Stiff Ankles? Try 3 Calf Stretches...
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- เผยแพร่เมื่อ 26 ก.ค. 2024
- PDF pose chart here: www.yogabody.com/ankle-mobili...
Do you have tight ankles? When you squat down, do your heels pop up? Do your arches collapse when you run or walk? If so, you probably need to work on the dorsiflexion (upward bending and contracting) of your ankles.
If you’ve tried ankle stretches with rubber bands, slant boards, and elevated boxes, but nothing really worked-or worse, it made your knees hurt-then this video is for you.
While there are no shortage of ankle stretches to try, many common approaches are flawed and risk stretching other components of the foot and ankle. Our main objective here is to stretch the gastrocnemius, soleus, and plantaris muscles in your calf to improve the flexibility in these muscles and the dorsiflexion in your ankles.
VIDEO CONTENTS
00:00 Tight ankles
01:17 Anatomy
03:41 Muscles Limiting Dorsiflexion
05:36 Why So Tight?
07:26 Problem w/ Most Stretches
09:44 Best Practice
10:38 Straight Leg Runner’s Lunge
15:01 Knee-to-Wall Lunge
19:42 Banded Warrior lunge
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If you’re suffering from ankle pain, you should see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your ankle joint is an amazing structure, offering tremendous range of motion, strength and stability, despite being bent and twisted every which way all in the course of a typical day. The fact that your ankles don’t collapse and hurt constantly their design and architecture.
The main bones involved are the tibia (shin bone), fibula, talus, and calcaneus. Your ankle is a mortise and tenon joint, like those used in carpentry, and this design is largely responsible for its resilience and dexterity. It’s a synovial hinge joint, wrapped in strong ligaments on all sides. As the ankle dorsiflexes, the talus slides backward the mortise and the tenon fits snugly into place.
The muscles that enable, or in this case limit, the dorsiflexion of your ankle are the gastrocnemius, soleus, and plantaris muscles in your calf.
WHAT ARE THE SIGNS OF STIFF ANKLES?
* Heels popping up when you squat
* Arches collapsing when you run
* Tight calves
BEST PRACTICES
Static, passive stretching delivers the best results, so you should not bob in-and-out of poses. Instead, hold each pose for two minutes. To achieve leverage on your calf muscles most effectively, your heel should be planted. If the heel lifts, the plantar fascia and Achilles will take a significant portion of the stretch, which isn’t good.
Important Note These exercises should be performed after a workout, never before. Deep stretching is aggressive and will destabilize your ankle for 2-3 hours. This is healthy and normal, but you should not do this before putting any weight demands on your joints.
3 POSES WE'LL LEARN
1) Straight Leg Runner’s Lunge
2) Knee-to-Wall Lunge
3) Banded Warrior Lunge
WANT MORE?
* Check out this article: www.yogabody.com/loosen-up-st...
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more th-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#anklemobility #anklestretch #calfstretch
Ankle mobility confuses lots of people so the video is long.
If you'd like to skip ahead
(1) Download the FREE PDF here: www.yogabody.com/ankle-mobility-youtube/
(2) check the video chapters in the description or just hover. Thanks for tuning in. Hope you find this helpful. - Lucas @ YOGABODY
Thank you for this great video Lucas! How often would you advise doing these exercises please?
You mention that the knee should trace over the foot. What should be done if someone has external tibial torsion (e.g. when the foot is pointing forward the knees point inward)?
I’ve had multiple injuries to my foot and ankle, and now my ankle is weak. There is no stability. I’m excited and hopefully that this will help.
L V8
Sir, which is your main channel?
this guy is a master of body dynamics and has a terrific way of explainning concepts; well done
Thank you Alex!
01:21 I just felt so tender hearing this. you are right. So grateful for my miraculous body.
I love your direct, clear explanations. Your videos are always great. Thank you!
Thank you!
Glad you are doing more TH-cam videos. So helpful. Thank you!
❤ Lucas’s yoga/mobility programs. I was in so much pain a few years ago I had to stop all the exercise types I loved. I then came across Gravity Yoga and I daily to practice 15 minutes a day. My pain went away thanks to this program (and another mobility program I follow). I have since bought the 21 day hip and back programs..
I could start to enjoy life again. One of my last issues was I would get calf cramps after a few minutes of running. I then came across this video from Lucas and I started to practice it 3 times a week.
I am delighted to say I am back running with no calf issues (long may it continue)..
Thanks again Lucas/YogaBody…
Absolutely right, stretching the calf muscles is the best way. I broke my right ankle, displaced fracture of syndesmosis (both malleoli), talus, navicular and as a result my dorsiflexion is compromised by at least 15°due to bone growth, plus I lost half cartilage, therefore it's a mechanical problem. Doing reconstructive surgery is an option but the results are mixed, therefore as an alternative I've been doing these type of stretches regularly for seven years and walking every day, even running, I've never had a problem in my knee or hip. I also want to preserve my ankle from early arthrosis, I find it much more effective to learn to stretch rather than working on the Achilles tendon or the joint itself. In my case working on the ankle lead to soreness due to the bone-to-bone contact, but I was able gain a little by stretching the muscles up the back of my knee. Today I only have problems when I squat, but when I walk and run I don't feel much of a difference between the two legs. I used to limp, I fixed after a year mainly through these stretches and other exercises that help with proprioception.
Glad to hear how you helped your dorsiflexion. I had ankle surgery and lost dorsiflexion as a result. So be wary of ankle surgery. I have blocking in the joint and can't run now. I can walk and cycle. I will have to spend lots of time stretching after hearing about your success.
I'm recovering from trimalleolar ankle fracture in india without good physical therapy.
This is very helpful
I am recovering from lateral malleolus fracture and looking here for therapies to heal as soon as possible. Cast removed and on medication now
From India only
Well done, pain and discomfort are a great teacher.
Your videos are so informative. You go into details that I have not seen in ANY OTHER videos on youtube. Thank God I found your videos. Please keep sharing/making the videos, you make a difference for me and I'm sure a lot of more people too.
Great content!!! Especially when u mentioned that deep stretches are for after training not before, at that point you actually got me 100% focused as I know this fact but not many people obey this rule. Thanks again.
❤ Thank you so much for making these videos in a 'follow along' format! So helpful in putting these into practice.
Omg one of your videos helped my back tremendously I’m going to follow you and do these videos consistently
U TOTALLY FREE MY ANKLES FOR THE FIRST TIME IN YEARS THANK YOUUUUUUUUUUU
Nice, keep going, Gloria!
Great video.
Brilliant and understandable description of the ankle joint and associated muscles.
Thanks for the great videos. This is specially good for those of us who have had ankle sprains.
You sir, are a mine of gold. Very helpful stuff.
I'm going to start doing this each evening for sure. Thank you!
I'm a Muay Thai kickboxer, I do yoga & strength training. I've noticed my calves being tight from all the explosive training in Muay Thai & my left knee is not happy. I hadn't realised that I wasn't stretching them out properly, now I know. Thanks again!
This is the most useful explanation and instruction . I’ve had problems squatting in CrossFit for years because of tight ankles (wearing heels to work for years!). Thank you. So useful 👍🏻
Amazing!!! Exactly what I needed!
Thank you for sharing true wisdom of the body dynamic - having been practicing yoga as a pure student for almost 20yrs-and falling away from this life giving practice these past 13mos-your shares are as invaluable as they are inspiring or me to return to the mat🦋
I'm excited to working these into my daily routine. I have always had a lot pain in my legs, and I have really poor ankle mobility. I'm hoping this can start strengthening the chain in my legs and alleviate some pain.
At last a video that is accurate and full of knowledge ! Seriously informative video. In 25 minutes there is genuinely hours and hours of book research being shared !
Really looking forward for your answer for my problem.
This as helped me tremendously. I have had back pain all summer. Was told I have tight ankles so tried this and wow, This has been a huge help with my back. Love your videos.
In my first day its really hard but i found it very helpful as days passed by ..im in my 3rd week and now feel comfortable ..thank you and ur video help a lot ..I have so many routines of yours I Ve now follow.. I've gain strength and flexible as well..
Hi! Awesome content! I am a flexibility coach for a national chain of assisted stretching studios. I have been experimenting for years with banded and braced stretching techniques and I have a theory that for me proves 100% true however I am afraid I cannot prove or even really describe EXACTLY what is going on....... I believe that your conscious nervous system (brain/sympathetic NS) has to be as far removed from the "loop" as possible. An analogy would be - How funny is a joke the second time you hear it? It's not.....right? Because the BRAIN knows what's coming! Another example would be: Have someone tickle your armpit......tickles like crazy right? Now try tickling yourself in the same place? Nothing! (unless you are kind of weird.....lol). SO..... The trick is to have an outside vector applying tension to the muscle and WOW! Deep tension sensations are created. The band is applying that "outside vector" with a force and angle that your brain does not have any idea how to prepare for. Trick or remove the conscious nervous system from the circuit and better stretching results. First stretch - simply a great stretch. Second - Having the wall touching your knee creates an "unknown". Third - Obviously the band pulling the joint in a unfamiliar way is creating a situation that the mother ship is not used to....thus the stretch reflex is comprised. So the muscle is stressed to a new position and feels the stretch more effectively. I truly believe that is why one-on-one assisted stretching works every time.
❤️ most comprehensive, yet understandable explanations ever 🙏
Thanks for your support, Vitlaus!
Thank you for your video!
Thank you for the video!👍
I love the detailed explanation, which enables me to understand inner working of the body to make stretching more effective.
We're glad the detailed explanation is beneficial for you!
- YOGABODY Team
Thank you so much; I love that I can have any problem, and I search your channel and find info & solutions. I'm training for a 100k walk/run in Sept, and find that as I increase my training above 15k walks/runs, I have back/knee trouble emerging and am going to spend the summer poking through your channel, also retaking my previous courses with you on hip & back :)
You're very welcome. We're so glad our channel can be a resource for you. Enjoy revisiting them and exploring the channel!
- YOGABODY Team
I like your clear explantion of stretching
WOW what a presentation !!!!
Thank you, Lucas
This is great stuff. Your anatomy description and grasp of physiology is on target, I would love to use this in my practice and show this to patients.
Thank you, Stephen!
Thx for video! i subscribe! Your videos are always great. Thank you!👍
Thank you!
I really appreciate the detailed anatomy and kinesiology explanations of stretches. ♥️🤎♥️🤎🙏
Interesting information! Great information methods 👍👍👍👍
Started running a few weeks back and my ankle is not happy, i will be adding this to my cool down every night and hope this makes a difference.
Let us know how you go, Will!
- YOGABODY Team
Bro this helped so much my knee stppped hurting tysm!!
I enjoy your presentation and appreciate your explanations and demonstrations, subscribed. Plus I'm 100% certain it's the ankles preventing my ability to deep squat. Almost zero knee over toe range currently. Will persist with these stretches and change my daily footwear for barefoot/flat shoes.
very interesting. Growing up I've always been told to only hold a stretch for 30 seconds and not to do it for a long time as it canc ause damage so I enjoyed this video as I have had very little success in my flexibility/ pain relief
Excellent!
Glad I signed up, your going to be a great help. Thank you 😊
Hope it helps, Charles!
Thank you so much. Easy to understand the "why" of the movements as well as the technique. I am finding these not only helpful with the postural problem, but also issues with my shoulder and neck that have affected the nerves in my arms/hands.
Thanks Dan, keep going!
I’ve been fighting an autoimmune disorder that recently surfaced in 2020. my body has/is going through serious changes in the beginning and now. lost 40lbs mostly muscle in about 3-4 months. also lost flexibility, obviously strength and coordination. I’ve been working on healing my gut and I’ve been slowly progressing the last 7-8 months. I was unable to do pretty much any exercises. my entire body is inflamed but getting better. ur breathing and stretching exercises have helped me tremendously. I’m like a baby learning to walk. I was at a high level when this started but always had some spinal/back issue that docs cld never figure out. didn’t see anything on CT or MRIs so tried to say it was mental. I’ve had tight stiff ankles, calves since in my early 20s after having major sprains . they’ve never been the same and like u said worked its way up into knees hips then my back.
So recognizable! I’m quite sure that fixing knee, hip and back issues start with feet and calves. My muscles have greatly improved with lots of exercise but still can’t walk so the source issue is somewhere else. I.e. where it all started, with feet, ankles and calves.
Thanks a lot tooo good explanation to follow you and make our ankles fit and flexible 👌🙏🏻from India
Wow. Brilliant.
Love this guy. Super helpful. Been suffering bad from planter fasciatis. Could walk in the morning. Needed shots. Dulled the pain, but these stretches have helped to fix the problem altogether
This is priceless information. Wish I knew earlier I have to play catch up. Thank you very much for your content and willingness to share it on the internets for us.
Hope it helps, Lance !
These exercises can be extremely helpful
Always love your trainings (of all types) Lucas! I look forward to a video on plantar flexion when you have time as that's my predominant issue. Thank you!
thanks for the suggestion, Terra! We'll work on it.
Thank you so much! My left ankle has not been the same since a severe sprain 9 years ago. I will do these stretches after my workouts from now onwards.
any results?
Exalent sir
Thank you for suggesting these poses. After not much improvement after 4months foot fracture injury, major pain during weight bearing. Today had a foot massage plus tried the poses earlier. And i just walked up the hall NO CRUTCHES. First time since before the break! So truly thankful 🙏🏼✨💕🎉
That's amazing! It's really all you and you're determination! Hoping you can find a routine that will lead you toward the best path of recovery!
- YOGABODY Team
Thanks!
Thanks for your support, Maria!
This is amazing work out stretching I really appreciate can feel it
Awesome! Feeling the stretch is always a good sign.
- YOGABODY Team
Superb and so well delivered with great clarity
Thank you Fenella!
@@YOGABODY.Official I think you’ve nailed it Lucia. I love the way you share what you’ve learnt. I’ve been teaching in sw london for over 30 years and your nuggets of info continue to be so valuable! My passion is the vagus nerve as I feel yours might be too. Did a podcast on it and remain fascinated by how it regulates our bodies! Happy days 🤸♂️
Great advice, currently suffering with a soleus injury just in time for London! Really informative and easy to follow 👍
Glad you found it helpful! Wishing you a speedy recovery
- YOGABODY Team
Sesamoiditis is also caused by tight ankles and it's not something anyone wants to experience. Thank you for this in-depth video!
Tanks Merveilleux
The last stretch with the band was incredibly hard. When I switched to the other side, the leg that went back was the knee that started to hurt in this pose.
Love your way of teaching Lucas. I am an American, long time in Switzerland, teaching yoga. I am considering joining your online training…also would love to come to your May workshop. May is pretty full for me so I will see, but if not then, soon. Thank for teaching in depth. I am leading a workshop on Monday and you are inspiring my planning! シ
We'd love to have you join us whenever works best for you!
- YOGABODY Team
Brilliant .after many ankle injuries and tight tight calfs..know this is going to help 😊
Glad to hear it! Wishing you a speedy recovery.
- YOGABODY Team
Hello Lucas. I love what you do! Do you have a video for plantar flexion ?
When I do the 21-Day Hip Opening Challenge exercises or Science of Stretching, I can't do the floor exercises that require straightening the feet.
Thank you!
man.. I just bumped up on this video, and your channel.
i wanna say _ Very , VERY solid !
congrats.
subbed
Thanks Duarte!
I had same issue, I did first exercise only for 2 days now I can do squat easily. Thanks ❤
That's great!
Great educational video! How many times, per week, would you recommend that these exercises be done?
oh goodness......i'm struggling with this so bad right now!!
Thank you for your very informative and helpful videos! Just a suggestion for when you are using a model for instructions. Please use a contrasting background color screen, walk, or cloth. Your skeleton was hard to see. Thank you so very much!
Looks good for adductors and hip flexors, too!
Glad you liked it!
- YOGABODY Team
I'm looking forward to seeing these stretches help my tight calves. I've struggled with plantar fasciitis that is not painful anymore. I'm struggling with the tops of my feet being painful. What advise do you have for this issue?
090923 ❤🧡💛 Thank you. An excellent infosource. I will study this several times. Cheers from Australia
❤ wow I love u lol this is gold
Great stuff! Is there a link to the plantar flexion video?
This is exactly what I was looking for. Weight lifting increased the need for more stable and mobile ankles! The pain was in my inner knee/thigh but I realize it's lower not higher issue
Glad you found our video helpful!
-YOGABODY Team
Please suggest some exercises for painful heel. My left leg heel pains a lot.
I have very bad ankle mobility, I’m trying to achieve proper horse stance and full squat, it looks like Iv been training my ankles inefficiently though, I’m going to try these stretched out and see if I can reach my goal faster
What you’ve described with ankles folding in when running is a real problem I have and I think this work will really help me out and get back to longer distances. How many times a week would you suggest doing this routine so I improve my ankle mobility and calf flexibility?
Per the banded warrior: the band should not be against the tib/fib, it should be just below it, where the talus is, since we want the band to help with talus sliding.
I wish I meet you one day to solve my hip and my locked knee
How often should you do this routine to see improvement? I’ve seen a few comments ask this but no answer to any of them 😬
I think the issue of not enough time under passive tension has also been my issue with my hamstrings. So I want to do 2 minute forward folds but wondering how many sets to do.
Isn’t it easier to do downward dog, then the two first exercises? Two legs in one go! Plus that I don’t have any empty walls in my house.
The first one works for me, but with the other two I get a pain in the front of my right ankle and I feel no stretch in my soleus, even with the banded stretch. Everything works as intended on my left side, its just the right ankle.
Hi Lucas, I have been doing passive stretching like the ones shown in the video before my workouts (medium weight lifting or intense basketball/tennis) and it seems to help my workouts by providing a feeling of release and blood flow to the areas where I'm tight which leads to a better range of motion and a more productive workout. I was surprised when you emphasized to do these types of stretches after, and not before. If this is the correct way, what are some alternatives you recommend to achieve that range of motion and looseness before the actual exercises? I've tried warm-ups for dynamic range of motion but I've found these to be too intense and it actually causes flareups and pinching rather than that good "warm" feeling. Appreciate your videos and help!
Hello Ty - dynamic stretches before, passive after. Keep going 👍
How many times per week should you do these stretches?
Should I do these exercises once a day or twice or three times a day? Daily?
Thanks x
Great video!
Any insights on feeling a kind of impingement in the front of the ankle limiting the range of motion?
Ankle impingement can have a few causes, but for a diagnosis and specific plan see a doctor or physical therapist.
- YOGABODY Team
so what types of stretching shld be done pre workouts or exercises? i need to loosen my ankles before running or jumping especially for basketball 🤷🏽♂️
Ciao, grazie for your video! What kind of shoes do we have to wear? I use a lot sneakers that are a little higher behind, because I always knew were better for our back than the flat ones. Grazie for your answer, Monica
thanks for this great video! very informative. i feel more hopeful about my ankle recovery now; high ankle sprain with minor ligament tears.
it has been 3 months and i have not regained full mobility and strength. it’s also demoralizing that i couldn’t even do a child pose without feeling sharp pain 😭
would you know what could be causing the pain when doing such a simple pose? appreciate your help here 🙏🏼
Glad you find this valuable information.
- YOGABODY Team
Thank you so much. These stretches look great! You say to do these stretches "after" exercise, but can you do them anytime you are not going to exercise after doing them? Secondly, does your "squat" workshop include ankles? While I believe my hips are somewhat tight, I think it may be my ankles that are the greater culprit. When I try to squat, I can get down, but I fall over backwards. I think I need to hit both areas. My ankles and calves are very tight, but again, I'm sure my hips play into the tightness as well. Thanks again!!
Hello Cyndie - yes if you're only going to stretch can do whenever (or at least 2-3 hours before). re: Ankles, check out my "Tight Ankles" video on this channel.
I really feel the first stretch but am having a hard time feeling the second 2 in my soleus. The middle one I could not do at all (ankle pain on back foot and quads fatiguing). The last one my quads seemed to fatigue too fast even with the support of the wall. I am anxious to find stretches so that I can start to get some relief from Achilles problems that I have had for a year. I am currently doing your your awesome hip opening challenge and am enrolled in, but have not done, your happy back and gravity yoga programs. I also have a yoga trapeze. Any suggestions?
P.s I love your explanations and science / research based approach along with time / care / attention you give to answering question. 🥰
Just start more gently and work from where you are... keep going!
Do you need to do a warm up before doing these stretches?
Hi Lucas. When I do the ankle stretch using the band my knees 'creak' quite loudly. What do you think this could be?
Can you send link for rubber exercise band thanks
I have plantar fasciitis from a broken fibula
This video is just perfect! Thank you very much!!
As you emphasised it is better to stretch after exercising, but what do you think about doing seated calf raise (weighted) with slow negative and pause in stretch position (some seconds) right before the squat work out? Is it effective or just a placebo-like effect?
And do you suggest to do this type of stretching long-life or it becomes less useful when the desired ankle mobility is reached?
So glad you liked the video! Seated calf raises with slow negatives can be a great warm-up before squats. They might become less effective over time as your mobility improves, but they can still be a helpful part of your routine to maintain your progress.
- YOGABODY Team
You've mentioned the link between ACL injury and tight ankles. Could I have gotten a tight ankle after the ACL injury? And that's actually the point that is limiting my flexibility? Thanks a lot!🙂
Totally possible yes…