Simple Ankle Mobility Routine
Hey y’all! Coach Dan here!
Here’s a simple ankle mobility routine to prep you for your games, workout or even just to loosen up.
1. Release the calf muscle using a foam roller or ball by finding the most tender spot and holding for at least a minute. A ball works best by having a better precision on the tight spots.
2. Ankle CARS (Controlled Articular Rotations) are a great way to mobilize and get out all the cracks and pops in the ankle joint. Take your time pushing through every angle to get the most out of each rep (aim for 10 each side).
3. Optional, but if you want to loosen up even further, you can try the runner stretch. Line your leg up straight and lean forward into the wall. Try to aim the big toe a little inwards for the best stretch. Hold for 30s for the best stretch.
4. Heel walks and kneeling foot raises are great for activating the muscles needed to get your knee over your toes. If you have poor ankle mobility in your squat, chances are these muscles aren’t activating enough.
5. Deep squat shifts are a great integration that not only mimics your normal squat but helps increase the range of motion by forcing the knee past its normal range over then toes.
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