Top 3 Ankle Mobility Exercises [Strong Ankles]
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- In this video, I share my top 3 ankle mobility exercises for improved function and performance.
Join us as we dive deep into each ankle mobility exercise, providing step-by-step demonstrations, and sharing valuable tips to ensure proper form and technique.
Ankle mobility is crucial for various activities, including weightlifting, sports, and everyday movements. These ankle mobility exercises will help you achieve optimal ankle range of motion and enhance your performance in lifts such as squats, cleans, and snatches.
Our top 3 ankle mobility exercises include:
1) Banded joint mobilizations: Utilize resistance bands to target specific ankle movements, promoting flexibility and mobility.
2) The box/bench stretch: Perform a stretch that targets the calf muscles and Achilles tendon, improving ankle dorsiflexion.
3) The goblet squat stretch: Combine a deep squat with ankle dorsiflexion, providing a dynamic stretch for increased mobility.
Incorporating these ankle mobility exercises into your routine will enhance balance, stability, and reduce the risk of ankle-related issues. Subscribe to our channel for more expert guidance, where we'll provide insights and tips on optimizing your health and performance. Let's take your ankle mobility to new heights!
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
_____________________________
A restriction in joint mobility should be the first area to address. During the ankle mobility screen, a “pinching” sensation felt in the front of the ankle indicates a bony block. These types of restrictions will not resolve with conventional stretching and foam rolling. Therefore, any pinching sensation or bony bock must be addressed first before moving onto possible soft tissue stiffness
One of the easiest ways to improve joint restrictions on your own is to use a band mobilization. The rubber material of the band is elastic and strong enough to affect the tough joint-capsules.
Monster band from Rogue: www.roguefitness.com/rogue-mo...
Stretching the muscles is the next step to addressing soft tissue restrictions. Short durations holds for multiple reps (10-30 seconds) have been shown to improve mobility without decreases in performance and may be great for those who have moderate to small restrictions and are looking to perform at their very best that day. For those with larger restrictions needing to really improve technique quality, longer durations holds (1 minute for example) may be a better idea in the short term to get the most out of your mobility work.
After you have addressed your stiff ankles, it's time to check and see the progress you have made. Always employ a test-retest strategy when performing mobility exercises. This allows you to see if the tools you are using are effective in addressing the change you desire.
Buy my book: www.amazon.com/Squat-Bible-Ul...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
Background track by Fox Beats: th-cam.com/channels/vpD.html...
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatunivers. .
Follow on Twitter: / squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!
![The Daily 10 Minute Mobility Routine [FULL BODY RELEASE]](/img/n.gif)
The #SquatUclub is now on TH-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my TH-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
Today's winner is: David Hrynkow
Squat University What if u got pinching in the back and not front
What about plantar facia? And tibialis anterior
Hi what if my quads get really sore is this normal? Also my hip feels sore in the front when I try to lean forward is that normal? Thanks
Do You think the 5 inch distance Should change according to someone's height or leg measurements?
This man did a full 11 minute video in one cut.
Without stumbling a single Word!?
@@MegaLaban12345 yeah..it's in tamil language. If possible, try watching a video of Madan Gowri
@@vickyca9313 GTFO
@@MegaLaban12345 GTFO means?
@@vickyca9313 Gimme them facts, oh!
1) Banded joint mobilizations 2:40
2) The box/bench stretch 5:35
3) The goblet squat stretch 8:14
Thank you sir
Real MVP right here
King 👑
It wirks
Your a saint
It's mad that I learned more about getting my flexibility back (ankle sprain with partially torn ligaments and immobilised for way too long) from my own experiments and TH-cam videos than from doctors and physiotherapists.
Thanks a lot for spreading the knowledge for free.
Spread the love and healthy lifestyle!
Came here after my physiotherapist didn't/couldn't even notice that my ankle mobility was horrid.
It truly is sad. The healthcare system is pretty corrupt and greedy. It’s almost as if they don’t want to fix people to quickly, because then surgeons can’t make any money from dicing ya up. 🔪 I know the individuals who become doctors are absolute gems of human beings for the most part - it’s the limit of actionable steps that the system lacks. Having had 3 knee surgeries, shoulder surgery and almost going in for a hip replacement surgery (SO glad I learned my lesson by that point in time) I never got any benefit from any of the surgeries. It was always from the TH-cam videos and my own research that ultimately got me to where I am now. I’m no pro athlete, but I’m only 10 minutes away from qualifying for the Boston marathon 3:10, and I’ll be running a 100 mile ultramarathon in February. Happy training everyone!!
it's crazy how much professionalism matters, i had the opposite experience, while the personal trainer at the gym couldn't help me, the physio improved my life a lot. i think different issues need different professionals but a dedicated one should at least know what to do or where to send you to. i had the most success with a mix of both, but i didn't have so much damage to my back as you did. glad you are doing better
My insurance and I spent at least $100k on Ortho doctors and MRI analysis and therapy... They only made my ankle worse and gave me new problems (fascitis) and I couldn't walk for 5 years, I thought my active life was over 😢
Then TH-cam shows me kneesovertoes guy and now I walk miles every day and squat and lost 50 pounds, hope to start running and climbing again soon ❤
"Doctors" are worthless☝️People with understanding are what I needed
Exact same situation here, except I also fractured my talus bone.
WTF! I did the bench pull exercise because I didn’t feel any pinch during the test. I did both legs then tried to squat. FOR THE FIRST TIME IN MY LIFE IT FELT EFFORTLESS AND SMOOTH. My chest straightened up dramatically and I could hit my deepest depth but without buttwink 😭 im gonna be doing this everyday. YOU ARE A GODSEND. Note: bench pull hurts if you’ve got hip impingement so take it steady.
I didn't realize my ankle mobility was that bad until I tried to do the test and realized my knee doesn't even go past my foot
Does some know how long time does it takes to get a good ankle mobility to finally do deep squats properly?
I started doing squats 3 months ago, I went from 30 to 60 kg and my mobility improved, but I still having buttwink issues when I go deeper and I still feeling like my form it's not that good it supposed to.
Now i'm doing squats 2 times per week, I hope I see some progress in my form. I'm gonna also start those 3 exercises to my ankles.
@@DJVitorRocio I'm no expert but I imagine it would take a while. I'm in a similar situation so I got some squat shoes off of Amazon with a 1.4 inch raised heel because I hear it helps with limited ankle mobility. I plan on using them until I get mobile enough to squat without them
same lol
@@DJVitorRocio my physio told me it can take a long time, I think she said something between 1 and 2 for that to become "normal", but I'm not sure if that's true. However, in the meantime, to offset this, you can use a small plate under your heel to work with your dorsiflexion limitations
@Mr.Krabs do you have any improvment in past fiew months?
Im jealous with people who doesnt need to watch this kind of video. I have so much joint restrictions which makes me struggle to do my squats properly :(
I know the feeling
me too
I know how you feel
Sane
Same feelings
I don't mean to be dramatic or anything but this changed my life
Top 3 hip mobility exercises? Great content!!
I'll see what I can do!
Hey dude, I wanted to share with you what an awesome impact you you had in our gym to the people interested in strenght training. You've helped 6 of my gym mates gaining their mobility back and were al spreading it forward. Keep up the good work!
I'm honored to hear the content I share could be so helpful!
I've had poor ankle mobility most of my life, presumably from bad ankle strains. Your mobility exercise with the flexibility strap is exactly what I needed. I have been doing it for a week and have less pain and more mobility already. Thanks!
what is your statement right now how long did it take you to reach a decent level
@@emre7937 how about u man give us some update
@@jakeblaze7663 how about u we need updates!!!!
@@marcjacobs6613 How about u, we need some updates man!!
@@Cpt.Crispin Guys its usually bots that writes these things.
The explanations that you provide are such a tremendous help to all of us. Thank you so much! ❤
I appreciate how well you present the content and how thoroughly you discuss each piece. amazing work!
The change in my ankle comfort with squats after one set of the ankle glides with resistance is insane. You are absolutely awesome, thanks a bunch for this video!
I just wanna sit like L 😭
This is probably the most useful and well-made content for anyone who has ever had a body.
I watch the new stuff too, but I searched and found this one. I'm so happy that I did.
Wish i found this long ago but glad i found it now. I have the pinch in the front and no one else talks about that thank you so much 🙏
Super helpful, thanks! Turns out it’s my soleus muscle. I squat super wide to get depth and I feel like it’s something I should work on. Cheers.
I first used this video when I wanted to increase my ankle mobility for deep squats and used the second exercise you showed and had good results. Just a few days ago I sprained my ankle pretty bad and when I went back to squatting I had that impingement you were talking about for the first exercise in the front of my foot that I had never had before, so I came back to this and used your first exercise and voila no more pain in the front of my ankle. I wouldn't be able to squat right now without you thanks a bunch
I've struggled with squats for years. Im finally learning some ways to address my weaknesses/immobility. Thanks for the great video.
Had this problem with ankle mobility for about 5-6 years now. I always thought that's just how it is and that there isn't much I can do about it. Thanks for showing us!
Wow this helped my squat so much I threw my ego out the door and started working on depth to my squat. Played rugby all my life and my ankles have taken a beating strains and sprains every year.... you have helped me get good depth and my ankles say thank you!! 🙏
His dorsiflexion range is unreal, my god !😦
Right! I swear I'm a different human species, That range of motion seems like a fantasy.
@@tylerx8848 I think is chronic ankle sprainers have no chance 🤣
This video accidentally did me a huuuuge service, I was getting ready to do one of the stretches and leaned my chest up against my knee and something popped/moved and this discomfort I’ve been having in my knee for a few years now is practically completely gone, thank you.
Thank you so much for this professional, informative, and unique vid. I’ve been trying to train my body to use the primal squat more in my life and these stretches hit the nail on the head.
Thank you so much. I have the worst hips you could imagine from Muay Thai and for ages nothing has been able to release it. These ankle mobility movement have somehow completely opened up my hips? Also the pulling on the side of my leg has completely diminished. This is insane. Who knew the impact tight ankles can have on the entire rest of the body. Keep it up mate. Love this content
Thank you. Sometimes the affirmations of others can give us confidence in our research, allowing us also to improve them.
This is basically the same than a _grand plié_ in ballet. And that' s why pliés are the very first exercise we do to start class. Every single day of our life. There' s a saying: "If you are working properly, you should be already sweating at pliés" Your angle is to die for. Mad respect🙌🏻. 🧛🏻♀️🖤
Very helpful video. My physiotherapist did find part of my problem and did give the exercise, but your explanation about the different feelings while doing it and different approaches really are helpful. Both ankles have tightness in the back, but my left indeed had the joint mobility problem (And I did sprain my ankle a bit over a month ago). Already got bands, so will continue using them.
Finally someone who explained the benefit of using that band at the beginning. I did not get why it had a function in the exercise except for increasing needed dorsiflexion strength, but this seems useful to me now. Thanks!
The way you just sit down in that deep squat position like it's nothing, has me wanting to walk up to you and push you over with jealousy.
.....and how dare you stand up out of that position as if it's no big deal.
😂😂😂 You push one side, I'll take the other!
I swear lol
@@toddie3910 so you keep him still
B.Hayes exactly what I thought, how rude
😂😂😂😂
Thank you very much! You helped me like gain my ankle mobility back, after I almost gave up on it. Had pain in my knees from squatting like forever. And really helpful with the anatomical explanations.
Best wishes!
Peace
that very helpful information ℹ️, definitely will work on that 3 favourite squatting technique.
Maaan. Thank you so much! I've been trying all dorsiflexion exercises I could find for months (band, straight leg, ballistics, you name it) and none of them got me to feel a stretch in the ankle. My ankle is so stiff most exercises don't even work for me. This pull the bench exercise is the first one that actually makes me feel it! Already seing results
Cheers!
I’ll give this a go. Have been doing soft tissue work on my limited range of ankle mobility, and while it has slowly gotten better it’s still along way from where it needs to be. I’ll be trying the banded mobility drills first, with a limited amount of tissue stretching.
Great work Aaron and great content, as always. I recommend your work quite a lot to other members of my box.
How did you get on? I've got very limited mobility of my left ankle compared to my right, I just found this video.
@@markboxall1353 he i m a little late but the first one with the band is rlly good . make sure to use a thick and and stretch it out far enough though. it really helps , i had sort of had a grade 1 tear in the area and it helps alot
I gave your comment a thumbs up just for your user name 😀
As someone who played soccer for 20y and really borked my ankles i am very excited to give this a shot (and help get back into playing form). Thank you!
I’ve had a bad ankle since my senior year in high school and that was 13 years ago. I’ve been working on my ankle nonstop with chiropractors, calf raises. Ankle braces while hooping, minimalist shoes (which helped a lot but would wear my ankle out because of the pinching sensation) and this is the best my ankle has felt since before I rolled it bad.
This has literally fixed how I stand and how I walk. I can shift my weight evenly on both legs now. Between this and tib raises I’m finally starting to go back to normal. Keep the info coming.
Loved that video format! Keep up the good work man. Thanks a lot
THANK.
YOU!
I sprained my ankle during an airborne operation (landed in a swamp... long story) and I felt my ankle would never be the same. My army PT gave me the same banded joint mobilization, but failed to specify the position of the band, or its importance! I have a new motivation to continue to work on my ankle mobility again!
Airborne!
Amazing!!! Saw a difference right away. Thanks Dr. Aaron for helping change lives! 👏🏻
Exceptionally helpful, thanks so much. The banded exercise to push the bone back really helped me a lot.
Thanks for making this video. I have some awful ankle mobility and im only 16, but this video really helped. I can now kinda squat and dont just have to stick to dead lifts, your a life saver man!
Hi!!! I’m 16 as well and have the same problem do you know how long it took you to be able to squat properly following these stretches??
omg. this is EXACTLY what I needed for my ankle. thank you!
I always thought I had tight hips and hip flexors but it was just my ankle mobility… WHAT THE HELL. Thank you sir for the video
Just did the first exercise on my "bad" ankle and I can immediately feel the joint being more free to move. Thank you Soo much!!!!!
How much day did you get? And is it real worked
Thank you, man! You are the first person I've seen address the pinching problem in the front of the ankle. I've been struggling with that for years, never understanding why I couldn't feel the stretch in my calves as opposed to just a pain in the front of the foot. I look forward to putting your tip to action and improving my squat. Keep up the amazing content!
I know that feeling, for me it is the same, I finally found someone addressing the blocking sensation problem.
howd that go
Did you make progress?
All I can say is thank you ! I’m new into the realm of cleans,, my partner and I went to the gym a couple days ago to practice form and I couldn’t even properly get into a deep squat without almost always falling on my butt and my boyfriend told me it’s mainly due to my ankle mobility .. im so happy I came across your video and I’m SO excited to see how this will help me in the long run! 🤞🏽
I've been suffering from poor ankle mobility for a while now. It's negatively affecting my active life in so many ways, especially riding horses (laying here with ankle pain as I type this) and so I can't wait to put these mobility exercises into practice. Thank you so much!
Holy crap. This stuff is amazing! Well explained, perfect length of time for a video, and functionally sound info. Helped improve my repeatedly sprained ankle to now be able to hold a correct squat position. Thank you very much.
Just wanted to tell you that your content really is fantastic and even someone who is already doing squat-centered strength programs since about 8 years can learn something new. I also recently purchased the german translation of the Squat Bible and it's great to have all the important information in one place. Good work!
I really appreciate that! That means so much to me!
i really appreciate the detailed explanations. it helps understand why the recommended exercise helps. thank you!
Absolute game changer for me, squatted for years, often with slightly back pain after the workout...yesterday I did this ankle exercises and I reached a depth on squats like never before... no pain, thx so much for all content
I literally just did this and my squat form looks much better! I’m truly grateful
For how long, I mean how many days?
@@ahmedshomaki3733 I’ve been working on my squat and general mobility for a few weeks now
How to tell if my feet are weak or just not flexible?
This is such great no nonsense advice. I worked through the video, tested my mobility and range of motion and boy are my calves tight. I didn't do the banded joint rotation as I'm at home without a pole to attach to but I also didn't feel a pinch at all. After doing a few reps of 30 second box stretches I was able to touch my knee to the wall without my heel lifting!! I'll be doing these every day now. Just wanted to say thankyou so much! Was surprised how instant the range of motion was. I've always struggled with tight calves and hips, I can see there's also a tight hip video so that will be my next stop. Thanks! 🙏
Saw a difference immediately after weeks of pain and limitation. Thank you so much.
Starting following this channel to help with form and mobility. I’m a 43 yr old active female. I’ve been working out for 14 + years. I struggled with plantar fasciitis a few years ago that resolved a year and half later with PT and time and better shoes. It morphed into front ankle pain over the past 6 months. I think the plantar fasciitis was just a result of weak ankle mobility in the first place. I have not been able to run or sometimes even walk without a clicking or hitch in the front of my ankle. I’ve done these mobility stretches from this video twice now and it’s amazing!!! I just ran sprints on the treadmill with absolutely nothing wrong!! I only wish I would have gotten into mobility long before my 40’s. There’s nothing stopping me now!
Applied these to my clients as well as improving hip internal rotation - man what a difference in depth it makes!! One of my clients went from quarter squatting to now hitting slightly below parallel - amazing content
Was it helpful ?
@@AA-us4nr big time - even a made a video about it on my channel.
As a new exercise physiology graduate these videos are seriously amazing you don't get taught this stuff during a 4 year degree. Thank you greatly for these educational videos that we can put into practice with clients.
Ain’t that the truth! Im in my final year out on work experience and I’ve been on this page bringing all of this to make sense in the real world
I could literally rewatch your videos all day. So informative thank you
Thank you so much. This makes so much sense. I always wonder my feet feel weird now I understand what it is and how to improve my squat.❤
This exercise looks insane, can't wait to try it out
P.s
Would you recommend having the knee float above the toes during squats? I thought you always had to drop your butt like you are sitting
So glad I discovered this channel. Easily one of my favorites. Thanks a bunch for sharing your knowledge.
Straightforward, clear, and well presented information. Many thanks, love your work!
Awesome video, my left heel keeps rising when attempting squats and limited ankle mobility is probably the issue. Content like this is the better side of TH-cam.
Damn I tried so many things and this banded joint mobilization helped me crazyy.. i went 1,5-2cm more on one side which was very limited before!
Thanks!
How much time did it get you to get those cm?
Thank you so much, I couldn’t go more than an inch over my toes with my knees. Now I’m making progress and being able to squat again.Thank you
Found your video after after searching for ankle mobility exercises as my right ankle tends to jam in the front while in deep squats. My coach pointed out that my foot pronates and my heel slightly raises when coming out of the squat. My chiropractor was not helpful and only told me I need to come in more frequently for adjustments. Saw your video, bought the bands, tried the mobility exercises, instant improvement. I mean, I wasn't skeptical, but i didn't expect it to work that well! I'll be be doing these daily to improve my mobility. Thank you!
This is so helpful, I had an ankle injury and my physio was getting me to do the soleus stretches even though I had the pinch at the front. Thanks
now you know my guy
If that band is 3 inches I'm Gunna start telling people I've got a 15 incher.
😂❤
Thank you for the content! I switched from low bar to high bar squats recently. I had an Achilles rupture and repair about three years ago and my ankle mobility is really limited in that ankle. Will these exercises help and any particular protocol for a case like mine? Thanks!
I honestly cannot believe this information is given out for free this immediately helped improve my ankle mobility and eventually will help my squat form, thank you
I spent 7 years in physical therapy for cerebral palsy and had my ankle mobility measured with a protractor. I feel like an idiot for not realizing sooner that this lack of mobility was what was limiting my squat mobility. Squatting has been a source of continuous frustration so hopefully this helps.
Nice one on detailing more on how to banded joint mobilisation. I think most people know banded joint mobilisation but dont know how to do it properly
Thank you!
I will definitely be working on these stretches. I saw a recommendation to work on ankle mobility to fix butt wink and when I did the test against the wall I’m not even sure my knee truly passed my toes 😅. Thank you for this information!
Loved this, thank you
Thank you so much Doc! Really appreciate the content you put out. Love how you mentioned that if you have a serious limitation with ankle mobility, it's okay to hold that position for a long duration of time, even though performance decreases, you would rather have the person perform the movement correctly, good form is always better than doing heavy weights with bad form. In a long term, you'll soon be able to perform heavy weights as you get better with form.
Thank you! I really appreciate you checking out the video today - and thanks for sharing your thoughts on the content!
Top 3 Shoulder and Hip Mobility exercises!
I'll see what I can do!
Fuck you Edward
My trainer just told me I need to work on my ankle mobility. This video was extremely helpful
I have long femurs and always struggled to squat deep enough, I just couldn't keep my centre of gravity over my feet while maintaining a straight back. These videos made me realize the issue isn't solely genetic and unsolvable, and are helping me finally start to progress in squats without bending my back. Thanks!
Amazing how you always read my mind with your videos. Thanks!
#squatuclub
You're so welcome! I'm glad you liked this one!
Please come to Chicago and do a seminar and squat training. You’re fantastic!
Thank you! And I'd love to come to Chicago one day!
OMG!!!! You solved my major problem after suffering from week legs for years. I thank you. I just found out I have a very weak ankle. Will do everything you said and I am sure I will give way better than now.
Thank you these stretch’s have helped me with my ankle mobility. I developed a tingling/ shocking feeling in my feet from over running. Came here looking for ankle mobility stretches. After doing the last 2 stretches the tingling in my feet went away for the first time in a week.
Dude this has saved my karate training ! Thank you!
Did it work for you?
@@tylerx8848 it sure did :) apparently that little bone had been unable to glide back by it self for some time so I had to re do it after a while... but i worked for a longer time each time... and now I don't feel it anymore :D
@@Shotokan_Greenland awesome! Thank you for the reply!!
Again thankyou Dr. Aaron Horschig
#SquatUClub
You're welcome!
Dislocated my ankle ages ago. It's been fixed but my ankle is always pinching on the front a bit. Never truly affected me till later in life when I've started going heavy on squats. Thanks for this!
Thank you for the fantastic content. I have always struggled with deep squats. I have a goal to improve my mobility. I train my lower body once a week. I am eager to improve my ankle flexibility for improved squats mechanics and wrestling take downs. How often should I be doing these stretches?
Do these exercises still apply if I have an extreme case of limited dorsiflexion? Doing the hand + thumb test, I can barely move my knee passed my midfoot without my heel lifting off the floor. However, I'm able to do a decent stretch by doing the standard calf wall stretch or by stepping on the edge of a step with the balls of my feet and driving my heel down. Do I have a more serious condition that requires a physician's visit?
How would you do the programming for a session the weightlifting, monday: snatch, warm-up with dynamic exercises and the second part and stretching?
Great question - so I would do these stretches after a general warm up and before your sport specific warm up. So before you pick up a barbell.
@@SquatUniversity so for those of us with less than perfect biomechanics, like me, high instep, high arches, do this before every single time i would squat? secondary, every time?!? like far down the road?
Thanks doctor. Perfect explanation🙏
so happy i got this channel, the most helpfull channel
I have been doing the resistance band excercise for 2 months and I have reached zero progress on my ankle mobility. I'm pretty sure I'm doing it right, could there be another issue?
maybe your talus bone isnt the problem?
Technical question: how exactly does the banded stretch work for increasing mobility in sports performance when there is no band pulling the talus bone? In my experience, the anterior ankle impingment goes away when the band pulls the talus back and the mobility only increases in the context of that band being there keeping the talus in place. Once the band is removed and the talus bone slides back into place, the impingment returns and mobility is restricted again. How does the banded stretch work to make sure the talus bone stays out of the way even after the band is removed? What's the adaptive mechanism that makes this stretch effective in the long term?
You commented this a while ago but I'll give you my 2 cents. After any mobility work done there is the last block called "locking it in". You will pick an exercise that puts the joint in the demanding position. You usually perform this very slow and controlled in order to facilitate all the soft tissue surrounding the joint to recognise it's new range of motion and get stronger in this range( lock it in). When performed regularly and measured this will give long term improvement and sometimes people can stop the mobility work all together because their regular training will cause the motion to become the new normal. However for some people they can back off the mobility work but will maintain some of it regularly in their warmups. Hope this helps
good stuff! this has already helped my ankle mobility. Do you have a full body "warm up" routine for workouts? something that covers a little of everything: shoulders, spine, hips, lower limbs ... to create optimal mobility for working out/weightlifting/hard running,etc.
Really great video, thanks so much! Just what I needed
How long would it take to clear up a joint restriction? Or is it something that can only be improved in the short term directly after mobilising?
I too would like to know
Me three
Me too
its been a year, what hqppend when you tried it?
Could you do a video on tight/short adductors restricting squat depth?
I'll see what I can do - thanks for the suggestion.
Thank you. I am 53 years old and had slipped disc three months ago. Doctor said to have surgery but i discovered a therapist who trains me with squats. I do have ankle issues because of l4 l5 s1. You explain things well and thoroughly. Thank you.
Hi, great video thanks! I’m in that restricted category by about 1-1.5 inches. Quick question, I have some hip issues (possible impingement) so a really deep hip flex can irritate the front of the joint. Do you have any adaptations to your first stretch exercise to reduce this? Thanks a million !
Will the banded mobilization work towards eventually removing the pinch in the ankle? Or will the pinch always be there without prior band mobilization? I've had a pinch/restriction in my right ankle for years, and it's caused a whole mess of problems up the chain. I've done some banded mobilization before but never committed for a long period due to not having much immediate results with it.
Same here, i can reduce it with banded mobilizations etc. when warming up. But after the workout the ankle returns to its old state.
You say you havent committed to long term stretching because you dont see immediate results. That statement highlights your problem. You cant expect major changes to take place if you dont routinely do these stretches for a long period of time. You cant expect the problems to go away right away or "immediately". Make it a daily routine and over time you will notice the fruits of your labor.
@@elephantom12 This isn't stretching though. This is pushing a bone back with a band so it doesn't impinge. I never noticed any real relief once the band is removed, and assumed sticking with it long term wouldn't change that.
@@ComeToJesus Yes, this is stretching. Whether you call it mobility work or stretching you wont see a difference unless you stick to this type of routine for a period of time. That period of time depends on how immobile that area is. Trust me, It has taken me quite a while to see improvements because my ankles were very tight. Some people might see major differences in just 1 week because they weren't that immobile in that area, some people it will take months (like myself). But to say you gave up on it because you didn't see immediate results means that it isnt the routine that is the problem, it's your commitment. I'm not trying to be a dick, I've just walked the long flexibility road and am finally seeing the changes. I used to get frustrated because of how much time it takes to see the changes but they do happen. Best of luck.
Edit: I've had hip impingements that have gone away after a lot of mobility work so in my experience they do go away. The one in my right ankle feels like it's almost gone as well.
It depends on the person. Sometimes yes they can. Sometimes it will only help in the short term. I've had a few patients before with very significant limitations due to bad ankle injuries. The banded joint mobs helped in the short term but long term we still added a heel lift into their weightlifting shoes so they could move with the most efficient technique when it came to lifting.