How Do I Improve Ankle Dorsiflexion?
Stiff ankles can be a MAJOR hang up when it comes learning how to squat. Additionally, I find it to be the number one driver behind nagging lower body injuries like plantar fasciitis and Achilles tendonitis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My go-to drill for improving ankle dorsiflexion is the box ankle mobility drill I learned from @functionalrangeconditioning.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I ask my clients to do this daily (I really mean every damn day) for multiple sets and have found it to extremely useful for improving range of motion and tissue tolerance. I assure you that if you dedicate time DAILY to practice you will see big changes in how your ankles move when you squat and run.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pro Tips:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔺Be sure to maintain active tension on both sides of the joint throughout the drill. Connective tissue can’t change all by itself and requires active force to adapt.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔺Real, active mobility work can be uncomfortable! 😱 Start with moderate tension (30% 🤷🏻♂️) and increase the muscle activity as you progress. Everything is a process.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔺Pay special attention to foot position and alignment. Be sure to track the knee over the middle of the foot and maintain a solid arch throughout the drill.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔺Oh, and don’t forget to breathe. (Slow controlled breathes in the nose and out the mouth)