mobilitywod

Stiff Ankles = PROBLEMS (2/3)

 
Ankle joint capusle mobilizations

If you are lacking ankle range of motion, specifically dorsiflexion, you need to look at soft tissue mobility as well as joint capsule mobility.  A previous video we posted showed you how a few ways to address soft tissue restrictions.  Here's some techniques to get at the joint.  The last video of this series will go over turning your new range of motion gains into functional, usable gains that stick.    

Stiff Ankles = PROBLEMS (1/3)

 
How to increase ankle mobility in stiff ankles with soft tissue mobilization and active tri-planar stretching.

If your lacking ankle dorsiflexion (shin moving over your foot), your body will compensate.  Sometimes this manifests as flat feet, or externally rotating at your femur (duck walking).  This limitation also wreaks havoc on squats = less #gainz 😉

This video shows a soft tissue mobilization technique using the handle of the @mostfitworkouts #corehammer followed by an active tri-planar stretch.  If you don't have a core hammer, use your foam roller, pvc pipe, oly bar, or even a beer bottle. 

While the gastrocs/soleus complex primarily functions in the saggital plane (front to back), there are fibers that also work in the frontal and transverse plane.  Do this mobilization and stretch complex before your workout.

Note - these techniques won’t help you if your problem is primarily joint stiffness.  Follow us for that post coming up later this week.