13 Ways to Restore Your Ankle Mobility (Dorsiflexion)

[@mr_4ndy]

Your initial video on ankle impingement gave me hope for fixing my blocked dorsiflexion that I was living with for 3+ years after a nasty injury (torn my extensor digitorum brevis). Eventually it turned out to be the fibula as well that did not allow my knee go beyond my toes. So moving it (fibular head forward and/or lateral malleolus backward) in a deep squat position was a game changer. Now 8 months later I achieved 90% of my healthy ankle dorsiflexion and it changed my life. I still have bunch of leg muscle imbalances, but that's on its own way towards the improvement that I see every day. Thank you for that my dear wellness nerd😊 I actually expected you to have a better dorsiflexion, but maybe that's because I used to rest in deep squat position my whole life. What I noticed is that you have quite high arches and that was also the problem with my stiff foot. It couldn't pronate and therefore was limiting my dorsi. The more I stretched the foot the more it could pronate and the more dorsiflexion I was unlocking. Maybe that can help you my friend as I noticed your arch doesn't really change when squatting

[@YourWellnessNerd]

Appreciate the feedback mate! Glad you’re getting through your ankle restrictions! For me, I’d worn a combo of thongs and thick heeled work shoes/sports shoes for decades before I realised my ankle range was poor. It’s my biggest issue and something I’m keen to solve for myself! Hope you’re still on track!

[@charmir1]

Fantastic information. I will definitely try these exercises. Thank you so much for sharing.

[@YourWellnessNerd]

Good luck, hope they help!

[@Gengh13]

It took me a while to get used to barefoot shoes, I had to work on ankle mobility and my Achilles felt short the first weeks after a lifetime of elevated heels of normal shoes.

[@lorraineclement7279]

My right ankle is fused, can I still try doing these exercises?

[@YourWellnessNerd]

It really depends Lorraine, I can’t be specific without seeing you, but depending on what part of the foot/ankle is fused would obviously rule out any joint or capsular exercises, but there might be some soft-tissue restrictions that could use some maintenance or rehab over the top.

[@YourWellnessNerd]

Which one of these had the biggest impact? Hope they help!

[@12packets]

❤ Love this! Had ankle fracture few years back, ankle sprain with the other recently. Knee pain ever since. Knee seems to have took the brunt for the stiff ankles??? Just got results back from a recent MRI as physio thought I had a meniscal tear, turns out even worse… severe lateral compartment osteoarthritis, lateral meniscus extruded, lateral joint line osteophyte, osteochondral lesion in the lateral femoral trochlea at the patellofemoral joint! I’m only 50 and absolutely gutted… I love running and walking so very much, keeps me sane… love being outdoors… absolutely floored me knowing I need a full knee replacement (frightened totally of knee surgery) and yet too young to have one. Ended up crying when I went for a walk today… just thought I was damaging my knee all the time with my dodgy biomechanics/gait. Ankles have a lot to answer for! Sooooo wished I’d done exercises like these when id injured my ankles, might not have had such a poorly knee now. 😢 Thank you Grant. SUPER channel. ❤

[@YourWellnessNerd]

Good luck with things! Clinically I find ankle stiffness to be one of if not THE biggest reason why a knee experiences wear and tear and degenerative changes. I can’t be too specific over the internet, but if a patient came to me and said they were due for a full knee replacement, I’d be keen to improve their ankle and hip mobility/strength first and see what’s left over. Either way they would probably need to work on things regardless, so it’s worth working hard on them first to see how the knee actually can feel in a better leg environment. Hope that helps!

[@elainecable]

I think your videos are amazing - you are so knowledgeable and thorough in the advice you give and in your presentation - im finding so many helpful tips and exercises to tackle the various problems i have - your channel is the best ive found - thank you! Now I have to set aside the time to out them into practice ! Thanks again

[@YourWellnessNerd]

Wow, I appreciate that Elaine. Good luck with the things you’re trying to improve!

[@12packets]

❤ watched this again Grant… super video! So helpful, especially the very last part on the lateral malleolus… that’s exactly where I have restriction, feel pinching when I dorsiflex/squat/hang feet off a step. Pinching, stiff, tight, restricted all around lateral malleolus. Sprained my ankle last summer really badly, still very stiff tight and restricted in that lateral malleolus part, pinching there, honestly think it has exacerbated the severe osteoarthritis that I have in the lateral compartment of that knee, and continues to not help it. Will keep at these Grant! Thank you so much. Just wish I had worked at strengthening ankles years ago (and everywhere else!) and not just been a running/cardio junkie! Guess I love being outdoors so much, running most enjoyable/fastest way to keep fit mentally and physically. Better late than never I guess to strength training??!!! 😂😂😂 Thank youuuuu! ❤

[@YourWellnessNerd]

Glad it resonated mate! Hope it was a helpful experience!

[@thesewinggarden7311]

This was so helpful! It’s going to take me some time to do as deep a squat as you do, but I got a lot of range of motion back after this first try. Also, I was going to ask you what brand of shoes you recommend, when I saw your link to Sole Mechanics and all the brands they carry. So thank you for that. I will jump back on here after Christmas and shop. Do they all have arch support, or is that even needed when we wear the proper shoes?

[@YourWellnessNerd]

I feel comfortable wearing barefoot shoes, and in an ideal world we should all generally aim for no heel or arch support as our body should have those things inbuilt into our anatomy and leg mechanics by default. The arch support convo is the same as the heeled convo in that if someone feels they need those things to help with pain or dysfunction, then they are likely missing something that barefoot shoes is exposing.

[@thesewinggarden7311]

@@YourWellnessNerd That all makes sense. Thank you so much!!

[@catedoge3206]

ty!!!

[@YourWellnessNerd]

You’re welcome!

[@philippeberini2574]

Our ankles are made to withstand imense amounts of load, I doubt that a band with some 30-50kg can really move the joint, but I'm no expert. Any thoughts?

[@YourWellnessNerd]

You’d be surprised how effective a band is. It tries to facilitate what we call an accessory movement at the joint which doesn’t usually require immense amounts of force 👍

[@philippeberini2574]

@@YourWellnessNerd thanks for your feedback, I shall give it a try and hopefully be surprised! 😎💪

[@charlannowak2734]

What if you’re 61 and can’t even do squats?

[@YourWellnessNerd]

Just means there’s more room to improve!