How to Unlock Ankle Dorsiflexion PERMANENTLY & Reduce Anterior Ankle Impingement- 4 Exercises
ฝัง
- เผยแพร่เมื่อ 2 ส.ค. 2024
- Here are 4 of some of my favorite exercises to improve dorsiflexion based on 2 specific foot presentations ill commonly see.
Now often times restrictions up the chain at the hip and knee will create a foot shape distally that doesn't allow for door selection to occur as effectively. If the femur or tibia can't internally rotate then the foot may compensate by staying supinated which will cause overactivity in the calves.
Therefore freeing up the hips can also do wonders for your squat and ankle mobility without working on the ankles directly.
If you want a comprehensive program to free up your hip rotation and improve your deep squat, I highly suggest you check out my hip mobility program at the link below ⬇️
www.gmoneymvmt.com/programs/p...
Let me know if you have any questions! - ภาพยนตร์และแอนิเมชัน
That toe elevation thing when dorsiflexing is a game changer. Never felt that strong of a stretch in my calf. Adding this to my stretching routine.
Same experience on my end as well. One of my favorites!
diggin you putting out more TH-cam stuff!
Thanks Josh! Feel like I’m better suited for long form content. Too much material to cram in 90sec reels 😅
YESSSSSS
You deserve more views/subs as you know your stuff 👏
Really appreciate that!
100% agree!
How’s this free??? Amazing value, thanks Garrett!
Trying to give away as much value as I can for free. Appreciate you watching Sid and glad it was helpful!
I tried this one time, I’m pretty sure I have neutral arches rather than overly high or flat feet. Didn’t feel any stretch in my Achilles or side ankle as described in the video. Didn’t feel any stretch in my toes when raising them to do the Dorsiflexion exercise, did feel a STRONG stretch from the single leg toes curled down lunges in my feet and the front of my shins depending on the angle.
Whole lower leg was wobbly and on fire from the last exercise. Retesting didn’t “feel” any difference in my bony block, but I was able to do a deep squat for maybe the first time ever without falling backwards.
I think that means I’m on the right track, but not sure why the other exercises didn’t feel like they were giving a stretch? I have never felt my Achilles tendon stretch in my life.
Will keep at it but would love to hear of this is normal/expected!
Thanks so much for putting this up btw, I have literally come close to depression due to trying everything and seeing absolutely no improvement whatsoever for over a year. This feels like a real improvement in one session.
Really great to hear you finally saw some improvements! There are a few other pieces id like to check to understand why you aren't feeling a stretch. Hows your tibial internal rotation? Also, something you can try is the Big Toe extension Stretch while turning your pelvis away (ER/ABD) to drag your tibia into internal rotation and track over the big toe. You might feel a stretch with this.
unbelievable good free content 🤩🤩🤩
Appreciate that man! Glad it's valuable for you
OMG, thank you, thank you, thank you!
It's almost 2 years (yeah, 2 annoying YEARS!) that i'm trying to improve my dorislfexion. I tried everything i was able to find on youtube: squatting every day with books under the heels for 30 minutes, with an assistance, with a weight, using that ankle band dorsiflexion exercise, tibialis/calf (single/both) raises, that honestly, i was thinking in these days to give up because i was sick and tired to waste my time, i reached an impasse where i was stuck since months to the same distance between my knee and the wall. I tried the first exercise (especially with my left ankle which is stiffer than my right one) and retested it and i was really close to the wall. The only other exercises that worked (temporary) was a similar exercise, basically a static calf stretch with a bent leg, but your exercise seems more effective.
Really, a coincidence! Yesterday i was thinking and realizing why my foot wasn't (and it's still not able) able to "touch" and feel the internal part of my foot and what i could do to fix it, so that's why 😁!
But a thing that i still don't understand, if that first exercise is the right one for me, why when i walk i do the opposite movement (especially with the left ankle)? I supinate, i mostly walk with my external part of the foot...or is it because supination is a consequence of a lack of pronation? i'm really confused , i hate my feet with all my heart 🥲.
But i wanted to say thank you, i will add it to my other stretches 🤗.
Really happy to hear you've started to feel benefits with these exercises! You are correct in that a supinated foot will possibly indicate inability to genuinely pronate at the foot. Often times it means you have a pelvis shifted to that side and most likely lacking hip IR on that side. I would obviously need to assess you personally to know for sure, but thats where my thoughts are at!
@@Gmoneymvmt Unfortunately i can't because i don't have money (and mostly, i live in another country 🤣).
Look, don't talk to me about hips AHAHAHAHAHAHAHAH 🤣🤣🤣 i'm a complete mess 😭. Rarely i feel my left hip pinch when i'm the asian squat position, while my right one is a constant and annoying pinch in the front of the thigh since i have started to work on my straddle pancake 😭. Maybe my main problem are my hips and not my ankles, maybe they will be fixed if i try to unlock my hips first, i'm a mystery 🤷.
@@dancingintimeunderstandable ! Luckily I have plenty of free content on hip impingement as well on here or on my IG
@@Gmoneymvmt In fact i saved some of your videos to watch them in a second moment. Thank you for your availability and kindness, much appreciated 🤗❤️.
Goated video mate.
I reckon in my life i have had both presentations. It started with over pronation aka not real pronation but a dumping in. then in avoidance of that i ended up supinating for many years and gave myself very rigid arches and a load of other problems. i eventually realised this was wrong and i'd have to learn to move from supination to pronation without losing the outside contact of the foot. with so many injuries both the peroneals as well as the stuff on the inside near the subtalar are weak. Looking forward to using these strength / stretching exercises
Some people definitely need both sides of the spectrum! Let me know how they work out for you
Great job as always ! Deserve much more views !!!
Thank you axel! Will continue trying to grow the page
Great info. Will try these out!
@@alexstone9099 thank you so much! Please let me know how they go
I love your voice.. ❤
Thanks!
epic video thanks! just started opening up my dorsifelxion yesterday so this landed right on time!
Perfect timing! Let me know if you have any questions
Quality content and great explanations. Ty brother!
Appreciate it Brendan🤝
Great video! But I have a question: you mention 2 types of foot and how common exercises don't address them effectively, but which ones of your suggested exercises are best for each type of foot?
The first two are good for the stiffer type of foot. The second two are good for the foot that dumps into pronation early. I would say all of them can potentially be used for each type of foot presentation with modifications based on the individual assessment. I definitely recommend trying them all and see which feels best for your ankles
gold thank you!
Happy to provide the gold!
Great Video and awesome work, much better than Squat University! Last year I damaged my lateral ankle Ligament in wrestling, now its loose and my Ankle is chronicially instable. Also my Peroneal tendons are sore all day. Should my training focus Peroneal Muscle Strengthening or should I focus on something different?
@@thermoplastischesaethylend1046 thanks! Tough to say without assessing you personally, but this peroneal strengthening drill could be a good place to start
So basically take the ankle dorsiflexion to the limit and put stress on it(resistance) and create strength, endurance?
For most joints, it really is as simple as that. But with the foot and ankle, there are so many moving parts, both proximally and distally that can limit dorsiflexion. In the context of this video, the aim is to manipulate the foot so we can concentrate more load at the talocrural joint during dorsiflexion