How to increase Ankle Mobility ( increase dorsiflexion)

💥Ankle mobility exercises💥

Here are 4 of my most effective ways for improving ankle dorsiflexion, I have personally used these on over 100 people and get anywhere from 1"-5" of increase after only 1 session (if they are done properly).

👉🏼 Spend time in your position of restriction! All this really means is if your having trouble in the bottom of a squat then spend more time in a squat, both in and out of the gym! What I find works best is do the mobility exercises first to restore some extra range and then spend time in that new range while loading each ankle and keeping the heal on the ground. Work up to 10min a day in a low squat position starting at 1min then gradually going up to 10 as you get more comfortable.

👉🏼 Roll out the bottom of the foot aka your plantar fascia, both the achilles and plantar facial attach to your calcaneus (heal bone) so they both play a huge roll in ankle mobility. You need to use quite a bit of pressure with this one, roll out on a lacrosse ball or barbell while actively spreading your toes looking for trigger points to work on. You will notice a huge difference in your walking gait after around 2min each side, this is also a great warm up before running,squats,sports ect..

👉🏼 Banded joint traction is a great way to create some space in your joint to allow for freer movement, raise your foot on a platform and attach a band to something stable then place it around your talus (the point where your tibia meets your foot). The resistance of the band pulling back needs to be pretty high while it's pulling down and back on the talus. Make sure you heal stays on the platform the whole time, I sometimes use a weight plate under the toes to create a slightly deeper stretch.

👉🏼 Compression band flossing is one amazing mobility/rehab tool! I have used it with clients for about 2 years now and the changes I have seen after only 1 floss are unbelievable. Years in pain almost gone with 1 treatment, instant mobility improvements after only 5min, clearing inflammation/swelling after an injury, and many more. I could write a whole story on flossing so please just google it for more info!

[fernandadesai]

Wow Adair...amazing! I did it and my right knee could touch the wall without lifting the heels (in that test you showed), left leg did not touch but it was much closer. I will add it to my daily stretching routine! Thanks a lot!

[aarontietjen]

Five minutes and she had time to change her top.

[tommy-pklk]

Just wondering how long does it take to get full mobility

[jamieliakiandra]

the front of my ankle hurts, im scared to continue incase i hurt myself

[Repwink]

What if I have screws in my foot that affects my mobility. Like its perminant

[julienrodot]

Tried it out for so lonnnngggg… never worked

[kylewojo]

Take from someone who had negative 20 dorsiflexion. It's not fun

[RichRich]

I don't see an increase in dorsiflexion with that woman

[eroshadows]

She put on shoes with elivated heels in the second one, you scam.