Unlock Your Ankle Mobility with Fascia Release & Exercises (in one session)
ฝัง
- เผยแพร่เมื่อ 4 ส.ค. 2024
- I brought Walter through an ankle mobility series that is composed of 4 mini routines and his results were incredible. I want you to experience the same. These routines are composed of fascia release (Block Therapy) and exercises. You can perform one routine at a time or follow the entire video in one go. This is a powerful way of release restrictions and blockages in your ankle and feet to improve ankle dorsiflexion and mobility.
Watch the discussion with Walter and Deanna here: • The Remarkable Fascia ...
Try our Sampler Program for $9: blocktherapy.com/sampler-prog...
Get our Block & Starter Program here: blocktherapy.com/starer-packa...
0:00 Preparing you for the ankle mobility routines
2:39 Dorsiflexion Mobility Test
3:27 Routine 1
5:00 Routine 2
7:37 Routine 3
10:30 Routine 4
14:23 Dorsiflexion Mobility Test Results
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WOW… I tried it and my mouth dropped open game changer for sure. can’t wait to use this with my patients tomorrow.
I felt relief in my knees and hips. Love this! Thank u
You're welcome!
I can’t even express how grateful I am for all the videos you put out around feet and ankles. It’s led me down so many rabbit holes I never would’ve explored and my whole body feels a lot better with just a few minutes of foot/calf work per day. I’m excited to try these! One day I’m gonna get a membership but for now this is SO helpful and I’m super grateful❤❤❤❤❤
That's awesome! Working in the feet and calves are some of the most important areas to work.
Poor achilles mobility for 15 years orginating from walking on tip toes. Im training 3-4 day/week and also tried kneesovertoes excerises. This surely complement it and will open a new threshold for my football goals. Thx so much quinn!
Thank You Quinn !! You and Deanna have made a HUGE difference in my well-being! I appreciate you both🙌
Thanks Quinn for sharing this.
You're welcome!
Amazing thank you love it❤
A MILLION THANKS!!!!
Excellent video. thanks
amazing! Walter rocks.
Great Video!!! I am going to do this today and try with my clients!
Thanks for this, I had ankle surgery years ago and revisit my rehab often
Yay !!! A fellow Canadian !! Great vid... my plantar fascitis is REALLY triggering in these areas. Ankles/ feet pain... my target, : to be able to do these as good as Walter
Thank you for this !
Great !
Exercise 3. In addition to tracking over 2nd toe, i pushed my knee inside big toe, and outside little toe. Push it!
That, in addition to strengthening calves/feet fixed my plantar fasciitis.
For sciatic piriformis do you have exercises?
Ive developed issues with bunions when training abductions more for glute hypertrophy. I thought training this would turn hips outward not inward! Working hard to fix this, great video gave me the answer i have been seeking
I’m waiting on the block baby to come back in stock and I plan to buy the tools.
this video and interview gave me much clarity and practical, effectve, moves. Thank you !
Awesome, you are welcome!
Where do you get the blocks? - thank you. @QuinnCastelane
Thank you for this video! Do you have advice for a locked wrist?
Walter is one tough son of a gun.
Much tougher than me
This is healing my Achilles pain
Love to hear that
when will block baby be back in stock?
I don't understand the measuring. From where to where? 🤔
Where can I purchase the small wooden block from?
Hownoften would you recommend this routine
This looks like a great routine for me dealing with Scoliosis and Spinal Cord injury. My right leg ankle drags possible from foot drop. I will let you know what kind of results I get
Awesome, keep me updated!
What about the next morning? What is the difference?
Every person is different, but I wonder what his footwear has been for the last 10 years? Running shoes have more and more cushion therefore your plantar fascia don't get that worked and atrophy leading to lack of ankle mobility.
Agreed! Footwear is incredible important.
Yes there's so many factors .... speaking from experience
I am mostly in bare feet
What do you think about crocs? I fractured my ankle recently and it was so swollen, I could only wear my crocs.
I’m confused - where on the leg/how do you take the measurement to track your progression?
Thank you for this Quinn. How many times per week?
It depends how much time you're dedicating per day. A good starting point is 3-4 days per week. You can increase or decrease depending on how you are feeling.
Thank you!
Did all of these but experienced no difference, will do again tomorrow.
Thank you Quinn and Walter! I will be doing this asap! What do you measure exactly to let you know the degree of dorsi- flex?
Awesome! What you are measuring is the distance between your big toe and the wall when your knee is in contact with the wall. The goal is to increase distance from your big to to the wall as that is a direct result of increase dorsiflexion.
Hi Quinn, I was wondering, why do our calves store so much pain and tension? Sometimes I can feel big lumps of (walnut size) extremely tender muscle. I would like to clear my calves of all these knots. What are your thoughts regarding multiple sessions of deep tissue massage? Do you think massage would at least temporarily clear the knots? (And then the goal would be to implement a calf/foot home practice (stretching/strengthening etc.) to maintain healthy musculature)
I’m not Quinn, however those knots are most likely from Trigger points. Direct sustained pressure to tolerance, into them with a finger or thumb, wait for release, slowly go deeper to tolerance for more release. The pain may stay local or refer elsewhere. Sometimes the pain automatically increases right before the release. So maintain steady pressure if possible.
Will this help with kneeling issues?
Yes, improving ankle mobility will directly influence the mechanics of your knee. The hips and pelvis are another major factor that need to be considered to improve issues with kneeling.
If you have CMT syndrome, which is genetic all the therapy in the world will have minimum effect.
Try liebscher & Bracht. More applicable on many levels. And you messed up the before and after with left and right foot.
Just practice yoga
Completely different modalities. They both are beneficial and can work in conjunction.