobility lead to pattela femoral pain syndrome? Could you do a video on curing/healing pattela femoral pain syndrome?
Your such a clever gent. I have both the wrap n scrapping stone(very cheap AliExpress). Thanks for the tips
Great video.. i had an ankle ORIF about 10 months back with netal implants n have really stiff ankle now. i have recently resumed some physical activity however ankle mobility is still low. Would these exercises be Ok for me to carry out? really found your video knowledgeable, thank you for your advise. Please do reply. thanks.
If you have weakness in the peroneal tendon, are these exercises advisable? It seems like some of these might do more damage than good.
7:40 for 1st excersize
Hello....Very much helpful and excellent explanation. Can you please help me with my problem? -
I have had severe fracture to my left ankle (diagnosed with HAWKINS'S TYPE III FRACTURE OF TALUS WITH SUBTALAR JOINT DISLOCATION - ORIF OF LEFT TALUS done on 28.03.2015). Herbert's screws are used to facilitate the fixation. I have been on complete bed rest for 4 months. After one year, nearly 40% of the ankle movement is lost and I couldn't walk on plain surfaces inclined upwards. The range of motion in the upward direction is very limited and. So, after one year of my surgery, is it possible to regain the actual movement of my ankle by doing these mobility exercises. I am unable to run and perform most of the daily activities due to this blocked movement.
I am very scared that I have to be like this for my entire life. Please help me with your valuable suggestion.
+Aashish Vardhan Hey aashish, too mcuh for youtube! Check out my coaching page and get an assessment with me!
Great video
Great video! Thxs for this helps a lot. Also I got a $4.00 solid wood cane instead of the butter knife and it works like a charm!
+Corey Speight Haha, awesome!
Great video!
When the ball rolled away from him lmao
Thanks bro
I had surgery because i broke my fibula pretty bad. My ankle is very stiff now and i been walking slot to try and get back to normal. Do you think this could help me get some range of motion back
Merci beaucoup !
I have snowboarders ankle long story short had surgery on it 5 years ago and it's still stiff and sore have you dealt with this before?
the first one worked like a magic
Doing these exercises along with patellar offtracking is ok? Because it causes pain in the knee most of the time
I have a torn meniscus in my right knee, so I find it hurts if I try to do the dorsiflexion that you're doing. If I use an angled block or the wall for my toes and the ball of my foot, I can keep my knee straighter while still bending the ankle. Do you have any other workarounds for improving the ankle while avoiding making the knee worse?
thank you
My hubby got an accident on 9th june 2020 ... tibia and fibula were frectured now more than 3 months passed now knee and ankle both stiff ..please guide me about this matter .. leg is swelled and foot is little unbalanced ...please help me
keep it up bud solid.
Je me suis foulée les chevilles a plusieurs reprises, après 2 ans des que je me cogne, trébuche, marche dans un trou, je ressens immédiatement une gêne, une douleur sur le ligament interne près de la malléole... Et cela me remonte dans le ventre, l'adducteur et le muscle pyramidal de la fesse... On me manipule manipulation du tibial antérieur ect et cela part, mais cela est chronique est revient tout le temps que puisse faire ???
Any ideas for gaining ankle ROM after surgery? Really struggling to get my ROM back and it hinders me while playing soccer
My right ankle/calf (not sure which is playing up the most) has slightly less ROM than my left. I've begun paying more attention to that side with foam rolling and some mobility work. Would you say that wrap is vital?
Works really well :)
That was great @guerrillaZenFitness .. THIS is the video that made me subscribe to u . Good work brother. Keep up the good fight
+Cal Calaman Thanks Cal!
watched some of your videos. U deserve my sub.
+JEBIGA JOHNNY Glad to hear that man :D
I love your videos😄😄
About 2 weeks ago i got a pinched nerve in my calf (i slept on it funny), which caused some loss in dorsiflexion. It feels better but now but there is still a little numbness and tingling and i still can't fully dorsiflex my foot. Do you think some of these would help? P. S. I really like your channel and keep up the good work man👍!
+Smash Adams Yeah definitely man. Look into something called neuroprolotherapy too!
+GuerrillaZen Fitness Thanks for the response! 👍 That treatment sounds really promising. I was hoping i could fix this on my own and avoid anything too doctor-y, but if it doesn't get any better I'll have to see if this is available in my area.
Really good stuff. Thanks!
+James Kostohryz :D
Hello! Do you think that wearing a rounded (concave) soles ( like MBT chors) is usefool for strengthening ankles and improove posture? Thank you
I can mail you for a problème if you ve time ? My ankle are instable and hyperlax, each I hit floor, walk in a hole... Tendon and my talus move and ive pain in ly adductor pyramidal and belly pain :(
10:30 for 3rd excersize
Recently I fractured my ankle and had to have surgery. That ankle is still somewhat stiff. Will this video help with that? If not, can you recommend something?
+Vickie Baity Yes, if it is stiff then mobilizations are wha you want to do.
Is it normal for mobility work to cause pain/soreness in the beginning? I just discovered that I have a pretty big ankle mobility issue that is causing my squat form to be problematic, so I started some mobility work this week. However, the front of my ankle and the bottom of my calf/shin area has been sore ever since. Does this mean I'm doing something wrong or is that alright?
Hi Blake,
I ve got a question for you.
I have got APT associated with hyperlordosis. Now I figured that I also lack full ankle dorsiflexion.
So can I do these exercises???
and can I foam roll my calf muscles for the same??
It is just that it shouldn't worsen my APT. I don't know the science thats why asking.
Do you have to lift your foot off the ground for the 1st exercise
ive come across the graston thing before. i gotta add this on top of the foam rolling
+Robert Leduc Yeah, it's pretty cool stuff IMO
Wait how lightly are we talking? How hard should I be pressing? Should it hurt at all?
HEY !! Some advice needed!
when i roll the ball on my left foot I feel a bit sore and stiff, on my tight one however it is VERY SORE and painful on several places, and there is a TON of crackling and popping. On a side note I pronate with my right foot when I run but not my left. I have had knee problems in my right leg for 4 years and I've spoken to so many different doctors and physiotherapists...they have yet to look at my foot.... and my problem is yet to be resolved.
Anyways in a nutshell it feels like the inside of my foot is super stiff and the outside overmobile. if my foot is flat my knee caves inwards and if my knee/leg is straight above the foot, then the foot wants to curl up on its outer side like a claw.
Would REALLY appreciate your professional opinion on this last bit, if there is any way to correct the positioning/force distribution that you can think of at the top of your head.
I LOVE YOUR CHANNEl btw and have learned so much from sifting through your videos!!!
This could be down to tendons on the foot being stretched on one side and shortened on the other due to an injury. You should keep the foot warm and try and get it into the right position with stretches but also acupuncture will help reset the length of the tendons.
Would just like to ask: Has anyone who had fractured tibula or a very severe ankle sprain ever got back to normal? I play football and it still feels uncomfortable after 16 moths of the injury, it still gets swollen from time to time.
This is great, You look like Buster Posey!
+Johnster2657 I just looked that person up. I can see what you are saying hahaha
Awesome vid man, but my kind of pain is a bit different, it's lateral/back knee pain and it only happens once I load my knees while I'm at an angle a bit above parallel...Done MRI and there was nothing wrong with the knee...any thoughts ?
Yes, nothing still.... Can this be related to adductors or sciatica?
Pain goes away after the rolling, but it reoccurs...what's funny is that I havr this pain as well as a weird pain in my left upper gluteal area which is felt once i stretch/thrust my left hip forward
great man :)
What does the scraping do and your'e not doing it that hard?
9:30 for 2nd myofacial release
I was an athlete in college, track and football, have stayed active out of college.
Recently, been having bursa problems with left foot (both sides). Is lack of mobility causing this? It is terribly painful and I can hardly walk for 1.5 weeks.
Any help appreciated.
+william stockton Can't really say over youtube man. Too many factors at play!
12:25 for last myofacial release
i have had a ankle fusion op can you help mewith what physio to do to help me
could this be the reason why my back hurts after I run 3/4 th of a mile?
Yea
When I'm pushing the limits of my dorsal flexion it is actually the front of my ankle that hurts. Do you know why that is and what I can do to fix it?
Impingement of the talus. The talus should approximate (move) distally (backwards). When it does not, you get this pinching feeling in the anterior ankle.
The solution is to pull the talus backwards or pull the tibia forwards when mobilizing.
Thanks so much for making this video! I have no ability on my left ankle to have dorsiflex. I can just barely make it twitch but now I can move it maybe an inch at the very most but cannot hold it...only first thing in the morning can I do it as well as I can and even hold it for about 5 seconds. After that, I can continue to do more excerises (well if I wait 5 minutes or so) then I can do it again. I am getting confliction stories from 2 different doctors ( I hopefully I can get a neurologist ) if I can get emergency Medicaid. And one is telling me to rest, (which makes no sense to me) as how will it get stronger and rehabilitate and the other said just a good diet and pleanty of rest. Also, Im getting conflicting stories about how nerves cannot repair themselves in time. Is this true? I believe in Neuro plasticity of the human brain to repair itself and form new neuro networks or" gateways" if given enough time. as well as nerve damage that wont ever go away is what I am being told. I know quite a bit about physiology and the innermost depths of how the brain work and the "mind body connection" In short, I just want to find some concrete answers. If you have any info, please let me know. Its a scary thing when a doctor tells you something like that. Thanks again for the great video, I really appreciate it. -Marshall
Thanks for the info. Looks like I have more homework to do now. =) Just keeping it real!
Hey GZ! I have pretty bad ankle mobility that impedes my squat. I have been doing the "scraping" on my calves, but it feels super "nervy" it even causes slight pins and needles in my feet. Is this normal?
+playthebar Yeah, when doing the scraping that is pretty common. Shouldn't hurt or cause lasting pain or anything like that though. Do you notice a difference in mobility after doing it?
heyy how can I solve carrying angle problem of my hand
pls help me
Hi Blake, My tibia leans towards the outside of my body and the inside of my ankle collapses down when I squat I get pain inside my right knee if I don't point my toes out... Any recommendations? Im new to weight lifting and activity. My father and my paternal grandmother both have "bad knees". I also can't keep my heels on the ground when squatting.
+H.S. Henry Hmm, sounds like you have some misalingment issues. Send me an email!
If you can
Would this work for peroneal tendons of ankle?
***** any recommendations?
Gave this a try tonight. Got the girlfriend and a set of cutlery to feast on my calves. I think it might work. How often should it be done?
I can feel my knee hurts when doing that 2nd exercise any advice?
+MrMusiqa PM me :D
I am having difficulty on taping my ankle. How do i wrap the heel?
+SgtGutta You just do it man
wouldnt it make more sense to wrap from the TOES up since u wana push the waste products to the heart?
+Karma K that's what I did is it now?