Banded Joint Mobilizations for Stiff Ankles

In this video, Dr. Aaron Horschig demonstrates how to correctly perform a banded joint mobilization for the ankle joint. This tool is excellent at helping decrease the pinch or block sensation felt in the front of the ankle.

Limited ankle mobility will wreak havoc on your ability to squat with good technique. It often causes compensations like a rounded back or inward collapse of the knees (called a values collapse).

Connect with SquatUniversity:
Follow on SnapChat: @aaronhorschig

[gabrielrangel]

I love this drill, basically what allowed me to squat correctly when I was starting out. I'm having to do it again because of a injury and it's still amazingly effective.

[roberttarn]

Loving these short videos. straight to the point and really useful.

[Animosity]

Thanks for this Doc, a useful backup to the ankle mobilisations in the Squat Bible to make sure I'm doing it correctly. Let's see how it takes to pass that movement checklist on BOTH sides!

[Marinated-jsoc]

I would love to see a video on ankle pain. I have avulsed the ATFL in my ankle for the second time and just worked on getting my ATFL ligaments stronger but now I feel pain on the medial upper part of ankle.

[nfqmuvb]

It’s a Gud method of self mobilization of ankle joint, resistance band promotion posterior glide & enhance dorso flexion in wt bearing position, we can do Tis exercise in half kneeling & in lungs in standing position .

[StressfullGold]

Wow! Just did this and there was a TON of “crunching” sensations (but no pain). Afterwards could finally squat with a semi decent form and less hip shift

[toneysisk]

Great video. One question: How much pressure should I apply to the knee when it's reached it's forward end of motion. Would this be no extra pressure, one pound, 5 pounds. Just trying to get a sense of how much pressure should I apply for a change nto happen. Thanks much! Toney

[Luiferhoyos]

Thanks for the video. Will this take away the pinching sensation?

[Burak-rqip]

Is medium level bands are ok for this exercise ?

[Supercars]

Nice video! How long should I be doing this? how long does it usually take to get rid of the impingement?
Keep up the good work;)

[imosdefinite]

what is the blockage exactly? I was never able to describe it but blocked sounds right!

[gronnelg]

The video says if I do this correctly it will take away the pinching sensation. Does that imply it should immediatly improve my mobility (while wearing the band)?

[ComeToJesus]

I never understood how these band distraction techniques manage to carry over to non-banded movement. If bones are colliding in my ankle (or hip), how does performing movement with something mechanically opening up the space between those bones manage to keep that space open once the band is removed?

[boohoo]

What is a resistance poundage of band for a man similar size and age?

[ToddMumpower]

What kind of strap do you use for this exercise? Where can I purchase one. Thanks.

[Ale-xidf]

What should the resistance of the band be

[aniyankuttangs]

Which type of resist kg is good for this mobility exercise ?

[Wumbology]

What type of resistance bands should I get?

[TaxCattleCorruptDeepState]

Great video thanks. But there seems to be a tendon or something in front of the talus. Seems I can only push the tendon with the band. How do you get to the talus which I assume is behind it?

[RickyMcCoy]

Thanks a ton! Where can I get a proper strength band to perform this? Suggestions?