Ankle Dorsiflexion Routine (Fix Tight Ankles)

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In this video we talk about one of the most common mobility restrictions, ankle dorsiflexion!
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INTRO - 0:19
More About Dorsiflexion: boxlifemagazine.com/the-importance-of-and-how-to-improve-ankle-mobility/
HOW OFTEN - 1:08
EXERCISE 1 - SOFT TISSUE WORK - 1:26
1 set x 1-2 minutes per leg
Lacrosse Ball: amzn.eu/54IuTjN
EXERCISE 2 - EMMET'S CALVE STRETCHING ROUTINE - 2:06
1 set x 30-90s per position, per leg
Emmet's Head to Toe Tutorial: kzbin.info/www/bejne/aXm5pHeIn7R7p7c
EXERCISE 3 - DORSIFLEXION BOUNCES - 3:10
1-3 sets x 50r per leg
Jordan Garcia: jordangarcia1775
SUMMARY - 4:10
Music by:
Instrumental - Chuki
kzbin.info/www/bejne/oWWQo2qCft99pdE
kzbin.info
soundcloud.com/yuki-asemota
pages/CHUKI/534703253224860
Intro: 2BAD - Space Cake [FSTU Release]
kzbin.info/www/bejne/mWTMk41phryLl6s
soundcloud.com/2bad-official
2BaDOfficial/
See you in the next video!

[@robertleslie8746]

You use a lot as the same techniques as a lot of other people, but the simplicity and delivery of your videos are second to none. Keep up the good work mate.

[@paolalopez3830]

I had an ankle fracture 7 months ago and my ankle mobility is not 100% there yet, but I saw immediate results in just one session thank you so much for this video!

[@ryanwilson8178]

Im the same broke my ankle 6 months ago. How are you now

[@kedralive]

Hows your ankle now?

[@kedralive]

@@ryanwilson8178 hows your ankle and dorsiflexion?

[@Blazey]

I am so stiff in my ankles, and I am only 21 years old lol. I tried the knee to wall test, and my dad at age 55+ comes almost twice the length:O

[@ilose2gainwithkesha]

5 years later and your video is still saving lives! LOL I just became a Certified Personal Trainer and learned, through the course, that the reason I can't get low in my squats is not solely because of my hips flexors, it's my dorsiflexion!!! 🤯🤯 So this video was amazing. Found less pain in only one session. Will definitely continue!

[@drewfoster4446]

I've googled a LOT of videos on ankle dorsiflexion / squat stretches and this is by far the best. Excellent work Mr Merrick. Great explanation, exercises that make sense, excellent footage and a host who's wearing a microphone! A+ Love your work.

[@velocitymg]

Hi, just wanted to say I have been trying these techniques for several days now and already feel a difference in my range of motion resulting in a lot less pain while running and although my squat still sucks, I feel like my heels are settling a bit lower every time I am in the full squat position, so thank you very much, really appreciate your advice for something that I have pretty much ignored for a long time as something I have just had to live with.

[@als1988]

Are you doing this before you workout or after ?

[@11lilrambo11]

I've been suffering from knee pain FOREVER, and the epiphany hit me like a lightning bolt on my morning walk that my ankles aren't working properly, did some research and came up with dorsiflexion. Did this routine and have been incorporating it into my daily ballistic stretching routine.. and bam! No more knee pain, and much more springiness and stability in my walking and running. Amazing.

[@0Paronomasia0]

I picked up horseback riding again recently and I found that I was having a lot of difficulty sinking down into my heels and experiencing pain and tightness when doing so. I can’t wait to try these exercises out!

[@carleycrossman09]

im so glad i found your channel - i just spent the entirety of this video with a lacrosse ball under my calf... boy did i need it lol. Hoping to improve my mobility for surfing :) thanks!

[@tasharobinson2674]

carley junelle how did it go?

[@janetingacollins6409]

Is there a substitute for the lacrosse ball?

[@arigilos8552]

For the longest time I've never been able to do a squat and I wasn't sure why. I found out it's because my dorsiflexion is terrible. I literally can't bring my knee past my foot but I'm working on it now

[@marioamro]

Ive got the same Problem.

[@Lisogarcia]

Same dude, I've been doing 5min squat everyday and streches but nothing seems to help that much...

[@gursimransingh4111]

@@Lisogarcia when u try and go forward with Ur knee what stops u, a strech feeling at the back of the foot or pain at the front on Ur foot.

[@Lisogarcia]

@@gursimransingh4111 the pain in front, i tries using my fingers to rock my knee forward and goes kinda better but I don't feel an improvement in the long run... maybe i shoud try using a band

[@gursimransingh4111]

@@Lisogarcia yep u have to use a band for that pinching sensation at the front. I tired these stretches but they won't work if the problem is with the joint at the front not working properly. I've tried using bands to push the front of the foot back and I'm seeing results now.

[@Tactix87]

Big fan of your work Tom keep up the great work. I've been using a lot of your exercises with my clients.

[@BodyweightWarrior]

Thanks dude, glad to be of service :)

[@manwithsomeplans]

@@BodyweightWarrior Am using your content to help improve dorsiflexion post acl surgery but struggling with pain/infringement with this exercise? Any ideas why or how to stop this? Making great progress with the other ankle but this one doesn't want to budge... Great content btw. Straight to the point, no bs and no holding anything back. Keep it up

[@GinaSpeaks]

Thank you so much for this video! I sprained my ankle over a year ago and it hasn’t been the same. In fact, it led to a torn meniscus on the same leg. I’m trying to basically PT it all now.

[@Silver-vt5ei]

I broke my ankle and injury was pretty bad it was the same as Gordon Haywards (go on yt and type gordon hayward injury) and its been 8 months since it and my ankle is still limited!! One workout and i can already see improvement! Definitely the best workout on yt by far!

[@LogHewer]

Excellent, mate! After 1 session, my ankles feel warm and loose. I like it.

[@hhhaaarrrmmmaaannn]

I hit a wall on my ankle flexibility progression. Tried the ankle bounces and my ankles instantly felt looser. Thank you for the tips.

[@joelbackman8330]

This is the first routine that have actually helped me. Thank you very much, friend!

[@BodyweightWarrior]

awesome, glad to help :)

[@abhishektodmal1914]

Thank you so much for sharing, Tom. Been working on my ankles owing to repeatedly twisting them - which isn't pleasant : ) Love your channel, and wish you all the very best! 😃💪❤️

[@fardinkarim]

thanks tom, sprained my ankle back in jan playing football hasn't been the same since. been doing these stretches and my ankle feels like its slowly improving

[@Killingzone99]

better mate?

[@Granitsimon]

That last exercise was soo good. Right now im doing the bounces but im initiating the bounce with the calf muscle, so basically liftting a little bit and dropping. That works the best for getting rid of my impingement it seems. I have been experimenting A LOT with gaining ankle mobility. Standing in stairways eccentrics, squat locomotion patterns, bottom of pistol bouncing, normal static stretches, squatting and more, but this one is clearly the best. The standing dorsiflexion stretches just havent cut it for me. They have usually been too intense. They also caused some knee problems for me since i very slightly pull out of alignment or something, they just havent felt natural for me. On the contrary this stretch being on the forefoot and in a split squat position just creates a very natural good aligment for my knee and ankle. I can vary the intensity perfectly, and switch between static and dynamic. Feel some great gains immediatly and my ankles are stubborn as fuck to almost all stretches. Hopefully this will break through my ankle mobility plateau, and if so I'll kiss your virtual feet. I could write a lot more about this subject, but imma keep it (relatively) short so ill stop here.

[@BodyweightWarrior]

Interesting dude and 100% agree on the standing stretches, I've found with clients that focusing on movements in knee flexion help best. Cool to see you're experimenting as it is definitely a tough area to break through, just being aware of day to day habits can help a lot. best of luck :)

[@simonburns7757]

Hi Tom, What is you recommendation for ankle impingement? Do you just push through the discomfort?

[@SimbaUchihaa]

How far has your ankle mobility gotten? I'm just starting as of today

[@Kshep84]

New year resolutions is to do a proper squat!! Can't wait to do these everyday and limber up

[@trelligan42]

Just found this; a focused, sensible tutorial and workout routine for exactly my problem. Thank you.

[@redrum4100]

Did it work out for you?

[@dojajkox]

Hey, Tom. Do those deep lunge bounces stretch achiles tendon more than the muscle attached to it? If so, how safe is it then?

[@stearnsy4005]

Your Achilles is the strongest tendon in your body, it takes a lot of force every single day and is conditioned for it, if something is going wrong you will feel it so dont worry

[@paulcryer]

Perfect timing! I was thinking doing some squats over the weekend my ankles come off the floor. So I'll be adding these in. Tom, you should also get an Amazon Affiliate link or something for those shoes, I've ordered some over weekend and someone on every video asks about them, then pop it in the description.

[@BodyweightWarrior]

The dorsi bounces work great for a warm up mobilisation! Good luck squatting. Haha I really should everyone is always asking! How you liking yours?

[@marketmonster6055]

thanks big dog been having this ankle/high ankle/foot issue for allmost. a year now and finally ready to break trhough im gonna give those a go the bounes!

[@pure__calisthenics]

exactly what I was looking for! you gained a new subscriber!

[@MAED_Media]

Great tips and explanation as always. Thanks!

[@gountaa]

my ankle are so stiff i can't get past 90° with knee in the last exercice so i have nothing to bounce thowards 🤣🤣

[@BodyweightWarrior]

gountaa watch my cant squat series. The ankle routine is better in that :)

[@wesleyvitality8504]

finaly someone who understands

[@vexylrei3406]

Trying to get my ankle mobility back after breaking it some months back so I can start running again. I hope this will help do the trick :)

[@olebiversen]

And Great content as always!

[@LeonidasKaragiannis]

Great video man! Could this be included in my mobility routine?

[@BodyweightWarrior]

Absolutely my man this would be a great addition :)

[@SaulAdrianVL]

Yes!Just what I needed!I struggle doing pistol squats with my left foot.Thanks you! Tom Merrick :)

[@BodyweightWarrior]

Awesome bro. Let me know when you get it! :)

[@robertjoycetraining3126]

Cheers Tom, gonna give these a bash tomorrow. Ps those cold showers really suck!

[@BodyweightWarrior]

Groovy Rob. You'll learn to love them, give it time :)

[@chaitanyaraut5672]

This is exactly what I needed! Thanks for this great stuff!

[@h.b2029]

Excellent. Very helpful. Thanks. God bless.

[@elizabethtremble1304]

Hi. Could you give a rough idea as to how much progress you can realistically make for ankle dorsiflexion for a person with very poor ankle mobility at the moment? And a timeline please :)

[@Sakis263]

Thank you for posting this routine

[@jeremylykken1722]

I love these videos! I started my mobility journey yesterday! Any suggestions for loosening up the tightness on the bottom of the foot? I hurt my big toe and pushing off has been difficult.

[@als1988]

Should I do this before or after I workout everyday ?

[@ricardo3898]

Lufbra represent yeah buooouy

[@bargvili5658]

First, glad I found you channel. You seem like a really knowledgeable person. As one whose overall flexibility is awful, my squats suffer quite abit due to my ankle ROM. Tried your drills but encountered a potential issue. While doing the bounching stretch, the area above my quads, along the line of my hips tire quite fast. is it because I'm not used to that position? And also, how do you initiate the bounce? Your legs? Hands? Thanks in advance and keep up your content!

[@VetteSupply]

Tom, thanks for this.

[@AmahlAmahlAmahl]

I came here to get help out with doing pistol squats. Trying this out now.

[@caiodonadon_]

pretty cool, nice routine. thanks

[@luc4147]

Thanks this helped a lot with rowing :)

[@JasmeetSingh-zq3ln]

I had a double partial ligament tear on my right ankle 3 months ago. It is pretty much healed now, however, there's still pain in dorsiflexion and tenderness medially so Orthopaedic has suggested me Ankle ROM exercises, can I also do the exercises shown in this video ?

[@lightvoid7089]

For me, the bounces exercise puts a ton of strain on that area on the inside of your foot where that bone sticks out, and it feels like my foot is about to explode.

[@corndogbin]

My ankles are stiff from a lifetime of walking on my toes. I am 20 years old. I have some godly calves, without even working them out, but its frustrating not being able to walk normally. Going to use this and see how far I come in a month.

[@Bluesachwill]

How did it go? I have a younger brother that is in the exact same age bracket and dilemma as you, I would love to recommend him this routine!

[@sumitbahl5073]

Very good and description video

[@Ice-Sik-ill]

Your a beast, subbed

[@pone5953]

Thanks I'll definately try them out.

[@BodyweightWarrior]

Good luck!

[@Zoeth]

Am gona try it out and post results

[@BPGolf]

What movements do you recommend for ankle and wrist strength? After all both are essential when it comes to many body weight moves, thanks!

[@respeezy]

If I feel tension on my Achilles should I still continue the ballistic bouncing or what do you or people recommend?

[@njs300800]

Me personally, I wouldn't continue doing something that makes you feel pain. So, it depends.. are you in pain, or is it just a tightness? Hope you feel better!

[@respeezy]

@@njs300800 Thanks, I am regressing in exercises just taking some steps back.

[@DondiWhiteRIP]

Make sure you're profusely warm before doing this. Look up KneesOverToesGuy

[@respeezy]

@@DondiWhiteRIP Already on his program :)

[@tayostravels976]

It seems that while you work on the dorsiflexion, you stretch your hamstring at the same time. Is that an issue? is it a sign that I am doing something wrong?

[@DDoig1]

I want this more than anything. I know what I am doing for the next month :D

[@sumitbahl5073]

As I am suffering from FOOTDROP in my left lower limb, Kindly, tell me or share excersises to remove it as it is really embarrassing to carry out my daily chores. Regards

[@Supercars001]

Hey Tom! Does it matter whether I have straight or slightly bent legs when I do the stretching? Love your videos man!

[@BodyweightWarrior]

Slight bend isnt an issue :)

[@sumitbahl5073]

I think consistency of doing your excersise will remove less strength in my left lower limb and vanish my FOOTDROP.

[@wussup331]

Loughborough hoodie? Good man

[@moooonquakes]

Could you do a banded ankle mobilization tutorial? I feel that I've gotten some good ROM but now running into that "pinching feeling."

[@erenjaegerbomb8653]

Squat academy (or is it Squat University?) has a good video on this, or check out Martin Licis recent video on his 5 rehab movements, of which one is a detailed banded ankle mobilisation =)

[@ashwinkarnik115]

I've got a question for you. I've watched all of your ankle flexibility videos I can find. Many trainers emphasize dorsiflexibility a lot due to its importance in squatting. However, there is not as much emphasis on plantar flexibility. Do you already have any videos focusing on plantar flexibility / would you be willing to make one? I cannot sit on the ground with my butt on my heels mostly because my plantar flexibility is so poor and the top of my foot remains quite far above the ground. This limitation forces me to modify many of your other stretches, but I would love to methodically and safely improve this.

[@Atleasthreecharacters]

3:23 dorsiflexion bounces for ankle flexibility (note to self)

[@jakeblaze7663]

Bro new to your channel how long did it take to have this ankle mobility ?

[@lawtonc7260]

Isn't bouncing while stretching bad for you though?

[@BodyweightWarrior]

Depends how it's done, but as long as it's within your range of motion it's fine :)

[@LOLAP95]

No

[@zacharydutton4470]

Lawton C this is a mobility not a stretch routine

[@sqadoodlebop2796]

Strength into the anterior tibialis is the other half of this video! Needs to be strong to act as a proper antagonist muscle

[@8strings]

Very useful advice, but why oh why accompanied by the annoying audio track? I guess that this is THE THING of 'today'. Cramming as much digital material into a video clip as possible, in the hope that it might just enrich the vlog (which it does not).

[@jockeymajor3976]

Great video !

[@BodyweightWarrior]

Thanks bro :)

[@dhidhat]

Thanks for the video! What about routine for the other way? Plantar flexion?

[@WDFTV]

I got cramps in my ankle after this, am i doing it wrong? Btw i have never stretched before.

[@RetroSpock]

How long does it take to get an increase in the range of motion for somebody whose always had a dorsiflextion of about 88 degrees?

[@anuraagdevai46]

Hey Tom, I tried the dosiflexion 50 pumps exercise, I feel more pressure on my thigh than on my ankle, am I doing it right?

[@gandalf0544]

They might be tight aswell, there are stretch exercices for them aswell

[@sandraobrien8705]

Can you do dorsiflexion lunge bounces if you're recovering from an ankle fracture and trying to regain range of motion or better not? (Nearly a year post surgery).

[@fafner1185]

I have lost some of my mobility on my right ankle due to a bad sprained ankle :( do you think I can ever get the same range of movements back ?

[@firstlast-wg2on]

You can, my father sprained his ankle awfully too but he's currently still doing his road cycling and hasn't struggled with it for years :)

[@mojobobo637]

Can i do this routine 3 times a day? really fucked up ankles so i need some exp booster

[@plexoruselpuerco7193]

this is the only reason i can do a pistol squat. i have the strength, and can easily do it wearing shoes, but barefoot i just fall down since i can lean my knee forward far enough

[@chrisc.4144]

Amazing video

[@BodyweightWarrior]

Hope it helps

[@olebiversen]

Hey Tom.. I think there is a mistake at the end of your video. There is no previous video to be clicked :)

[@BodyweightWarrior]

Thanks for the reminder! All sorted :)

[@rob5psv]

Is there some one that has fixed the ankle tightness with these exercises? I see no progress by me.

[@waomaye]

Same...

[@YeNZeC]

@@waomaye Try doing the heel drop..... now Try keep you heel as low as possible while pushing you knee foward, go slowly foward, and slowly back, do this 15-30 times/reps and then hold it in the stretch position for 90 seconds. do it 3 times a day daily.

[@waomaye]

@@YeNZeC I'll try, thanks a lot!

[@hehey8596]

@@waomaye How did it go

[@waomaye]

@@hehey8596 not great, I think my case is unsolvable. When I do the heel drop my ankle just hurts and thats it. It almost feels as if I have some kind of blockage, thats preventing me from having a full range of motion

[@PeterLeonard1]

Thanks Tom, I have a tight ankle, but it doesn't feel overly tight in the Calf/Achilles. It's feels more restricted at the front of the ankle, I think it's something to do with the joint (Talus bone?) Any recommendations for this?

[@xCBfilms]

Yes, look up banded ankle joint mobilization

[@vaughny7258]

I got dented in cartilage on my left ankle but it still have dorsie. Just as good as my right. Buuut once I put my foot behind me it loses is

[@judithdaniels3589]

Well done

[@TMR2418]

Great video man. 👊👊👊

[@filiphendricks6091]

How to keep your knee in line with your foot? I have a strong internal knee rotation when I go into the dorsi flexion position, a little bit more on my right side, the weaker side.

[@mohamedorayith4626]

More valgus or knocked knees means you are compensating for a weakness. Either due to ankle instability or instability When you perform these exercises, ensure you focus on hip alignment with knee, ankle and even your upper body :)

[@filiphendricks6091]

@@mohamedorayith4626 thanks man!

[@commercialcommunication9298]

Would it be helpful to sit down on the floor, with legs outstretched (the "sit-up" position), and then bend the feet in the dorsiflexion position, and then gently bend forward to increase the stretch as much as possible?

[@BodyweightWarrior]

Not entirely sure what you mean here :)

[@commercialcommunication9298]

I am saying-- if a person was to touch their toes (in an old fashioned sit-up position) with their feet flexed, it would be less demanding then if they were to try to touch their toes with their feet dorsiflexed. Try it both ways and see the difference. So, I'm thinking if one were to sit down and touch the toes with feet dorsilflexed as much as possible, one could increase the stretch by leaning forward with a straight back, trying to touch chest to the knees.

[@BodyweightWarrior]

Seems a little odd but I guess it could work. Give it a try and find out :)

[@Yesuderick]

Is there an Excercise for foot drop

[@BrandonSL500]

I’ve seen some videos of ankle tendon snapping. Will these prevent it?

[@paolopetrie1124]

Awesome!

[@BodyweightWarrior]

:)

[@vaughny7258]

Are you using your toes to bounce or your back foot?

[@lightning3865]

obviously the back foot because using your toes is plantarflexion which would destroy the purpose of this exercise....

[@vaughny7258]

Lightning thanks but in that case why isn't the heel on the ground? Plus I researched it it's seem he is bounce with hips

[@abhishekkaneri4125]

i cant do a full squat with my feets close to each other.. how can i do that in 3 days

[@3zlik]

Hello there Tom, great video I love your tutorials but I cant do the last exercise, like my dorsiflexion is 0% whatever I do I cant feel any stretch on my achilles. Even when i do the lunge my knee cant get to my toes without my heal lifting. Can you recommend an exercise to progress with. Btw I have been doing the head to toe stretches for a week now feels great but it doesn't seem that my ankles are getting flexible. Thanks

[@BodyweightWarrior]

Ah that sucks. My recommendation would be try place your foot on a small elevation with the heel over the edge and try to repeat the exercise. Kind of like the Emmet Louis calve stretches except your knee is in flexion. Hope that helps :)

[@Coopbmc]

What sport do you compete in at Loughborough?

[@BodyweightWarrior]

I am part of the gymnastics club but I choose not to compete, not my jam :)

[@Yojax]

Hey Tom! Can you do a bodyweight squat progression video? Kind of ties in with this video too.

[@BodyweightWarrior]

Calisthenics movements have a great video on the perfect squat :)

[@user-hb4io8kf2k]

When will i begin seeing results?

[@FarddShid]

In the test my left ankle I can almost get my knee to the wall but my right ankle doesn’t even budge

[@Hogezy]

Thanks

[@nicopala8086]

Ty

[@kapbabu4058]

My heels went numb after doing this.

[@jyotidevi2615]

How Many Sets Are Required??

[@gab1172]

*Knees Knees Over Toes Guy* has entered the chat 👀👀