How To Improve Your Ankle Mobility (Stretches & Exercises)

Are you looking to increase your ankle mobility for squatting or other movements? Check out this video to learn everything you need to know about improving your ankle dorsiflexion range of motion!

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0:00 Intro
0:11 What Is Dorsiflexion?
0:36 How Do You Assess Your Range Of Motion?
1:59 How Much Do You Need?
3:49 Exercises
8:51 Programming
10:53 Reassessment
11:44 Heel Lifts
12:53 Summary

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[Simon-plzi]

improving ankle mobility takes a long time, you have to be patient and do it daily if you have restricted ankle mobility.

[spacecadet_]

the only thing thats gatekeeping my leg day to be fun

[jamiegx]

i eventually gave myself achilles tendinopathy trying to stretch the hell out of my ankles like this. maybe i was just weak idk, but now i have an emphasis on strength first for any mobility goals.

[ebbaa]

I’m only 24 but I’ve always had issues with my ankle mobility. Recently I’ve been trying to work out but I cant even perform a squat without needing to raise my heels. I tried the test to measure between my knee and the wall- I had to have my toes directly up against the wall and even then my heel was lifting… I’m worried I have no chances to increase my mobility because I must have some kind of short calf muscle issues or something.

[mewycemwe]

This is such a good chanel! Thank you so much for the amazing quality content

[wesmarshall]

Some really good options for one of my adolescent ankle / calf patients. Thanks.

[佳輝黃]

Good exercises and instructions, thanks.

[Jay-vrit]

i broke my fib and im 8 months post operation, my flexion isnt nearly as good as my other foot but as you said, extra flexion might not be necessary. I can run 5km races now and rock climb again but im still short quite a bit of flexion. point being keep working hard and youll get better

[leroiscorpion]

Extremely useful and professional video

[vilasdhuri]

Thankful for giving me the knowledge about ankle with scientifically proven

[robinsierra]

Hi, I am writing you here because I have a question about the patella instructions and it’s a year old, so I thought you might find my question here rather than there. My question is that you have examples of three levels, but in the box, where you list what to do, how many reps, etc. there are only two sessions listed even though in the instructions, there is a third level. Can you please explain this to me? Thanks

[alakazoom]

do you have anything about front of ankle pain? i literally cant stretch with bone on bone feeling....

[xyslayerfly]

did the ankle mobility test... i couldnt even do zero inches lol.

[joesr]

Heres the weird thing though, when my feet is elevated, eg. on a chair or bench(4:25)or low half kneeling, my mobility is great, I can bend all the way down. However, when my feet is on the ground (eg. split squat is 0:42), I can barely reach 10 degrees of bend, when is that so?

[bpati-le]

Wow dude I can feel the benefits already, thanks

[lartdelavivre]

60 seconds is NOT enough we are talking about join here. I had a very flexible dorsiflexion up until I injured my ankles and dancing on high heels 3-6 hours per day for 10 years. I could only move leas then 1" of staggered stance even thought I have a very strong calf strength and muscles. After 3 years of religiously practice staggered stance, I gained 2 more inches. Now I do step up with bend and weight hold for "2 minutes" per day per ankle and standing slant board and within a 6 month period I gained 2". Now I have another 3" to go to achieve 8" without force from the wall to my second toe so I can do pistol square and Olympic squat with my back straight.

[cwjb]

Thank you for the video. What is the brand of cable column that is featured?

[gakiger]

Anyone know what type of cable attachment that is at 7:40 ?

[bobbydenezza]

Can you please do a pec strain rehab video?

[FelipeSantos-rycd]

If i use a heel lift, and gradualy reduce the size of he, this could work?