Ankle Mobility Exercises for Better Range of Motion
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- เผยแพร่เมื่อ 22 ส.ค. 2024
- Ankle mobility comes into play in just about every sport imaginable. Any movement where you're squatting, jumping, running, and even rowing, the ankle is an important factor.
When the range of motion in your ankles is minimal due to lack of flexibility or simple tightness, your technique suffers. In this video, we show you how you can improve your range of motion with just 3 simple exercises and 2 different tools. This is exceptionally helpful for not only rowers, but anyone that does CrossFit, Olympic weightlifting, or squatting for powerlifting.
With just a few minutes a few times a week you can improve your ankle mobility over time leading to a better range of motion, better technique, and overall better performance no matter what your sport is.
For greater detail, coaching cues, and points of performance train with us at www.darkhorsero...
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Thanks to your stretches, my flexibility has already improved ! Thank you so much.
That’s amazing! Great work.
Thanks it is actually very useful for skateboarding, the sport is fully based on your ankles so thanks
Well that's a cool bonus!
im here for the same reason
gg zz me too a year later
I fractured my ankle a year ago and am still suffering with restricted movement. I tried your foam roller drills earlier today, and felt a noticeable test re-test difference. Thank you!
How long would it take for me to gain mobility in my ankles to squat properly for a beginner if I do these everyday?
scared the piss out of me with that "hey guys"
Ha, sorry.
Thankyou. This an epic little
Vid 👍🏼
Excellent information, thanks!
Thanks xjr1618x. We strive to bring the best info possible to anyone using the machine!
gonna use these next time, thanks!
Tell us how it goes! Your ankles are going to thank you for sure.
Dark Horse Rowing ok so I've used 2 of the 3 methods in my warmup. And boy oh boy they are amazing! I don't see any change in my mobility yet because 1 week is not too long, but my ankles feel so much better in movements which require squats! Thanks! Maybe one video for the hips would be cool ;) keep up guys
Great to hear Benjámin! What we coach in mobility always has a nice carry over to other movements and just general health. Keep on it and you should see some improvement in your rowing as well.
Hi Dark Horse.Superb videos. I am in love with sculling single and double.Taken up rowing for the last 3yrs.I have the following problems i lift my heels, my legs are wide open while at th3 catch (knees are very wide apart) and ankle mobility issues.Please Please advice.
Awesome videos keep it up
Thanks Mike. We'll keep doing the best we can for you guys!
Amazing
great advice!!
Always a pleasure to see you around edinborogh. Thank you as always.
So I'm a rower and I have a erg race coming up, do you have any tips?
Such an open ended question Simon. What distance race? How old are you? How long have you been rowing? Do you currently have a strategy? What are your goals? We'd love to help just give us some more deets.
Dark Horse Rowing it's a 2k I'm 14 I have been Rowing for 2 years
Do you already have a 2k time to work from?
Do you have an alternative if a barbell is not readily available?
Voodoo Floss your lower calf, wrap up from ankle to base of calf- leave wrapped for up to 2 minutes. Do ankle mobility while wrapped. Follow up with leg swings after removing.
Can you do a video on clothing and footwear. For example there are squat shoes which would help keep your feet planted on the footboard, do you recommend those or are there specific rowing footwear you could recommend ? Also, I've taken to your relaxed hands on the rowing handle, for which I reckon gloves would help, what are you thoughts on that as well ? Many thanks :)
Gloves are definitely a personal choice, some people prefer to use them to try and avoid blisters but many people will work without the gloves for a short period of time to develop calluses that will help protect them for the future. It’s really a personal preference point of whatever you’re most comfortable with.
Very true - funnily I was at the gym today and this guy that came and sat on the rower next to me put on a pair of biking gloves (which I have a exact same pair of !) - I reckon I'll get blisters so will give it a try. As you say, it's a personal preference :)
Good luck with your new video
I have tight calves so that why my ankle mobility is rather limited...so the culprit is calf relieve then ..
This hurts just watching. My Achilles tendons are so tight it has torn my heel bones. Ow. But, good job! I'm going to add the foam roller to my arsenal of therapy stretches. I don't know about the barbell, yet. I will let you know how it goes.
Dont wear heels, they cause these kind of problems
I love it but I hate it... Tony Horton reference? haha
I love it but I also hate it = me with all ankle exercises after a bimalleolar fracture. Lol.