Got ROM, My left foot's bridge is weak. So it tends to pronate and abduct as I bend my knee. This obviously pays its toll on my knee. The problem is that keeping my bridge neutral causes it to impinge earlier. To the extent that I basically have a 90 degree angle at impingement. How can I restore that ankle range of motion without mobilising it into a duck foot? I also need to strengthen that bridge that have become weak. Background: I've wore insoles for both feet from the age 11 to fix the pronation and abduction. My right foot is close enough to perfect. I think the left failed because of the lack in range of motion and not being able to strengthen itself in that range.
What about chronic ankle sprainers and bands on the tibia and the lateral malleolous and fubula? Would these work? I mean would it make sense that these bones are jamming up my talus?
I can not thank you enogh sir. The exercues whit the lacros ball next to the front tibia is a game changer for me. I have been to numeros doctcors and physios and no one have been abale to help me. I have even been throgh surgery. You have saved my knee and my life. Thank you. Ofc it comes back in the beggining but hoping i can chipp away on it so i get the range permanent. Thank u
@@GotROM I'm a basketball player. Injuries hurting my chances to play pro right now. I'm seeing a surgeon. I'm gonna show him your video to see what he think! Appreciate you making this!
Do you have any videos on dorsiflexion? I attempt to do what you did at 5:38 but my heel always lifts off the ground and I don’t know how to hold it down
Hello, I sprained my ankle 10 weeks ago and it has healed alot since, however I still have pain doing the wall test, (When I try to push my knee close to the wall without moving my foot) and also when I squat really deep and plantar flexion of my foot. Would you have an idea what it may be? And thanks I'll try this out and see if it helps
@@grimreaper318 Yeah, been near enough 11 or 12 weeks now. I play football, I'm back training on it, and I can move my foot a bit further from the wall on the knee test although full range isn't quite there yet, and any more further a bit of pain is still there. It's gotten better although very very slowly
Hey, thanks for checking out this video and sharing your experience. Give it more time to heal, and do the wall test again after a few weeks and let me know how it goes!
@@grimreaper318 Oh right, I'm sure it will go well. Is your ankle still the same as it was 6 weeks ago or has it improved at all? I know for me, during the first week, it was a ton of swelling and I could barely walk for a day or two.
I have no doesiflexion. Not able to squat at all. When doing the kneww to wall test, as soon I try to bend, it stops. No motion at all, just dead stop at ane. Where do I begin?
I see what your saying. Some parts of our body are quite tight and needs some flexibility exercises and tissue work to mobilize them. When did this start to happen? What's your regular activity like?
@@GotROM As long as I can remember, I'm on my feel atll day, 20 to 30000 steps a day. Gym 3 times a week. I want to build my legs up with more muscle but can't do the best exercise for that, the squat
@@chihieu8319 born with? Your feet bones look nothing like they do when you were born. Youve had 20 years to develop them. You arent born with ankle impingement bud
@@mysteretsym Some people were born with low ankle dorsiflexion. If you were a child, you could fix it. But when you grow up, the bone structure itself is harden up so you're no longer change it anymore. You're height is the same, you cannot grow taller when you're an adult. When you were a kid, everything is easier, their bone is a lot more flexible.
Thanks, I've just started doing ATG split squats and one ankle had pain for some reason, after just a short first try with the lacrosse ball, it was reduced significantly; so i'll keep at it, and see if it solves it for good. Cheers
There's more to it, than following one exercise. I had to integrate other exercises too. If you want to learn more, check out Deep Squats Program on gotrom.com, or simply type Deep Squats or Squats on this channel. Let me know if that helps!
Thanks for this. It has indeed helped. But I just cannot turn the corner on this problem---- I've had improvement but it just will not resolve. Can it ever really resolve?
Hi @jose-hy8kg. It depends on the person and how his/her body responds to the stretches and massage. Try it out consistently and let's see how it goes for you in about 3-4 weeks. Hope that helps! Let me know!
@@GotROM Could the problem be tightness in the glutes? I felt a little tightness in the glute on the same side as the impinged ankle, so I massaged with a lacrosse ball. I felt instant relief in the ankle joint.
@@jose-hy8kg Hard to know exactly. And most of the time, it is about finding out what works as you experiment with some stretches and other mobility tools to help you get around those tight areas. How's it coming along now?
@@GotROM Ok. Today I did 36 pistol squats without any pain or ankle impingement. I did them with good tibial rotation and with feet firmly screwed to the ground, it worked for me.
It clears a bit and then returns... not sure why. Why do you think that is? It does subside, when I go hard feels even better. How long should I do this for?
The body always tries to return to what it's used to. "Homeostasis" even if that is tightness! Just keep chipping away! You can experiment with shorter refresher sessions just before a workout, or deeper longer sessions to see how much ROM you can unlock.
I have been baffled because idk what this was. When skateboarding I often land with my toes or half foot on the board and my weight will drop down at the ankles and my foot compressed upwards. Usually landing hard or a bit heavy on that shoots this burning sharp pain at the joint and I have to sit out for a bit. I took breaks on occasion like 2 weeks or so but somewhere down the road I’d occasionally lightly land in a similar position and the pain comes back. It’s been worrying me and recently just because it seems I never fully heal it out even after taking breaks.
This was more helpful then you can know! I’ve been doing very similar things already as now I’m more flexible let’s say I can feel a more impingement feeling in my ankle! And swelling after a while too! So I will be using your extra tips to see what I can do! Thank you Shane ☺️👌.
I have proble!with dorsal lengthening and plantar flexion. I cant point my toes swimming or use fins because it cramps up.o can do it right here if I straighten my leg, even with a straight knee and a bent hip joint, pointing makes my knee bend.
@@GotROM just that for now. Been trying all sorts but the lacrosse ball is the only thing that seems to help. Something to work on! Strangely, the impingement is only on one side.
Hi , though I don't feel ankle impingement while squat, but feel badly while running. It feels for first 2-3 km ... Why so. Please advise how to fix it
Shane, My right foot flails outward to a rather extreme degree. I don't have tibial torsion, so it looks like there's a certain muscle (or group of muscles) that are overly dominant. I assume that the tibialis anterior is overly tight, but what other muscle groups are contributing to this condition? I mindfully try to keep my foot straight, especially when driving a car, but it seems to be of little help. I also have an impingement at the spot featured in this video. Thanks for the help!
I actually have a similar problem. I have an anterior ankle impingement on my right leg and my right foot now splays outside whilst walking. From what my doctor told me, it's just a way our body adapts to prevent the pain. Step 1 should be to get rid of the ankle impingement and then step 2 should be to do rehab and correct the walking pattern.
Is a lot of discomfort or some pain natural in a position like 5:33 or 6:33? At a certain point, it just feels stuck, and if I push past that point, obviously I experience discomfort. When releasing the position(s) (they all are variants of one movement) there's a minor ache. To what degree should I push the limits of my range of motion?
Pain is a signal from the body to pay attention. Something "ain't quite right." Learning how to do tissue work on the anterior and posterior compartments AND how to strengthen the anterior compartment is helpful. I think this might help you out with the tissue work and stretching aspect of the equation: www.gotrom.com/p/deep-squats-bundle.
I have severe pain that occurs usually within 12 hours after squatting of any degree, resulting in me limping possibly for days while wearing a brace. A sharp pain will shoot up what feels like from the center of the ankle into the calf, more towards the inner side. Is this considered ankle impingement how you describe it? I will try these exercises in the hopes that it may help prevent it in the future. Thank you for the video! Also - I should add that I have very thick calves and when I try to massage them it is very painful..
Some form of self-massage should *probably* help with that (over time.) As long as it isn't "sketchy" / weird kind of pain you get when you're massaging them, it should improve with time. Check out my "ankles" playlist here on TH-cam or my "Deep Squats" program for more exercises: www.gotrom.com/deep-squats-bundle
Shane, my ankle is popping/snapping every time i flex my knee. I think after a sprain. Anyway I've doubt, deep squat or hip impingment program? My right leg is misalignment (foot point out, tibia externally rotated, knee inwards, hip popping and right SI joint up). Thx
If you are more athlete/in need of pure mobility...I'd go with Deep Squats. For a bigger, more comprehensive, troubleshooting program with more "re-activation"/strengthening exercises, try TheFAIFix.com program. Cheers!
Thanks for the video/advice. My issue is that it feels almost like a bone impingement in the front of my left ankle that hurts if I go too far into dorsiflexion. Do you think I should get an x-ray to see if I need surgery, or what do you recommend? I've been doing these types of stretches and SMR for a few months with no progress. :/
No, please don’t get the surgery dude. If you were born with it you cannot fix it. I spend hundred bucks for personal training and chipocrating just to realize that this sh*t is caused of genetics. And if you struggle from doing the squat right, I mean seriously, there is no “right” relating to squat at all. Just do it as comfort as your body is able to do. Spread those feets and legs out, like when you’re doing a heavy deadlift.
Hello, I recently (3 months ago lol) started trying to improve my dorsiflexion. Is it normal that I literally didnt see improvements? All youtubers tell you to lean forward and put wait on your knee so it kind of forces it to go further but I literally cant but my knee over my toe at all so I cannot weight it either. Also, when squatting, I don’t feel a stretch?! Is that normal?
Ankles are notoriously hard to improve. Sometimes you need to do some specialized joint mobility work and soft tissue work just to eek out a TINY bit of ROM from a less than ideal joint. I consider myself firmly in that camp because I played soccer my whole life. Check out my 45-day "Deep Squats" program on GotROM.com for some special exercises!
@@GotROM No I've done nothing to deserve crappy dorsiflexion. It's been like this my whole life. My ankles just lock up when I try to stretch them out, and if I push it, the area where talus meets tibia gets inflamed and I can't walk stairs or sit down without pain. I sometimes fantasize about injecting a heckload of muscle relaxants, just to see if that would help. I'm willing to bet it wouldn't, not without some hardcore joint manipulation. Sigh.
Did you find anything that helps? I’ve tried all the joke exercises of over the net including the band pulling back the bone etc after 3 months of effort everyday nothing has changed.
@@Lets_go_shred Hey m8. Not really. The latest thing I'm trying is to regain flexibility in the arch. My arch won't collapse even if I try to collapse it, and I heard that this can prevent proper dorsiflexion. Can't say I've seen definite results yet but have only been doing it for two weeks or so. What I CAN say is that it actually lets me feel a stretch in the calf without pain on the front, which is entirely new. Good luck to us both, m8.
Any dorsiflexion begins the symptoms on the anterior part of the ankle even with no weight bearing. I was initially taking large steps going uphill to stretch the psoas and the achilles. It left me with ankle pain radiating up to the head of fibula. I want to strengthen my ankle. Any suggestions?
You can strengthen the anterior compartment (anterior tibialis, etc) in a variety of ways. You can use a band for manual resistance, you can google "ankle rocker gait guys" for some more ideas too.
@@GotROM Thank you for that info. I watched some of the videos of the gaitguys. It explained what type of restriction I have in the anterior ankle. I stress the 1st metatarsal joint and kick off on my toes in or to avoid Ankle pain. Now comes the exercises to strengthen the anterior compartment without aggravating the symptoms. Thank you so much for your knowledge and insight.
If you have low dorsiflexion from the day you were born, it imposible to fix it, and you cannot squat like others, I mean “the perfect form”. No, there is NO perfect form relating to squat movement. Do it as comfort as your body is able to do. Spread your feets and legs out as much as you feel comfort doing the squat, just like deadlift.
मेरी दुर्घटना में टांग की हड्डी टुटने से इसमें प्लेट डाली गई थी। 1साल बाद प्लेट को मैंने निकलबा दिया। पर 5 साल बाद डाक्टर कह रहे हैं कि पैर का जोड़ खराब हो रहा है
Are you experiencing ankle impingement? Which exercise helped the most?
Got ROM th-cam.com/video/nZ_b5TNIbPI/w-d-xo.html i think i have this goin on..
Got ROM,
My left foot's bridge is weak. So it tends to pronate and abduct as I bend my knee. This obviously pays its toll on my knee.
The problem is that keeping my bridge neutral causes it to impinge earlier. To the extent that I basically have a 90 degree angle at impingement.
How can I restore that ankle range of motion without mobilising it into a duck foot?
I also need to strengthen that bridge that have become weak.
Background: I've wore insoles for both feet from the age 11 to fix the pronation and abduction. My right foot is close enough to perfect. I think the left failed because of the lack in range of motion and not being able to strengthen itself in that range.
@@andrieslouw6588 Hi there! Do send us an email at support@gotrom.com.
What about chronic ankle sprainers and bands on the tibia and the lateral malleolous and fubula? Would these work? I mean would it make sense that these bones are jamming up my talus?
What a blessing we have thanks to the internet and to kind people like this man to share such information
Thank you, Parsy! I'm happy to know that my videos are helping you out. Let me know if there's anything else!
I can not thank you enogh sir. The exercues whit the lacros ball next to the front tibia is a game changer for me. I have been to numeros doctcors and physios and no one have been abale to help me. I have even been throgh surgery. You have saved my knee and my life. Thank you. Ofc it comes back in the beggining but hoping i can chipp away on it so i get the range permanent. Thank u
That's great! All the best Eolf and stay consistent.
I have this reallllly bad, thanks for the tips
Welcome! Does it impact your squats? Or sport?
Got ROM yes, my left ankle caves in when in the bottom of a squat.
Ah yes, the dreaded foot collapse / pronation. Hope this helps! There's more stuff like mobs for calcaneus, etc. Keep working on it!
I got crazy impingement. I used to jump 43 inches. Now my knee flares out to the side if I try to squat or bend it. I will try this out thank you
Oh wow! For real? Yeah, tell me how it goes. What did you train for?
@@GotROM I'm a basketball player. Injuries hurting my chances to play pro right now. I'm seeing a surgeon. I'm gonna show him your video to see what he think! Appreciate you making this!
Both these are my accounts. I'm Spencee
@@Spenwrath- Thanks bro! Keep me posted. I have a video coming up which might also be helpful for you, stay tuned for that.
Do you have any videos on dorsiflexion? I attempt to do what you did at 5:38 but my heel always lifts off the ground and I don’t know how to hold it down
Hello @The Battymuncher, this might be the most helpful video for you: th-cam.com/video/1JtoR43UXes/w-d-xo.html
And my kee will not bend as much as yours do. But my knees track well over my feet, so dorsiflexion good.
I see. Thanks for letting me know! See reply below!
Hello, I sprained my ankle 10 weeks ago and it has healed alot since, however I still have pain doing the wall test, (When I try to push my knee close to the wall without moving my foot) and also when I squat really deep and plantar flexion of my foot. Would you have an idea what it may be? And thanks I'll try this out and see if it helps
Are you any better? I’m in a similar situation like you. I sprained my ankle 6 weeks ago and I can’t square or do the wall test without pain.
@@grimreaper318 Yeah, been near enough 11 or 12 weeks now. I play football, I'm back training on it, and I can move my foot a bit further from the wall on the knee test although full range isn't quite there yet, and any more further a bit of pain is still there. It's gotten better although very very slowly
Hey, thanks for checking out this video and sharing your experience. Give it more time to heal, and do the wall test again after a few weeks and let me know how it goes!
That’s good to hear! Mine still feels the same I’m starting physical therapy tomorrow so hopefully it will get better.
@@grimreaper318 Oh right, I'm sure it will go well. Is your ankle still the same as it was 6 weeks ago or has it improved at all? I know for me, during the first week, it was a ton of swelling and I could barely walk for a day or two.
Thank u for this man. Gonna try it out. Cheers
Anytime! Go for it and let me know how it goes!
I have no doesiflexion. Not able to squat at all. When doing the kneww to wall test, as soon I try to bend, it stops. No motion at all, just dead stop at ane. Where do I begin?
I see what your saying. Some parts of our body are quite tight and needs some flexibility exercises and tissue work to mobilize them. When did this start to happen? What's your regular activity like?
@@GotROM As long as I can remember, I'm on my feel atll day, 20 to 30000 steps a day. Gym 3 times a week. I want to build my legs up with more muscle but can't do the best exercise for that, the squat
This addresses stretching and release but what is the root cause of it happening? Which muscles are weak making the shin and calfs overwork?
Need more mobility in the ankles.
more like post-traumatic adhesion
The cause of it is the bone structure itself if you were born with it. So unfortunately you cannot fix it. Stretching is a waste of time.
@@chihieu8319 born with? Your feet bones look nothing like they do when you were born. Youve had 20 years to develop them. You arent born with ankle impingement bud
@@mysteretsym Some people were born with low ankle dorsiflexion. If you were a child, you could fix it. But when you grow up, the bone structure itself is harden up so you're no longer change it anymore. You're height is the same, you cannot grow taller when you're an adult. When you were a kid, everything is easier, their bone is a lot more flexible.
Thanks, I've just started doing ATG split squats and one ankle had pain for some reason, after just a short first try with the lacrosse ball, it was reduced significantly; so i'll keep at it, and see if it solves it for good. Cheers
Has this been sufficient for you? Having a similar experience and hoping this will solve it
There's more to it, than following one exercise. I had to integrate other exercises too. If you want to learn more, check out Deep Squats Program on gotrom.com, or simply type Deep Squats or Squats on this channel. Let me know if that helps!
Thanks for this. It has indeed helped. But I just cannot turn the corner on this problem---- I've had improvement but it just will not resolve. Can it ever really resolve?
How long should it take to stop the ankle impingement after stretching/ miofascial release? Days or weeks?
Hi @jose-hy8kg. It depends on the person and how his/her body responds to the stretches and massage. Try it out consistently and let's see how it goes for you in about 3-4 weeks. Hope that helps! Let me know!
@@GotROM Could the problem be tightness in the glutes? I felt a little tightness in the glute on the same side as the impinged ankle, so I massaged with a lacrosse ball. I felt instant relief in the ankle joint.
@@jose-hy8kg Hard to know exactly. And most of the time, it is about finding out what works as you experiment with some stretches and other mobility tools to help you get around those tight areas. How's it coming along now?
@@GotROM Ok. Today I did 36 pistol squats without any pain or ankle impingement. I did them with good tibial rotation and with feet firmly screwed to the ground, it worked for me.
@@jose-hy8kg That's great to hear. Keep it up. Is there anything else that you need help with?
Thank you, I can't even do pistols (one legged squats) because of my restricted ankle mobility. It's really annoying...
Did this help you remove impigment
Same here... I've been doing the impossible but couldn't get a significant result 😔
I cant even do a regular squat
It clears a bit and then returns... not sure why. Why do you think that is? It does subside, when I go hard feels even better. How long should I do this for?
The body always tries to return to what it's used to. "Homeostasis" even if that is tightness! Just keep chipping away! You can experiment with shorter refresher sessions just before a workout, or deeper longer sessions to see how much ROM you can unlock.
Do shoulder impingement next!
T. Vaughn Samson I already did! :-p Search my YT channel! 😜
I have been baffled because idk what this was. When skateboarding I often land with my toes or half foot on the board and my weight will drop down at the ankles and my foot compressed upwards. Usually landing hard or a bit heavy on that shoots this burning sharp pain at the joint and I have to sit out for a bit. I took breaks on occasion like 2 weeks or so but somewhere down the road I’d occasionally lightly land in a similar position and the pain comes back. It’s been worrying me and recently just because it seems I never fully heal it out even after taking breaks.
See if some of these mobility drills help! Also training eccentric strength of the calves may help. Maybe you have "footballers ankle" (like I may...)
This was more helpful then you can know! I’ve been doing very similar things already as now I’m more flexible let’s say I can feel a more impingement feeling in my ankle! And swelling after a while too! So I will be using your extra tips to see what I can do! Thank you Shane ☺️👌.
You are welcome! :-)
Got ROM btw the top with the ball coming in with it at an angle is brilliant 👌
I have proble!with dorsal lengthening and plantar flexion. I cant point my toes swimming or use fins because it cramps up.o can do it right here if I straighten my leg, even with a straight knee and a bent hip joint, pointing makes my knee bend.
Hi Dreamervanroom! I see what you're saying. This will also be helpful to your condition. Have you tried them? Let me know!
The lacrosse ball worked a treat. Thank you 👍🏼
Great! Anything else you're working on?
@@GotROM just that for now. Been trying all sorts but the lacrosse ball is the only thing that seems to help. Something to work on! Strangely, the impingement is only on one side.
Hi , though I don't feel ankle impingement while squat, but feel badly while running. It feels for first 2-3 km ... Why so. Please advise how to fix it
Have you tried these exercises before running? I've got a lot more ankle exercises in my 45-day "Deep Squats" program which may help also.
Shane,
My right foot flails outward to a rather extreme degree. I don't have tibial torsion, so it looks like there's a certain muscle (or group of muscles) that are overly dominant. I assume that the tibialis anterior is overly tight, but what other muscle groups are contributing to this condition? I mindfully try to keep my foot straight, especially when driving a car, but it seems to be of little help. I also have an impingement at the spot featured in this video.
Thanks for the help!
Could be ankle or could be muscles in the lower leg as you mentioned, BUT could also but muscles near the hip (hip external rotators.)
Thanks Shane. I remember in one of your other videos you explained how the hip external rotators can actually get tight from sitting.
I actually have a similar problem. I have an anterior ankle impingement on my right leg and my right foot now splays outside whilst walking. From what my doctor told me, it's just a way our body adapts to prevent the pain. Step 1 should be to get rid of the ankle impingement and then step 2 should be to do rehab and correct the walking pattern.
Umm... ow? Is it suppose to feel like death when rolling on a tennis ball in that area as you demonstrated?
Feel like death = tissue not healthy. Keep working on it. :-)
Is a lot of discomfort or some pain natural in a position like 5:33 or 6:33? At a certain point, it just feels stuck, and if I push
past that point, obviously I experience discomfort. When releasing the position(s) (they all are variants of one movement) there's a minor ache. To what degree should I push the limits of my range of motion?
Pain is a signal from the body to pay attention. Something "ain't quite right." Learning how to do tissue work on the anterior and posterior compartments AND how to strengthen the anterior compartment is helpful. I think this might help you out with the tissue work and stretching aspect of the equation: www.gotrom.com/p/deep-squats-bundle.
I have severe pain that occurs usually within 12 hours after squatting of any degree, resulting in me limping possibly for days while wearing a brace. A sharp pain will shoot up what feels like from the center of the ankle into the calf, more towards the inner side. Is this considered ankle impingement how you describe it? I will try these exercises in the hopes that it may help prevent it in the future. Thank you for the video!
Also - I should add that I have very thick calves and when I try to massage them it is very painful..
Sounds like you have achilles tendinopathy, do eccentric heel raises
Some form of self-massage should *probably* help with that (over time.) As long as it isn't "sketchy" / weird kind of pain you get when you're massaging them, it should improve with time. Check out my "ankles" playlist here on TH-cam or my "Deep Squats" program for more exercises: www.gotrom.com/deep-squats-bundle
Shane, my ankle is popping/snapping every time i flex my knee. I think after a sprain. Anyway I've doubt, deep squat or hip impingment program? My right leg is misalignment (foot point out, tibia externally rotated, knee inwards, hip popping and right SI joint up). Thx
If you are more athlete/in need of pure mobility...I'd go with Deep Squats. For a bigger, more comprehensive, troubleshooting program with more "re-activation"/strengthening exercises, try TheFAIFix.com program. Cheers!
Can you show exercises for over 70 year old? I can't get down on the floor.Thank you
Thanks for the video/advice. My issue is that it feels almost like a bone impingement in the front of my left ankle that hurts if I go too far into dorsiflexion. Do you think I should get an x-ray to see if I need surgery, or what do you recommend? I've been doing these types of stretches and SMR for a few months with no progress. :/
No, please don’t get the surgery dude. If you were born with it you cannot fix it. I spend hundred bucks for personal training and chipocrating just to realize that this sh*t is caused of genetics. And if you struggle from doing the squat right, I mean seriously, there is no “right” relating to squat at all. Just do it as comfort as your body is able to do. Spread those feets and legs out, like when you’re doing a heavy deadlift.
@@chihieu8319 this sucks. Literally we cant do almost anything to fix this
fuck
I have sharp pain in the exact area
Oops! Have you tried this exercise?
Very nice! Thank you so much!
Welcome!
Hello, I recently (3 months ago lol) started trying to improve my dorsiflexion. Is it normal that I literally didnt see improvements? All youtubers tell you to lean forward and put wait on your knee so it kind of forces it to go further but I literally cant but my knee over my toe at all so I cannot weight it either. Also, when squatting, I don’t feel a stretch?! Is that normal?
Ankles are notoriously hard to improve. Sometimes you need to do some specialized joint mobility work and soft tissue work just to eek out a TINY bit of ROM from a less than ideal joint. I consider myself firmly in that camp because I played soccer my whole life. Check out my 45-day "Deep Squats" program on GotROM.com for some special exercises!
But none of these things help, it still hurts on the front. The stretches are the worst...
Tissue work on tibialis anterior, peroneals, tib. posterior (all around the ankle) doesn't help? Have you had ankles sprains? Or played soccer?
@@GotROM No I've done nothing to deserve crappy dorsiflexion. It's been like this my whole life. My ankles just lock up when I try to stretch them out, and if I push it, the area where talus meets tibia gets inflamed and I can't walk stairs or sit down without pain.
I sometimes fantasize about injecting a heckload of muscle relaxants, just to see if that would help. I'm willing to bet it wouldn't, not without some hardcore joint manipulation. Sigh.
Did you find anything that helps? I’ve tried all the joke exercises of over the net including the band pulling back the bone etc after 3 months of effort everyday nothing has changed.
@@Lets_go_shred Hey m8. Not really. The latest thing I'm trying is to regain flexibility in the arch. My arch won't collapse even if I try to collapse it, and I heard that this can prevent proper dorsiflexion. Can't say I've seen definite results yet but have only been doing it for two weeks or so. What I CAN say is that it actually lets me feel a stretch in the calf without pain on the front, which is entirely new.
Good luck to us both, m8.
James Budd Same here
What if I have an bone spur in the talus area?
Not much you can do about that without surgery, I reckon.
@@GotROM dang, thanks for the reply.
Any dorsiflexion begins the symptoms on the anterior part of the ankle even with no weight bearing. I was initially taking large steps going uphill to stretch the psoas and the achilles. It left me with ankle pain radiating up to the head of fibula. I want to strengthen my ankle. Any suggestions?
You can strengthen the anterior compartment (anterior tibialis, etc) in a variety of ways. You can use a band for manual resistance, you can google "ankle rocker gait guys" for some more ideas too.
@@GotROM Thank you for that info. I watched some of the videos of the gaitguys. It explained what type of restriction I have in the anterior ankle. I stress the 1st metatarsal joint and kick off on my toes in or to avoid Ankle pain. Now comes the exercises to strengthen the anterior compartment without aggravating the symptoms. Thank you so much for your knowledge and insight.
@@rebeccaortman4764 Of course! Glad it helped you. :)
I have impingement while bowling in cricket, will this exercise help me ....?
Give it a shot!
If you have low dorsiflexion from the day you were born, it imposible to fix it, and you cannot squat like others, I mean “the perfect form”. No, there is NO perfect form relating to squat movement. Do it as comfort as your body is able to do. Spread your feets and legs out as much as you feel comfort doing the squat, just like deadlift.
Good tips! You can definitely improve it a bit, but I agree, it's stubborn!
then im fuck lol
मेरी दुर्घटना में टांग की हड्डी टुटने से इसमें प्लेट डाली गई थी।
1साल बाद प्लेट को मैंने निकलबा दिया।
पर 5 साल बाद डाक्टर कह रहे हैं कि पैर का जोड़ खराब हो रहा है
अब आपका पैर कैसा है?
Is this Hindi?