Ankle Dorsiflexion Routine (Fix Tight Ankles)

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In this video we talk about one of the most common mobility restrictions, ankle dorsiflexion!

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INTRO - 0:19

HOW OFTEN - 1:08

EXERCISE 1 - SOFT TISSUE WORK - 1:26

1 set x 1-2 minutes per leg

EXERCISE 2 - EMMET'S CALVE STRETCHING ROUTINE - 2:06

1 set x 30-90s per position, per leg

EXERCISE 3 - DORSIFLEXION BOUNCES - 3:10

1-3 sets x 50r per leg

SUMMARY - 4:10

Music by:

Instrumental - Chuki

Intro: 2BAD - Space Cake [FSTU Release]

See you in the next video!

[robertleslie]

You use a lot as the same techniques as a lot of other people, but the simplicity and delivery of your videos are second to none. Keep up the good work mate.

[paolalopez]

I had an ankle fracture 7 months ago and my ankle mobility is not 100% there yet, but I saw immediate results in just one session thank you so much for this video!

[ilosegainwithkesha]

5 years later and your video is still saving lives! LOL I just became a Certified Personal Trainer and learned, through the course, that the reason I can't get low in my squats is not solely because of my hips flexors, it's my dorsiflexion!!! 🤯🤯 So this video was amazing. Found less pain in only one session. Will definitely continue!

[lilrambo]

I've been suffering from knee pain FOREVER, and the epiphany hit me like a lightning bolt on my morning walk that my ankles aren't working properly, did some research and came up with dorsiflexion.

Did this routine and have been incorporating it into my daily ballistic stretching routine.. and bam!
No more knee pain, and much more springiness and stability in my walking and running. Amazing.

[Blazey]

I am so stiff in my ankles, and I am only 21 years old lol. I tried the knee to wall test, and my dad at age 55+ comes almost twice the length:O

[drewfoster]

I've googled a LOT of videos on ankle dorsiflexion / squat stretches and this is by far the best. Excellent work Mr Merrick. Great explanation, exercises that make sense, excellent footage and a host who's wearing a microphone! A+ Love your work.

[velocitymg]

Hi, just wanted to say I have been trying these techniques for several days now and already feel a difference in my range of motion resulting in a lot less pain while running and although my squat still sucks, I feel like my heels are settling a bit lower every time I am in the full squat position, so thank you very much, really appreciate your advice for something that I have pretty much ignored for a long time as something I have just had to live with.

[Paronomasia]

I picked up horseback riding again recently and I found that I was having a lot of difficulty sinking down into my heels and experiencing pain and tightness when doing so. I can’t wait to try these exercises out!

[arigilos]

For the longest time I've never been able to do a squat and I wasn't sure why. I found out it's because my dorsiflexion is terrible. I literally can't bring my knee past my foot but I'm working on it now

[hhhaaarrrmmmaaannn]

I hit a wall on my ankle flexibility progression. Tried the ankle bounces and my ankles instantly felt looser. Thank you for the tips.

[carleycrossman]

im so glad i found your channel - i just spent the entirety of this video with a lacrosse ball under my calf... boy did i need it lol. Hoping to improve my mobility for surfing :) thanks!

[GinaSpeaks]

Thank you so much for this video! I sprained my ankle over a year ago and it hasn’t been the same. In fact, it led to a torn meniscus on the same leg. I’m trying to basically PT it all now.

[joelbackman]

This is the first routine that have actually helped me. Thank you very much, friend!

[fardinkarim]

thanks tom, sprained my ankle back in jan playing football hasn't been the same since. been doing these stretches and my ankle feels like its slowly improving

[LogHewer]

Excellent, mate! After 1 session, my ankles feel warm and loose. I like it.

[slowsteadysteve]

I’m trying this because of a mcl strain which I believe is a result of very tight ankle mobility thanks for your help

[Silver-vtei]

I broke my ankle and injury was pretty bad it was the same as Gordon Haywards (go on yt and type gordon hayward injury) and its been 8 months since it and my ankle is still limited!! One workout and i can already see improvement! Definitely the best workout on yt by far!

[abhishektodmal]

Thank you so much for sharing, Tom. Been working on my ankles owing to repeatedly twisting them - which isn't pleasant : ) Love your channel, and wish you all the very best! 😃💪❤️

[Tactix]

Big fan of your work Tom keep up the great work. I've been using a lot of your exercises with my clients.

[Kshep]

New year resolutions is to do a proper squat!! Can't wait to do these everyday and limber up