INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!)
ฝัง
- เผยแพร่เมื่อ 16 พ.ค. 2024
- Ankle Dorsiflexion range of motion is one of the most neglected - but important - ranges to work. If you have a history of ankle sprains, overpronation or flat feet, chances are your ankle dorsiflexion needs to improve.
But conventional static stretching will not give you the results you're after and could even increase your risk of achilles tendon issues or calf muscle strains.
In this presentation, you'll learn exactly why dorsiflexion ROM is so important, how it contributes to both performance issues with squatting and sprinting, as well as injuries like achilles tendinopathy, ACL tears, ankle sprains, hamstring tears, patellar tendonitis / PFPS and more.
You'll also discover my powerful 4 exercise routine called the Ankle Dorsiflexion RSR, which stands for 'Range Specific Routine', that will increase your dorsiflexion ROM in as little as 2-4 weeks when you do it 2-3 times a week (it only takes about 15 minutes to do).
ANKLE DORSIFLEXION RSR
00:00 - Intro and Routine Details
04:44 - 3 Indicators You Need More Dorsiflexion
05:13 - Test Your Dorsiflexion ROM
06:46 - Exercise #1: Active Self-Myofascial Release Technique
08:28 - Exercise #2: Banded Dorsiflexion Mobilization
09:46 - Exercise #3: Ankle Dorsiflexion Level II ERE
11:56 - Exercise #4: 1-Leg Anterior Reach
RESOURCES
ROM Coach app (free!): www.precisionmovement.coach/r... - get the Ankle Dorsiflexion RSR routine inside, schedule your workouts and go! Built-in progression and high quality exercise videos to help you get the job done.
Pronated Feet and How to Fix 3 Different Causes of OVERPRONATION video: • Pronated Feet and How ...
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
I have been doing from 2 months..and improved lot in running form..my right feet is much stronger than earlier and it's also helps to stability...😍
Awesome!
do you do it every day?
Literally have the same problem and I’m a sprinter for track this season glad to know at least someone with the same problem found a solution
@@rador2391 sprinter here having the same problem like you.By the way r u having issues of dorsiflexion which is reducing the force production while sprinting?
@@subhamsarkar115 I was having problem in walking (used to walk lifting heel) and now after around 40 days I can squat with mid depth
I am so excited to try this, 15 + years of ankle impingement, finally taking it on myself to work through it!
Glad that you found it!
How's it going
@@monkeyhater4203 Definitely some pain as I begin to open more joints up .. but the exercises are amazing!
@@starseedawakeningco update?
@@kromzey3433 personally it's been a bigger issue -- more ROM is causing pain. Still a bit advocate i the exercises though !!
This video is extremely organized and clearly communicated. Thank you for sharing this information! I am a dancer who cannot bend as low in my squats as most other dancers and it really hinders my movement. I look forward to trying these exercises out! Thank you!
Thanks for your kind words and good luck!
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Did this program help you?
Yes girl i know how frustrating that is, i used to dance in school and had the same problem, along with extremely tight hamstrings wich i know u know how freaking terrible that can be XD glad you are taking care of it!
Did it help? I've been trying all kinds of exercises to get ankle mobility and most barely have helped
heeey. i am a dancer too. i totally get you
Love the quality and content. Especially love the time stamps with hyperlinks for the different exercises! Great job!
Thanks so much!
I love how you start with a revieuw of some scientific articles. Thanks again for your effort and clear explanations 🙏
Thanks for the feedback and we are glad that you liked it!
Much, much love for this channel. As a 26 year old relearning how to skate, I can't stress enough how valuable content like this is. Thank you!
Welcome aboard!
Your videos just keep getting better! I need all those little details that aren't in some of the earlier videos :)! Thank you Eric!!
You are so welcome and thanks for the feedback!
Insanely helpful video and relevant for skateboarding as well. I also love how your exercises are backed up with actual published articles!
Glad you liked it!
Didn’t realize how bad I had this problem but this is a super helpful video and the exercises feel great. Thank you for the great video!
You are so welcome!
Why has it taken me SO LONG to find you !!!
Amazing videos I can't stop watching. These are all the issues I have. I struggle with squat depth as my ankle dorsiflexion is poor. I also run alot and get shin splints from time to time. I've also torn my ACL last year & I think the tight ankles played apart.
THANKYOU MAN !
You are welcome :)
Coach E, this video is a master class!! I’ve been following you for a while and this new version of your videos are really superior!! Congrats 🎉
Thanks!
this kind of specific videos are the best!
Glad you think so!
Great video! I’m going to work on all of these! Thank you 😊
You are welcome and keep us posted on your progress :)
Well done Eric. Your videos are well-thought out, broken down into time stamps & tightly edited, packed with foundational & innovative tips. You demonstrate respect for your clients’ time by eliminating the type of unprepared rambling that infect so many other training videos.
Thanks for following along and for your kind words :)
I love how you back up your methods with scientific articles!
Thanks!
Currently I'm recovering from a grade 3 ankle sprain. I was doing this routine for about 2 weeks and it's awesome. Helped me a lot. Thank you!
That's great to read!
Can you suggest me what major steps are you taking for ankle heal?
@pitaZo
@@surajgurung5549 one step is to follow the routine in this video :)
- Coach Joshua, Team PM
@Precision Movement Sir I have sprained my ankle for more than 2months. And I am not getting positive result about improving. So Please can I personally contact you or would you please suggest me few tips?
@@surajgurung5549 check out this article and email us at hey@pmcoach.pro if you have any more questions :)
www.precisionmovement.coach/how-to-treat-a-sprained-ankle/
- Coach Joshua, Team PM
Incredibly helpful, great stuff here.
We really appreciate that!
Thank you for very helpful instructions and demonstrations. I walk barefoot 30 minutes a day on my home treadmill, then use 2 different size balls to roll along the 3 arches of my foot as well as picking small ball up with toes. Your video has given me additional exercises to try.
Thanks for following along!
I just tried it and I feel better already. You hit spots I've never known I had. I'll keep it up and thanks for passing this along to us. It connects my joints to the muscles in no time thanks again.
Nice!
Almost instant difference. Bless you sir! Thank you!
Amazing! You are welcome :)
I'm about a year late, but I'm a young baseball player. I play catcher, so my ankles need that mobility to move. I'm really excited to try this and see how it works, thank you for the tips. My ankles can barely move and so I'm really excited to try these, my knees thank you!
Keep us posted on your progress!
DAMN. coach E you are the TRUTH. my ankles have been feeling tight etc. and the typical "ankle rotations etc" wasnt really working. i just utilized your wall technique for only one cycle and BAM. ankles are LOOSE. also utilized the last exercise with the "sliding leg" and it worked too.
you are a BOSS.
a few years ago, one of your exercises released a hip impingement i had as well. please keep it UP
That's awesome to read and keep up the great work!
which exercise helped u with the hip impingement? im dealing with that right now when i squat
@@ryanmulcaire3311 cant remember the name of the exercise exactly but basically its this: stand up straight with your feet pointing out in front of you. now pivot or rotate your whole body on the left leg whille keeping the left foot forward and in place. and then do the same and rotate AWAY from the leg. do each motion 3 times per leg for a count of 2-3 secs. when i did this i literally felt the left muscles twitch and pop and release. havent had an issue since.
@@colossusofrhodes1282 are both feet on the ground at the same time?
@@camscoggs good question. no. the foot that is "...forward and IN PLACE..." stays on the ground FULLY. the other leg that "pushes" is on the toes...
hope that helps.
Incredible stuff!! You have mada video of all the key & crucial points that I have sourced for during my injury & recovery phase
Thanks for following along!
This is EXACTLY what I was looking for and it was executed perfectly. Thanks!
Happy to help!
I have a stiffer left ankle and so squat is out of question.
I tried these 2 of the exercises you taught and they work great it was immediate result on my left ankle flexing it felt better like a relief feel.
Thank you 😊
Awesome!
I came across this video a day ago. Love how in depth it is,. I’m a soccer who’s been working my way back to full fitness after I’ve had to do a Achilles rupture repair surgery a year ago.
All this information is very valuable to me, because this is literally the stage I’m at where range of motion is lacking in the ankle I had surgery on. If I can just get that range back I’ll be at 100% or more, I’ll be doing these exercises everyday for the next 4 weeks.
Thank you
Glad that you appreciate it! Keep us posted on your progress :) - Coach Joshua, Team PM
How’s it going my g ? I myself had a fractured right ankle back in middle school then my followed my left 2x the year after haven’t grown since a inch lol some part of me has always regretted not taking my Heath serious but I think I’m at my breaking point with my body where if I don’t do anything to help starting right now ima get althritestist
@@sebastiangarcia2394 try out the exercises and let us know how it goes :) - Coach Joshua, Team PM
Indicator you need to work on ankle dorsiflexion:
1. Check
2. Check
3. Check
Does the test... absolutely impossible to touch the wall. Well well well here we go :D
Let's try to progress until I pass the test with full hand spacing to the wall (about 10cm):
Day1: Left 4cm ; Right 0cm
Day2: Left 5cm ; Right 3cm (probably bad measurement on Day1)
Day3: Left 6cm ; Right 3.5cm
Day4: Left 7cm ; Right 5cm (what the hell is this progress)
Day5: Left 7.5cm ; Right 5cm
Day9: Left 8.5cm ; Right 6cm
Day10: Left 8cm ; Right 6cm
Day11: Left 8cm ; Right 6cm ... stuck!
Day14: Left 10cm; Right 8cm
Day17: Left 9.5cm; Right 8.5cm (27/06/22)
Keep us posted on your progress :)
Awesome, Keep posting!
@@viniiiixdso good, right?
결과가 어때요?
I appreciate your different techniques and your support for people trying get better or improving performance. You have made a substantially positive difference in my life. Thank you for sharing your knowledge, you are helping make lives better. Respect.
Hi!
Thank you so much for commenting. We greatly appreciate you sharing your thoughts.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
For my test I had my toe against the wall and my knee was still two inches from the wall. I’m going to run this plan and see what happens after four weeks. Your video was really good. I actually felt the ankle stretch
Keep us posted on your progress!
How did it go?
@@Mike-eg3wo It was working but then I got involved in other things and haven't been keeping up with the program.
Thank you for this video! I never understood why I was prone to ankle issues and always had a hard time skating without knowing why, my Mom and I have always had relaxed “pointing” toes and bunions, never knew that it could all connect up to weak ankles!
You're welcome :)
thanks for the video. For me i was already doing the first few exercises. But that last one really has helped me and hit it home and helped me build strength and mobility in my freed up new ranges of motion after the mobilizing stuff
I've been struggling with hip tightness that has worsened as I've gone past 30yo and it causes some terrible flare ups from time to time. A lot of it comes from and old ankle injury and this routine is a really practical one to keep things in check. I don't have good options of physical therapy where I live , this was great! Thanks a lot
You are welcome and consider starting this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
You are the man, thanks for all the great content eric . The REAL DEAL 👍 this is the type of stuff we were missing In ROM coach for a comprehensive routines
We really appreciate that feedback @Carlos Vega!
The exercises in the video are in the ROM Coach app. The routine is called Ankle Dorsiflexion RSR and it's one of the first routines that appeared in the app.
Is there something other than the exercises in this video that you feel is missing in the app?
- Coach Joshua, Team PM
Sprained my left ankle pretty bad while figure skating- physio only helped to get my ankle back to normal(daily walking etc) but nothing with stiffness when bending. Hope this can help my left ankle to return normal! Looking forward to it :)
Thanks for trying it out!
Also, take a look at this:
www.precisionmovement.coach/how-to-treat-a-sprained-ankle/
- Coach Joshua, Team PM
this is by far the most helpful video I've found on improving dorsiflexion, thank you for your clear explanations :)
You are welcome and thanks for following along :)
Brilliant! Your approach helped my sore Achilles Tendon far more than all the typically prescribed advice. And you back up with peer reviewed research. And love how you “chapter’rd” this video for easy navigation. Great stuff! Thanks!
Thanks for following along!
Achilles Tendon sounds familiar. I also am operated with the same. I’ve got muscular dystrophy. You’re diagnosed with the same condition?
Hey Eric! Great video! Truly much more down to the point and informative than the others out there. I just did all of the exercises, yet there was hardly any improvement when I measured with the ruler. I had many ankle sprains throughout the years, and while my right knee passes the toes just a tiny a bit, my left knee even isn't capable of doing that bit.
Any suggestions for such a case?
Thanks!!
Thanks for trying out the exercises and keep working on them.
You won't begin to notice improvements until after about 4 weeks of consistent practice.
2-3 times per week should be sufficient to elicit an adaptation response :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Good to know! Thanks for the clarification!
Things that come easy don’t last. Things that last don’t come easy. - Coach E
@@PrecisionMovementCoach And I strongly recommend putting wet heat on your joints if your legs where your shin splints are are not flexible. And definitely working on any tight muscles or tissues along your shin splints. I really like all of your exercises with the ankle! The really focus on that area and I can see after time it would make it stronger. Right now my big toe is right up to the wall when I bend my knee and hopefully with your exercises I'll be able to get my foot further away from the wall! Thank you for your inspiration!
@@sugarfalls1 you are welcome!
This is really well done - and thank you for this contribution to my routine- going to try this, starting by measuring my active and passive end range. Is dorsiflexion mechanically different or the same when the knee is straight (eg long stride vs deep squat)?
You are welcome and thanks.
Ankle dorsiflexion is limited by gastrocs activity. If the knee is flexed to a sufficient degree then the effect of gastrocs on dorsiflexion is minimized :)
- Coach Joshua, Team PM
just what I was looking for... greatly appreciated!
Glad I could help!
I've gone thru 4 podiatrists looking for advice on my frequent ankle rolling injuries. Their advice is surgery or very expensive corrective shoes. ($1000s). I tried your test for ankle dorsiflexion and was shocked that I failed on my injury prone foot. Couldn't even come close. (while the other healthy ankle flexed beyond the wall). Tried the first exercise and the tendons of the weak ankle felt on fire from the massage. Sitting here typing and my lower leg feel so good right now. I'm grateful to find yet another YT guru who has the answers. Thanks for putting up this vid.
Happy to help!
Hey Eric! Excited to implement this into my routine as I really struggle with ankle dorsi flexion. Can you please clarify the ankle eversion and inversion, I didn’t quite understand how it’s performed - are you still pushing your foot against the wall while trying to push the foot into eversion/inversion? Thanks 🙏🏽
Glad that you are excited!
There is no need to press the foot into the wall during eversion and inversion :)
- Coach Joshua, Team PM
I suffered epiphysiolysis of the hip (left hip) some 12 years ago. My hip, knee, and ankle mobility have improved quite a lot during that time. However, I still need to do ankle and hip mobility exercises. My squat is not terrible, I can almost squat all the way down, but I can't hold the position for much time.
Also, my left hip won't allow me to get into the position at 7:32.
It's awesome to read about your progress. These exercises will definitely help you to maintain your ankle mobility.
Check out this mini-program for ideas on how to best promote and maintain your hip mobility: www.precisionmovement.coach/opt-5dhmc/
- Coach Joshua, Team PM
I was on hospitalized for 11 days, on bedrest. My once strong legs turned to flab even with bed leg exercises but non-weight bearing is destructive. I needed assistance after that in rehab for a week to get back to walking again. My legs were weak and my balance off. I am home now and moving much better but my right foot is having decreased dorsiflexion so I am glad I found your channel after researching exercises to help strengthen the ankle. I love the studies you include as well. I will do these exercises and hope I see improvement! Thank you for the information!
You are welcome and keep us posted on your progress!
Such a comprehensive video! I realized my squat form was crappy over a year ago, and so I focused on mobility. About 3 months ago did I acknowledge my limited ankle mobility, and hadn't found a condensed, comprehensive source to fix it. I'll give this a go!
Thanks for trying it out!
i’m in the same situation, how is it going for you now?
How’s it going?
I’m 7 months out from a bimalleolar equivalent fracture and this is exactly what I need to work on. Thanks!
Best of luck!
@@PrecisionMovementCoach Thank you!
Update my friend. I’m 2 days lol.
@@katcuzzi yo how is it?
jj watt shoes, prob the best workout shoes every made
yeah they're pretty dope
I think Coach E's video's are pretty much the best thing on the Internet. I had two unfixable injuries (i.e., years in pain, multiple doctors, rehabs, etc.). One left me in chronic pain and the other didn't let me use my left shoulder. Both are fixed now. This guy's a saint.
So happy to read those comments :)
Well am I glad I found this video, ankle mobility is something I think has been letting me down since starting to run coming back sometimes with pain just above the inside of my ankle, going to start working on these through this holiday period while mixing in with running and see how it goes.
Thank you for making everything super clear as well and to the point that is definitely appreciated! Someone had linked this video in with performing Pistol Squats so thank you to them as well, you've got a subscriber :)
You are so welcome and thanks for the sub!
We really appreciate you stopping by :)
- Coach Joshua, Team PM
Hey Eric, wow I did this for the first time and I saw automatic relief in my dorsiflexion. I have an extremely tight right ankle due to chronic ankle sprains playing basketball growing up, I also have ankle pronation and hip problems messing with my kinetic chain. I'm interested in buying your lower limb control to resolve my ankle, feet and knee issues. However, I also have hip issues regarding hip impingement, lower back pain and anterior pelvic tilt. So, I was wondering if your hip control program also covers anterior pelvic tilt?
It's great to read that the exercises helped you out. Lower Limb Control can definitely help you make more progress. Spine Control is a better place to start to address your APT than Hip Control. Let us know if you have any more questions :) - Coach Joshua, Team PM
@@PrecisionMovementCoach Sounds good, thanks for your reply! However, I'm looking to purchase all 3 because I have muscle imbalances on the right side of my body. Would it be ideal to follow all 3 programs at the same time?
@@EasyWeezyy we recommend that people follow no more than two programs at a time to make sure that the body adapts properly. - Coach Joshua, Team PM
Excellent video. I liked the presentation and the timestamped segments makes it really nice to revisit. I am just opening my eyes to my ankle mobility (or lack there of) and this has been a nice video to add to my ankle work. Thanks!
You're welcome!
I did the first one only once and there’s a pop sound which very much eased the stiffness from an ankle sprain. I recovered a month ago but lot of stiffness is there. It helped a lot thank you😊
You are welcome!
I am really happy I found you, I am here with a post op ankle, the dorsiflexion has been a problem since my injury, and it has limited my skateboarding abilities, that said none of the therapists I have been to taught me this exercises
Glad you found us! Keep us posted on your progress :)
You always have some very different exercises for us. Thanks for these.
Much appreciated!
Great video, lots of information; & i appreciate all of the research, you included.
Thanks!
Very thorough! Thank you for your expertise!
My pleasure!
Thank you so much for making this video. Would have saved my right leg 4 bad sprains, an expensive ACL surgery and chronic ankle pain from overpronation. Subscribed
Thanks for the sub!
These exercises are helping me after 3 foot surgeries for fracture especially with going down the stairs. Thanks
Awesome! You are welcome :)
Coach E, you are a Don👊 I haven't even done them yet but I know they are going to sort my ankles out. Thank you so much
Thanks and let us know how it goes! - Coach Joshua, Team PM
Just done my first set and I can feel how the excerises are trying to correct my arches, ankles and calves. I seem to have get a pinching in my left ankle which inhibits the movement when I do the final exceries, any tips?
When I got up this morning I could walk normally with out my achilles tendon aching and stiff for the first time in 3 months! Seriously, after 1 session of the exercises.
I took up daily 15 min skipping no problem, then started playing football once a week and that did my achilles tendon in.
So I stopped skipping and kept playing, then did various other stretches, then kinesio taped it (which allowed me to play normally but boy did I pay for it the next day).
A sauna brought the symptoms back down to my normal range of pain, which was where I was at till this morning.
I cannot thank you enough for your enabling me to walk normally and pain free, and hopefully play football pain fee (I will find out on Friday😀) and skip again in the near future 😁
@@teezizzle Make sure to check out the Strong Feet routines in the ROM Coach app to help you out with this: www.precisionmovement.coach/rom-yt
Keep us posted on your progress and keep up the good work!
- Coach Joshua, Team PM
Great video, I like your style of combining thought-through exercises with academic research. For the geekier amongst us, that approach should win every time.
Cheers,
Mike
Glad that you like it :)
Great video. Straight to the point and very concise. Thanks!
Glad that you think so!
This was so helpful!! Especially the test and questions to determine if you need to work on this. My squat rom is terrible and I knew it was from my ankles, sprained my ankles a ton as a kid and am also now experiencing knee pain and arthritis. I am starting this today and will work on it diligently!
Thank you for making an easy to understand and well thought of video!
Hi and thanks for watching.
It's great that you found this content and we know that you are going to progress your ROM with time and practice.
Please try these exercises 2 - 3 times weekly for 4 weeks and get back to us with a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
Wow! Great stuff. Definitely a lot I can work on and improve. Thanks for this!
You bet!
Thanks! Appreciate the studies you cite ☺️
Thank you!
Excellent video! Thank you so much for sharing your knowledge.
You're welcome and thanks for watching :)
thank you so much for this. my pt said this was very informative even for him when I showed him this video. the exercises I've been doing are similar to this but also hamstring stretches as well.
You are welcome!
Ruptured Achilles 10 months ago and I can’t do the wall tests for my injured leg. I got my strength back but this is what’s holding me back physically and mentally. Going to try to be intentional about doing this!!
You got this!
Glad to see your solution, it gives me hope, thanks a lot.
There is definitely hope for you :)
Thanks for the video bro I have been getting injuries such as ankle sprains and achillies sprain so I hope this helps 💯
You are welcome and keep us posted on your progress :)
- Coach Joshua, Team PM
You are very knowledgable and have done your research!
I appreciate that!
This is an incredible routine for relieving/rehabing Anterior Impingement. Can't wait to get back to skateboarding again. Thanks!!
You are welcome and thanks for trying it out :)
Man, I love your videos and had no idea you were a fellow hockey player. I'm sure this is going to improve my skating. Thanks!
Happy to help - and remember to keep your head up and stick down ;-) - Coach E
Beautiful! Thanks Coach E!
Glad you liked it!
This is a brilliant vid!
Thanks!
Love the info. Will be incorporating this in my daily morning routine or after a workout.
Let us know how it goes :)
I learned a lot! thank you sir
Glad it was helpful!
Excellent. Very helpful. Thanks. God bless.
You are welcome!
Bro thank you so much from the bottom of my heart
You are welcome :)
What an awesome video..... awesome knowledge... awesome technique. 👏Simply great.👍
Thank you so much 😀
Thanks for your exercises
My pleasure!
It helped a lot. Excellent. Thank you.
Great to hear!
Thank you,this is so much better than what the PT people had to offer! I am recovering from a successfully performed ankle replacement and the tendons are taking the longest. I had a setback (achilles flare up) and as soon as I got that under control, my perineal tendon got strained! Now I have more toolsto fix my foot. Thank you!
You're so welcome!
Thanks for taking the time to watch the video and comment.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks Eric.😀
It's my pleasure!
Very well explained. Thanks for sharing
You are welcome...thanks for watching :)
incredibly informative!! thanks so much!!!
Glad that you think so :)
Rey informative. Thank you .
You're welcome :)
This is awesome, downloaded the app. Thank you!
:)
Wow, what professional content! I've always had this issue with flexibility, but never knew what it was called. Although I've been muscular and fit since high school, I've also remained over 200lb and running was always a challenge. I easily get shin splints regardless of technique and my feet would often go numb after a while. I've even experienced the lack of ROM pain when driving a manual car for long distances. Also have had pronation issues leading to rolling my ankle in martial arts and sports. Hope these exercises help, I think focusing on this area will help me a lot. Thank you!
You are welcome and thanks for following along :)
What a beautifully presented and informative video. Head and shoulders (and, well, ankles) above other TH-camrs here!
Wow, thank you!
Thank you. I have a dorsiflexion problem since years while also it being slighty assymetric ranges in either of my feet. I'll give this very much a go
You are welcome and thanks for trying it out :)
I fractured my ankle in two spots and had to have surgery. I'm 2 months out and dorsiflexion is my greatest enemy.
Thanks so much for the great video! Extremely helpful
You're welcome!
Been doing these for rehab on my eversion/inversion sprain. Yea, I managed to do both. It. Works.
Nice!
thanks for uploading
You are welcome!
I'm an avid gym goer and have always avoided squats as I've never been able to keep my heels fully on the ground while getting depth. Gonna start trying these and keep updating.
Keep us posted on your progress!
Remember that it is ok to elevate your heels 1 - 2 inches when squatting to accommodate your ankle mobility.
- Coach Joshua, Team PM
3 1/2" on the left and 4" on the right with the wall test. I sprain my ankles a lot just walking around and I have bad hip problems. I cannot squat to save my life! Just tried your program and my ankles feel a lot less tight already! Immediate results.
That's great to read...keep up the good work :)
Great video! I have overpronation and was looking for a video to help improve my ankle doriflexion mobility. Found it!
Perfect!
Thanks Coach E👍👍
Any time!
I'm female, 54. Both knees replaced. I wondered when they told me, in pt, to do lunges they didn't tell me that my ankles had to be strong and flexible. That's why I snapped up this video. Thanks!
Thanks for sharing!
Thank you for this video..
You are welcome!
Awesome stuff, thank you.
You are welcome!
I tore my achillies tendon playing rugby. After the operation and rehab, I took up running and ran into knee pain. These exercises got rid of the pain, my dorsiflexion was terrible on both of my legs. I guess that's why my achillies snapped in the 1st place. Thank you so much for the info.
Yup, a lack of dorsiflexion will result in excess stress on the achilles/calf. You are a living example!