Underrated Method To Improve Ankle Mobility & Dorsiflexion - Limitations + Exercises

[@roronoaashok3558]

I'm blown away. So many things mentioned here apply to me. Failure to do the wall test, the toe calluses, slight inward knee rotation. In about 10 years of watching fitness videos I've never encountered something like this, I'm amazed by the content. Good job and thank you!

[@mattb2022]

This is by far the most comprehensive video I’ve seen on the matter. This is the best channel for physical therapy, physiological knowledge.

[@ericafriedmanwellness]

This video is fantastic. You are a natural teacher. Really helpful breakdown.

[@conorharris]

Thank you Erica!

[@basilkat21]

Thank you for this video! No one has ever described my issues so succinctly.

[@douglasbechler]

Hi Conor.. you are doing a great job.. I’m just a guy trying undo 60 yrs of no pain no gain.. but I ‘m just blown away by your videos, and also KZbin’s algorithms.. :) Even though I’ve kissed a lot of frogs, somehow it’s leading down down a path of recovery.. :)

[@lashap7695]

Your undeniable knowledge and understanding really shines through in all of your highly detailed videos with such clarity and sincerity! Thank you for your amazing & helpful content! 🙏

[@maryfawber9236]

Thanks so much for all the knowledge you have worked so hard to share. I appreciate you very much .

[@VanillaMoon7]

Ex-dancer here, realizing that dance technique itself is creating dysfunction. The idea is always keeping the weight over the toes so that one could go into a rise position without shifting the weight first, now I understand doing that for years was probably a bad idea. Thank you for sharing your knowledge, I am learning so much from your videos!

[@metacitizend1095]

​@@oldvlognewtricksThis resonates a lot, thing is you don't realise of all these changes until you injure yourself. Tbh, I've learned a lot but the more I learn the more I realise things can go real bad.

[@ovros6969]

this video helped me understand how my high arch and limited ankle flexibility are related, but what should I actually do about it?

[@bdecillis420]

Your videos are absolutely amazing. Info and exercises are Executed so very well. Thank you so much for sharing this for everyone to see and learn! You are very easy on the eyes, too. 😉

[@conorharris]

Thanks for watching Brooke!

[@rivahkillah]

About to go to the gym. This is exactly what I needed to see.

[@dimps911]

You are the man! I’m loving the 12 week biomechanics course and these videos help reinforce what you cover. 🙏🏼💪🏽🙌🏽

[@conorharris]

I seriously appreciate that Deemsy! Glad you enjoy it

[@jodyroper5105]

@@conorharris I am curious where you are located at. I would love to work with someone that has your knowledge. I would love to get my active lifestyle back.

[@jmoney5898]

Dude when you were mentioning the 2nd person, you were literally describing me 😂 down to the last detail . I always wondered why my squats are terrible. Thank you so much for this very informative🙏🙏🙏

[@Hassounah82]

What about individuals with high arches?

[@davidharcot220]

you better pay attention allready cover it

[@cvspvr]

they die a slow painful death

[@meenakothari7841]

Fantastic explanation..THANKYOU SO MUCH.

[@locomojoboy2]

Please make a video for those like me who can’t to squat because I always have the tendency to fall backwards if I don’t have my arms sticking out in front of me. I don’t have the nice foot arch you describe in this video, my toes don’t point outwards, my toes can go past my knees when I squat, but I have really tight calves and hamstrings, and the left sides of my calves are tighter than the right sides. My low back often needs adjustment and the chiropractor associates it hip restriction/mobility.

[@James-hz2nj]

Good points. One suggestion would be spending a little more time showing the exercises and making sure how to do them is fully explained.

[@davidturner3083]

I think this is what's happened to me 😮 thank you so much

[@LifeLongEducation212_7]

Conor ,Good job .Thank you!

[@GDunnPT]

Best video ever. Loved it.

[@electrij]

thank you for you detailed knowledge! it helps tremendously

[@victorquijada-sawitsky6832]

I’m a skier and teach at the local snow school. You have answered years of searching how to get out of the backseat (sitting in the can). Question though! How do flat feet affect pronation? I can reach an athletic stance when consciously thinking about it, but fall on my heals when under load and thinking about the turn instead of the foot

[@garrettsworrldd]

This is really great but I’m pretty sure this is missing the explanation on how to correct movement patterns for those with high arches

[@jacoobart]

Off ya go then, explain it to us.

[@utsavpatel5132]

Where do you learn all this things bro it's very useful

[@X0rDuS]

I found this video and the explanation is the best i found yet, BUT which exercise is most important if i got an (over?)active high arch ?

[@gelbage]

Legendary stuff ❤

[@muskyglen]

Great video and explanation of foot mechanics and the impact on the rest of the chain! What brand of anatomical models do you recommend? The movement you get from the models that you use really help when teaching and instructing a client.

[@home8630]

by 6:30, not necessarily. Sometimes people have spinal issues and injury that hasn't been dealth with that can affect the ankles. Sometimes its also a brain problem and an inability to process movement. Sometimes people can lose their ability to process rotation. it can produce imbalance and can be incredibly painful. Also sometimes there is hypertonicty problems that need to be addressed. Sometimes muscle is being lost in ankle region because things left unaddressed combined with the inability to move and loss of mobility.

[@alexfechter8255]

What

[@Sacrimony_]

I'm a ballet dancer, ankle mobility and stength are super important. However I have so many problem with dorsiflexion and it's such a pain in the ass

[@maxbiller7806]

so what about the first type of person, with the rigid high arch? thank you.

[@johnmiceter]

What about more exercises for those from home? With my foot, I had a peroneal tendon injury when I was a kid and its never healed properly and growing up, ive always protected it and basically I dont use it right and other muscles in my foot and everything is out of whack. When I feel a bit of discomfort I find another way to use other muscles to compensate and now its getting to a stage where my left is affected. I wish there was someone in Australia that could help me or just proper exercises just foe me. Ive tried so many different exercises and seen so many people, but I know there has to be something out there that will work for me.

[@andreaallydonking3611]

Great information and what about the high arched person?

[@RoryAbcoe]

Do you have specific exercises for the high rigid arch subtype?

[@gigabuyceps]

That's some serious shit right there👍🏿🦍🦖

[@milesp2260]

Great video but I wish you would simplify it and remake it. A lot of this terminology is going to fly over peoples heads (mine) and you barely even described the corrective exercises. This video seems like it was made for physical therapists, not for everyday people with ankle problems

[@alexs7671]

Excellent

[@Minabobina007]

I really need to see an expert. I had/ have short achilles. On my rt leg I had an Achilles lengthening with a Bunionectomy. My achilles was over lengthened. I don’t have any strength to power off my foot. Last year , I had my lt leg done and foot done. I now have less flexion in my left leg, so tight it’s hard to walk. It doesn’t feel like any amount of stretching- it just goes back to tight. Idk what to do. I did 8 months of. PT.

[@tareqjadoun8353]

nice work thanks alot how can i improve hip interior rotation while i have l5 s1 herniation

[@conorharris]

Check out my video on hip IR as well as anterior pelvic tilt. You should be cleared by a PT for physical activity first though

[@darken3150]

Had to watch this video 3 times to get most of it, still not clear on what exercises would help. My son who plays HS football has limited dorsiflexsion (literally straight up no flex at all before he started doing calf stretches) his ankle mobility really causes problems with squat and DL form

[@Muphetballs]

Yeah my left ankle is like that I just graduated. Watch close he probably runs funny. Tibialis raises and pausing deep squats with light weight, emphasize the feeling of the big toe pulling up towards the knee in the lower squat position. Eventually the range of motion with improve

[@darken3150]

@@Muphetballs I appreciate it!

[@JeffRage]

My toes are turned out like the pictures in the video. I always assumed it was from shoes that didn't have a wide enough toe box (I have a wide forefoot.) But now, I'm thinking it might be more than that. I don't' have much internal rotation at the hip. I will do your recommendations!

[@secretariatgirl4249]

I'm wondering if orthotics should be taken out of shoes when doing rehab excercises. No PT has ever suggested that to me.

[@rickibaldwin7667]

i am a 64 woman with a very tight calf and no active dorsiflexion LLE. how do i find someone, locally, who knows what they are doing. i am in palm beach county.

[@andydorsett3083]

I’m not well versed with the terms used in this video. I think my problem revolves around having a high arch and I wasn’t sure what exactly you were saying someone in my position should do?

[@shawnjbray]

I have got drop foot, and that is stopping me from squatting lower that 45degres. I need to fix this, so my heels don’t gotta raise when I squat

[@MD-lc7xu]

Thank You Conor, You Rock❗️ And you are the GREATEST PHYSICAL THERAPIST ever❗️❗️❗️🙂👏👏👏

[@conorharris]

Haha I’m not a physical therapist but I appreciate the sentiment

[@steadyjy]

Can we get the exercise?

[@steadyjy]

I mean link

[@stevenlengyel9701]

I have very tight hamstrings, can that be part of my ankles?

[@jjhbball]

I have high arches. I tried the stupid exercise where you put a band around your ankle to pull the bone back, but it only ever hurt. Now I think I understand better.

[@asura8495]

I don't even know the correct way to walk. I have some issues, but dont know exactly what I'm doing wrong and what to adjust. why is even walking conplicated?

[@TehDanno1]

Looking for increased ankle mobility for martial arts. 👀

[@Chris-df5gc]

I have perfect dorsiflexion and ankle mob in split stance but as soon as i move into regular squat its gone. Guess my pelvis missing internal rotation because I cant go belwo 70 degree squat?

[@N1TRO]

Thanks I'd never considered arch rigidness as a factor. I'm the type with A very stiff arch that doesn't flatten at all during walking. My left ankle has suffered less injuries and is slightly less limited and tends to bare most of my weight especially when standing still. I find walking especially uphill or on uneven surfaces and going up stairs especially with load exhausting. I'm pretty sure I compensate during walking by limiting backwards leg motion, often locking the knee and ankles and picking my entire foot high off the floor. The right foot often goes up and I is pulled inward mainly at the ankle but also at the knee. Any specific advice?

[@N1TRO]

Oh also the hip test I was fine in and can pull my knee pretty much Al the way to my chest even though it isn't straight but angled outwards probably due to overly externally rotated hips. The other test (heel to butt) I could only get to around 90 degrees before feeling like my hamstring was going to explode.

[@amirs3739]

Hi Conor, my foot is totally flat my ankles are completely rolled in and this is since birth, because of this my whole body is uneven I have knocked knees hyperextended weak glutes just everything. I was wondering about getting flat foot surgery to lift the ankle because it just hurts all the damn time. I would like some advice from you on what to do . Thank you Conor

[@TheHunter-it2ib]

A lot of people fixed their flat feet with barefoot shoes, you should try that maybe you will not need surgery

[@gigabuyceps]

I lack internal right hip rotation like 15 years but its.kinda due to left sprained left ankle ~20 times when i was young playing basketball like a.maniac, a clear compensation. I wonder if left foot flexion and landing will fix my right hip situation and up the chain left scapula control too which has spasms that i almost got rid of but if them came from hip they will be back again untill i fix left ankle. Does it make any sense?😁🦖

[@mexdrago3009]

My dorsal doesn't want to retract all the time when I squate.

[@maconbauer1626]

I don't have any dorsel flexibility so when I go on runs I'll experience a pain in my calf muscle and big toe. Does this happen to anyone else?

[@jddavid9064]

Sooo what do i do if am missing just the last like 5% of bringing my toes up & putting my weight over the knee in squat im almost at a 100, plz help

[@ac12cello]

Excellent video. I've had the bunions since I was very young and I thought it was just because of regular shoes shoving my big toe in. I would get massive calluses on the middle edge of my big toes. Minimalist shoes finally rid me of them, but the bunions haven't corrected. Is there a way to recover from them with this or other methods?

[@ripdime1351]

Look into toe spacers from correcttoes.com. I have had bunions since adolescence, I’m now 38 with all sorts of other disfunction that likely started with my feet. Anyways, hopefully they will change your life like they did for me! I get all the benefits of having properly spaced toes while wearing them, and little by little I have seen progress in the amount of space between all of my toes. Hands down the Best 65$ I’ve ever spent!

[@bhanusharma3378]

I sprained my right ankle while playing badminton...was the worst in my career(Tier3 whatever). I didn't rested enough and started playing again and didnt hinder anything.....after an year or so now my ankle is very stiff and looks a bit swollen as well...yeah after an year from the day i started playing again. I Have also been doing the exercises you suggested but it just doesnt help me instead it creates a bit of pain in my ankle Kindly suggest me how can i help myself in getting my ankle back to normal.

[@MrBas12345678]

Same here. The excercices my fysio gave me are the exact same as in this video. If it hurts you should do a little less of a stretch, it should not hurt. If it is really really bad, and if you have pain on the front side, kinda on top of your ankle it could be anterior ankle impingement. This happens if you sprained your ankle a lot of times. To protect your ankle and body, your body is trying to kind off lock your ankle with spikey bones that cause an impingement/blockage. If this is the case and manuel therapy isn't working, surgery could be an option. It's only a small procedure.

[@digvijaynarain5453]

Bhai apni insta id de sakte ho, tumse baat karni hai

[@bhanusharma3378]

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[@digvijaynarain5453]

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[@digvijaynarain5453]

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[@akeleven]

I think I have this problem but this video is too advanced for me to understand

[@KT-ed8hj]

Isnt using the wedge and the book just a crutch? How will this translate when youre back on a flat surface?

[@Cccjjj323]

👍as always

[@conorharris]

Appreciate ya!

[@bryonfeliksa3845]

I doubt anyone would fault you for not talking like a medical textbook.

[@dna1238]

💯👊💫🎓🔎❤

[@robs1714]

I watched this entire video hoping to see the narrator actually move …. He barely even blinked

[@dottio3830]

I learned the long second toe causing the wonky landing of the foot while taking a step, eventually developing a callous/bunion on the medial toe. What say you?

[@R3LAPZE]

O damn my toes are all curved like that

[@KT-ed8hj]

If were compensating with either a different angle or surface then how are we suoposed to improve ankle mobility when we are back to a flat surface?

[@satishchand8700]

Too much of theory w/o practical demo is of no use for a layman. Yr video is meant for people who r already familiar with body anatomy n biomechanics.

[@bayyinahawesome415]

Yes exactly. Not many people get this. I have seen others go to Andrew huberman's channel and accuse him of saying too many things and not explaining it easily enough. Simply put, not every video is meant for everyone. Complaining there just means they are intellectually lazy or just trolling or could even be that they are trying to sound smart.