Therapy Thursday: Improving Ankle Mobility

Let’s talk about ankle mobility!

Are your ankles holding you back from performing a deep squat, or even parallel squat?

The issue may lie in your ability to dorsiflex your ankle. Dorsiflexion of the ankle simply means the ability of your ankle to bring your toes upwards towards your knee. The opposite of this motion would be ankle plantarflexion, which simply means the ability of your ankle to point your toes downwards, away from your knee. See Pic. 1. for a visual representation.

Image result for ankle dorsiflexion and plantar flexion

Pic. 1. Visual representation of ankle dorsiflexion/plantarflexion

In the video below, Alan shows you a simple mobility exercise you can do to increase your ankle mobility.

Key points: 

  1. Wrap a superband around a stable object
  2. Wrap superband around your left ankle
  3. Take a few steps forward until you feel some resistance in the band.
  4. Bend down through your hips and crawl forward slightly with your hands. Make sure your spine stays long as you are doing this.
  5. Hold position for 10-15 seconds.
  6. Repeat on the other ankle.

If you found this helpful, checkout our other blog posts here; and stay tuned every Thursday for tips on rehabilitating your injury/pain and improving your sport performance.