How to Increase Ankle Mobility in 3 Steps

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Things mentioned in this video:
This video teaches you how to improve your ankle mobility. We delve into the root causes of ankle tightness and provide practical ankle mobility exercises to help you get into positions like the deep squat. #anklemobility #ankleexercises #mobility
Chapters:
0:00 Importance of ankle mobility
3:05 Why our ankles get tight
6:38 Best ankle mobility exercises
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Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.

[@barefootstrength]

How to Increase Hip Mobility: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@pretschious]

Just to save you ten minutes of your life: 7:40 Deep squat, 8:24 Single leg variant, 9:39 Standing exercise

[@lucaseichinger]

Man of honor. thanks

[@bitburg40]

THANK YOU 😂 Why do the internet experts talk too damn much? 🤪🤬

[@pretschious]

@@bitburg40 You're welcome! They probably get paid by the hour 😆 Or, what's even worse - they talk so slow that one could increase the playback speed to 1.5 speed and still get bored 🥱

[@janarthanam3093]

The introduction is for proper recognizing of the problem, and to understand the need for mobility

[@janarthanam3093]

Anyway timings help for later references, after watching the video

[@user-ji3sz5yx3k]

Yes, hip mobility video, please. Afraid I have both problems.

[@kentcrawford9811]

Seconded.

[@joselup]

Great information.... now on to the hips, my good man.

[@barefootstrength]

Here you go: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@barefootstrength]

@@joselup Thanks my man. Here you go: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@meganhenry5795]

That's because it's all connected. When one joint starts declining, the rest will follow. Your mobility is the most important thing you have.

[@277Shadow]

Thanks for the great videos. I've always been skinny but active throughout my life. Played all kinds of sports and I even did a half marathon when I was 18 and finished under 2 hours and 20 mins. Like I wasn't jacked but I was pretty ripped people say. Now I'm 27, ten years later and I barely can do any of the exercises I used to. Last time I actively worked out was 21. Because of depression, past memories rising to the surface I never processed, and not taking accountability for myself I smoked weed and drank my body in the plunder. Finally had the wake up call recently to get off my ass and make something of myself. So, thanks for the videos, it's hard getting back into exercise after so long of not doing it and treating your body like crap.

[@wolfyyy13x]

I'm a year ahead of you in age, and in the exact same boat. Stopped regularly working out at 24 and started again a few months ago. I really thought that the motivation was gonna be the hardest part, and it would be so easy to jump back into! I remember taking a year off back then, and hopping back in like it was nothing. The way I've taken care of myself the last several years sure has me feeling old, especially when I'm at the gym lmao Good luck jumping back into things!!

[@RuthRudden]

This was great! Even with the ad included. Very instructive. Thank you! I especially like the deep squat single leg variation where you explore different angles. Likewise with the step up version which is a cross over instead of just straight on. Can't wait to try these variations! And yes please for hip mobility video! Going to check now whether you have one.

[@NosebleeddeGroselha]

I have a voguing competition in a few weeks and I hope to have a bit of improvement to do some cool dips and drops. I might come back to report my progress and how the competition went! 04.03.24 - Day 1: I did some regular squats and practiced falling safely on a mat just before watching this video. Tomorrow I'll start the ankle and hip mobility exercises and also start doing yoga. 05.03.2024 - Day 2: I did about half an hour of low-intensity and low-impact exercises today. I used LeanBeefPatty's full-body mobility warmup before this routine. My ankle exercises were assisted deep squats (advised by Barefoot Strength), calf raises and tibialis raises (advised by Squat University and Hybrid Callistenics). Also, following Patty's warmup, I did some deep lunges with a raised leg. I can get to a deep squat if I support myself, but I can sense I'm nowhere near being able to hold my weight, balance and fold my legs without support. But good to see my ankles aren't stiff to the point of that being impossible. I didn't do reps, I just went down, held it for a little while, then got up slow and steady. It felt pretty good, I can feel my calves stretching. Finally, I sat on my folded legs for about 30 seconds like advised by Squat University and it felt pretty good, I think I can get used to this if I do a little bit every day. As for my drops and dips, I trained falling safely on a thick mat and tested some positions to get down and up as elegantly as possible. I think I'll do a lot of progress if I train every day, this might be promising! I stretched a lot afterwards and warmed up beforehand, but I feel like I might get sore tomorrow, we'll find out in Day 3 lol

[@R12gsa09]

Great exercises! I’m aware of these body handicaps, even though it took me a while to work on my “Asian squat” daily and incorporate it in my routine. Especially traveling long distances by plane or vehicles.

[@Page00yeah]

I love that cross-legged ankle mob. I had been doing a basic variation for months now with minimal progress and it never dawned on me to explore slightly different directions and not just dorsiflexion. Thank you, this is exactly what I needed.

[@offerlefamily2795]

Just what I have been looking for! An injury from childhood has resulted in a weak left foot which I have struggled to make connection with. I look forward to trying the exercise using the step!!

[@someone-ji2zb]

I also injured my left foot early on in life. Sadly it led to a tendon tear in my 30s that likely wont ever heal 100%. Only now have I been focusing on compensating for that damage, but I do wish I had been strengthening it 15+ years ago. Don't make my mistake; focus on your weaker muscles. Anything to do with feet, inner shoulders and even elbow. Standard weight lifting routines not enough

[@overland_adventure_nz]

Perfect timing, I’ve been having a lot of problems my ankles in the last few months, despite having walked barefoot and used barefoot shoes for the last two years. It’s probably something to do with my young puppy keep pulling in trying to deal with that . Keep up the great work . More people need to learn about going to be a foot shoes, or just going barefoot and not be a fashion victim .

[@AhmedAdel-sh6gf]

This was very informative ..Well presented and explained 👌 . Great video thank you my brother 💪❤

[@asken5139]

The video starts at 7:00

[@janschenk85]

Thank you for the guidance on increasing ankle mobility. Do these exercises differ with a high arch? I can almost get into the deep squat... Thank you for your help

[@Corrans]

Oh yay, I love hearing a fellow South African KZbinr. Great video too. I need these mobility exercises.

[@roalvdiaz4948]

An amazing channel! Really appreciate your uploads

[@aclemarag]

love your videos.I am working on my ankles and trying to improve the hip mobility. Drives me crazy sometimes...you know, what i really love to strengthen my feet is to fall but not to fall in all directions..and play with my hands,creating torsion and twisting everything possible...trying to reach far, keeping roots on the ground! what do you think about it?

[@Stealscandy]

Dude I needed this, messed up ankles from weight and years of jiu jitsu, great vid

[@henrikhansen9358]

Really learning alot from your videos so an video about hip mobility would be welcome. Im 51 years old and a powerlifter in the 80´s where Arnold was the Good. You can se that in my mobility today :)

[@nichobee]

I think my postural problems have actually begun with my tight ankles, because for the longest time they've caused a chain reaction of compensatory movements and physical imbalances. Squatting at the gym has always been a big headache for me, and I simply cannot execute a proper resting squat with a straight back, otherwise I just fall backwards. When I measured my ankle dorsiflexion with the knee-to-wall test, the furthest back I could bend my knee to the wall with my heel flat on the ground, was 3.5 inches at a painful stretch. I've ready the healthy range is at least 5 inches, so there's some work to do. Right now i stand about 6'2" but I should be standing around 6'3" to 6'4". For many years it's like my ankles have been literally pulling me down. It now makes sense why I consciously feel more relaxed and even taller when I'm walking up a hill, because the gravity and upward gradient are giving my ankles a good stretch, which provides stronger support for the rest of my body. After deeply troubleshooting my problem for over 12 months now, dead arm hangs and resting squats are the only exercises that give me any sense of relief.

[@ivanhdrider2001]

Yes to hip mobility video. I have both issues. Also please consider showing different variations for those who are no where near the flexibility level portrayed. Thanks

[@ferryvantichelen6521]

Squat University taught me that spreading your feet out is not necessarily a bad thing. It could just be how your hips are built, right?

[@jericho3948]

It’s an either/or thing - restrictions in hip internal rotation could make it so a wide stance toes out squat is the most advantageous position for you anatomically. However that position could also be a compensation for poor ankle mobility. Test your hip and ankle mobility and see which seems more restricted/lacking in mobility and you’ll have your answer

[@djswvh]

Great video. I have no pain or problems in my ankles but the mobility is gone. I am now trying to regain mobility for half a year and the tips in this video are really useful!!

[@lonewolfgaming584]

Hey. I think you are on a really good path. I would like to see a step added though: Do you think TMJ is a caused by modern shoeware? As a dental technician it would be really helpfull to know this. Because teeth are not as maluable as say muscle and tendons. So a bad posture over a long amount of time would result in unequal abrasion of teeth (the abrasion part being somewhat normal) which in return would cause TMJ which in turn would counteract a better posture. Leading to two clashing "systems". One that is trying to improve (from the feet upward) and one keeping things as they were (from the head downwards). The clashing point would probably be somewhere along the Spine or the hips. Would love to discuss this with you and get your oppinion on this. Keep up the great work.

[@kristinajunge8764]

Having lots of hip issues/back issues would really love a video on this

[@ytfeelslikenorthkorea]

I am a barefoot/minimalist runner for many years, but still have calves issues, mainly because physics - when you land on the forefoot, calf muscles do most of the work.

[@carlost9454]

That’s right if you don’t stretch those calf muscles not matter how much ankle mobility you have, you still won’t be able to squat like a toddler.

[@Witty..UserName]

Regarding shoe choice & ankle mobility I have collapsed arches. Additionally, due to an accident I have 1 leg that is longer than the other (10-12mm maybe) & the ankle on the shorter leg is very limited. This has either caused or worsened hip tilt & a curve in my spine. Even with those limitations I was still an accomplished athlete (martial arts & cycling). I'm closer to 50 now & due to a separate accident, haven't been in great shape the last 2 years. Slightly overweight, strength down, endurance down. I am finally recovered from that accident (bike meets car) & want to rehab & the perform again. What would you suggest as far as soft tissue damage & flat shoes goes considering the leg differential. Thanks.

[@Gman1024]

Great info. Unfortunately those with larger bellies have to modify for that mass in front, which forces legs and knees out to get into full squat position. It'd be interesting to see something surrounding this and various other circumstances, and alternate ways to do it. Thanks for the upload.

[@BD77-dg8bn]

I think the answer is just to do what you can while you lose weight so that you can do it properly once you're leaner

[@Gman1024]

@@BD77-dg8bn, I agree, just like anything else, slow and structured. I think leaning against walls, doorways, using canes, walkers, chairs, stools, as well as other aids can assist also. Decades of life change us in ways we don't often know until it's too late or we're enlightened to make the corrections, and willful enough to do the mental or physical work to do so, haha.

[@maggyrae1333]

Please make a video with neurological effect from the feet/ankle to hip. If there are other parts of the body connected to the ankle area.

[@Acenis]

I've been doing this for 6 months and it feels like little to no progress... No pain no stretching sensation. My ankles just won't go further no matter how much force i put on them.

[@cwr8618]

agreed. I don't think this stuff helps a ton. I've been stretching my ankles just like in the video, for months. No noticeable progress.

[@NietzzTube]

That sucks! Did you find other exercises that help?

[@Acenis]

Yes, ankle joint mobilization with elastic band, but still slow progress. I wont give up. I really want to be able to rest in deep squat@@NietzzTube

[@aaronsinspirationdaily4896]

Checkout Squat University. Much more comprehensive.

[@jimmy-jamesolivier-mccutch2126]

Went from chronic knee pain that normal rehab didn't help to ditching flat foot orthotics to walking 60 miles a week, but even after doing walk plank to Achilles stretch for 6 months I'm still stiff af, this is the next steps, assisted deep squat is painful but no pain no gain

[@shreyasbabji124]

😅😅

[@josuequintero-td5gh]

stretches shouldn't be painful...

[@scoobtoober2975]

It's you and only you that inspired me to go barefoot shoes. Thanks Splay was my choice and our whole family wears them now. I refuse to pay 150$ for everyday shoes. Special use and work shoes, no problem But when my kids rather be shoe less, they fit the bill. Cheers

[@wealthychef]

Great information about deep squats. I'm wondering, wow frequently should these be done, how long to hold them, and how many sets per week? Is more better? Thank you!

[@moonshinesonata_]

This was very informative. Thank you. Please do a video regarding hip mobility too please!

[@kutchbhi1]

Your content, video is such high high quality material. Basically perfect ++++

[@chasewhitney3145]

Exactly what I’ve been dealing with

[@NietzzTube]

This is very helpful! I do have question through .I walked on high heels from puberty onto young adulthood almost daily, so I really suffer from short calves. At one point I just unconsciously stood on my toes even when being barefoot. I stopped wearing heels (just ocassionaly use them). That helped a little, but didn't solve it. I also notice when I wear completely flat shoes rather than sneakers, I just simply start walking with kind of a 'hop', with my heels of the ground, instead of rolling through. Is it still helpful to wear them, or should I ease into it with these exercises? I really want to improve my mobility; I'm now 40 and started ballet and climbing about a year ago, but I notice this is starting to really limit me. For example, I can't keep my heels down doing pliés, also you have to get your heels down with jumps to create enough upwards force, which I struggle with tremendously (I looove relevé's though 😅). With climbing, I struggle with toe hooks that require you to flex your feet so you can hang on your feet/toes. I've tried stretching exercises but I felt I wasn't doing the right ones since they didn't help enough. So definitely gonna try these!

[@qp40plus92]

thank you very much for this, and yes, please can you do a vid addressing hip mobility?

[@tesla-spectre]

I switched to barefoot shoes a year ago, for,like 70% of the time and I feel the difference. Now when I had to wear a standard winter boot for longer time, my hip started to hirt again, which it did not with barefeet shoes. Back to barefeet shoes and zack... works

[@sanxi34]

Perfect timing!! Been walking in saguaros for the last month and been doing exercises to strengthen my feet and gain more ankle mobility. I'm getting there but I still can't do a true deep squat. Little by little, but adding a range of exercises and how to promote the movement is always a good way to try new things =D Also yes! Hip video too... I've been seeing that after the whole lockdown I really lost strength in my butt and there is a lot of tightness which I didn't notice until I started with Animal Flow exercises and jeeeezzz

[@Damin-Danger-Ledford]

🤣🤣🤣 I totally thought you meant you been walking in the cactus lately. I was like how's that help ankle mobility? WTF?!

[@mahdavimail]

Very useful content thanks

[@ednoblejas1905]

Hello, how about after ankle sprain the middle side of the foor part was frozen or stucked what exercises can you recommend?

[@lukelancaster1114]

When I squat that deeply my right ankle (on the right side) starts to hurt a lot. I sprained this ankle over a year ago but never got an x-ray, so maybe the deep squat reveals an issue with my bones (fracture)? Or is this normal? @barefootstrength

[@sksk-bd7yv]

Help me, please! Can anyone give advice? I'm disabled, and have an increased need for feeling the ground in order to keep the balance. As I live in Scandinavia I need shoes to withstand deep snow, ice, frost, road salt, mud and water. My feet are wide due to a barefoot childhood. My usual EU size is 43. I need to keep warm even when I have to use my wheelchair. Regrettably, I'm not rich. Can anyone help me to pick barefoot shoes? Thanks!

[@iridaspace]

What about people who have flat feet? Do they need extra support? When I walk with flat shoes on or barefoot, my feet hurt. Is there something I need to take into consideration in this case or is it all about the practice?

[@balintgruber90]

🤔😄 Good video!! Everything I tought is arranged, it was good explanation, with good plus infos. Thx✌️

[@marknalberta]

It's still stuck on the right ankle. It's not even stretching the calves. It's like there's a stopper in front of my ankle

[@IbisDoodles]

Same!! 😭

[@inspiredone8959]

No animals were harmed during this demonstration. The cat was asleep but my guy was squatting a little close to little buddy.

[@nirmalpaul2558]

Dear Sir Thank you for this informatics video But how can equal my both legs ,my right leg little shorter than left leg .kindly guide me .Thank you

[@JuanGarcia-hc1mn]

What if I already suffer from foot pain from overpronation? Should I purchase motion control shoes?

[@Sami-om6vb]

Any way to strenghten a very flat foot? My orthopedic asked me to wear my shoes with my orthopedic sole at home because it was hurting my knees and lower back... i'd love to be less dependant of my orthopedic sole...

[@TheFakieEdits]

Hip mobility video? Yes please! 🙋🏼‍♂️

[@barefootstrength]

Here you go: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@davidbaraka1741]

Thanks. Will start today. Waiting for vid on hip mobility too

[@barefootstrength]

Here you go: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@kayaker9912]

Love the video! Rule #1 make sure when squatting, you don't sit on orange & white kitty, as they always seem to be underfoot, but of course this is a video on feet & ankles. Thank you for a very informative video.

[@ALL_LAUGH_]

Sir one question after do single leg balance or after do ankle mobility exercise?????

[@uncipaws7643]

Indeed I just noticed my ankles are rather stiff despite regularly going barefoot on varied ground. I guess walking some distance on flat ground is allright as long as you also go on uneven ground ... Now I have some exercises I can do every day, let's see how they help!

[@barefootstrength]

Variability is key 👌 let us know how you progress with your mobility. All the best.

[@lartdelavivre1]

I am a female dancer. My could only do 1" dorsiflexion after 10 years daily wearing high heels practicing dancing for 5 hours a per day plus performing and injured both sides of both of my ankles. Now I do daily ankle mobility exercises/stretching and gain back 4" after 4 years. It is still a long process to get back to where I was. So be aware if you wear high heels walking (dancing) all day.

[@NietzzTube]

Very true! I have the same issue due to wearing heels a lot, even when I wasn't fully grown yet. Does it affect your pliés as a dancer? Great that you managed to get so much mobility back! Do you wanna share what exercises helped you? I'm still struggling 😅

[@ALL_LAUGH_]

❤Thank you❤ i will do this😊

[@johanneshalberstadt3663]

The wedges arent linked. And what shorts are you wearing during the ladder exercise? They look good!

[@standom2390]

I hope that you also discuss the benefits of a low-carb way of eating, particularly for our joints and beyond

[@arunavadasgupta35]

Hi Sir, I am facing the same isssue after my ankel Surgery,I got a trimalleolar fracture on my right ankle, titanium plate along with a extra scrue is implanted, It is now 8 months, I can not squat properly,low range of motion , stiffness.Can you please make a deep analysis video on recovery

[@sleeptalk2529]

that kitty cat just being a loaf in the back!

[@elainerobinson4798]

Yes please hip mobility please !!

[@youtubewts]

Good content well presented and not too heavy on the product promotion. Thanks. 😊

[@ACarpenter89]

Recently got plantar fasciitis flare up. Military collapsed my arches in 2007 been doing yoga don't know how to workout around it. I work on my feet 9 hours a day. Feet always hurt. Videos like this help. Any other tips are appreciated

[@cocomarineblu993]

You likely has issues before and it just wasn’t that bad and it made it worse. I have always been flat foot, who knew and had countless knee injuries. Got worse as I got older: now that i train correctly and stop putting ridiculous stress in my body it’s much better in a controlled environment

[@ginadeliz6162]

brilliant!

[@luckykhouphongsy59]

Appreciated for your advice it really help. And also you got cool gangster orange cat

[@jennetteevans5544]

I did it!🎉 yes great workout!

[@barefootstrength]

Fantastic! Super happy to hear that!

[@gijoyjoy]

I would greatly appreciate a hip mobility video! 🙋🏻‍♀️

[@larrywaltman3916]

Try walking backwards. Doing this will help with all areas of the body. Checkout videos on this. Then you can move on to specific areas such as the hips and feet.

[@katiegarces]

After spine surgery for herniated disc/sciatica, I have no flexion ability in my left ankle. I cant lift the toes while standing up due to calf tightness, but if I hinge forward, no more calf tightness and my toes can lift. Why is hinging forward releasing my calf? If anyone can explain this I'd be SO GRATEFUL.

[@CredibleHulk10]

Titles an 11 minute video "How To" and spends 8 minutes blathering on before the how is even addressed. Come on.

[@reddottx]

Thanks for the tip. Skipped ahead

[@missionjupiter1946]

Please guide some exercise for MS persons for hip and ankle. Squatting become impossible for us

[@barrymick5161]

What was the link for the ankle wedges? Thanks.

[@juliussmith4001]

Great video thank you.

[@ImToinou]

Ankle mobility can also be increased by dorsal traction of the talus bone with a band especially if you feel a pinch when deep squatting, great video tho !

[@sherrymoghadam6414]

I am interestsd in hip mobility!

[@THFrenchteacher]

Yes please on hip mobility. I’m told that my plantar fasciitis stems from my hips.

[@barefootstrength]

I hope this will help you: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@Kole777]

Been trying to fix my ankles, this couldn't come at a better time.

[@ginadickey442]

What if you have low arches? Are those shoes still good?

[@ismailamoola3306]

Great video. Please produce a video on Hip Mobility/flexibility.

[@praveenfogueri1377]

Sir, The main cause of this type of ankle mobility is not tight ankle but tight Calf Muscles other than flat foot or low foot arches. Calf muscles needs to be flexible to overcome this problem. Hope this gives you more insight into your study.

[@jamesmcclain675]

Great information

[@stilton946]

in my right foot i get anterior ankle impingement which doesnt allow me to get a deep squat becuase it is painful, what should i do? i cant go to the doctor as i live in the UK and our healthcare is awful

[@user-gh4lv2ub2j]

I bet this will help in board sports!

[@lucielao960]

the cat is working sooo hard !

[@cwr8618]

My man on the ladder is about to have dreadlocks on his feet. Time to break the clippers out boss

[@user-gi1tk6or2o]

Yes hip mobility please 🙏🏻

[@barefootstrength]

As requested: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@kdcbattlecreek]

I have a disease that caused spasms. Now my left foot points down unless i keep stretching the tendon, and take drugs. and i need a walker. Used to squat all the time. All exercise helps.

[@Roki-Roki]

I am flexible for my age in my hamstrings, quads, hips, but my ankles are like rocks. I walk almost everywhere and been active and into sports since i was a kid. And nothing that i do helps so i have given up.

[@shaktidevii]

Awesome channel!!❤

[@barefootstrength]

Thank you so much!

[@arinasaito9773]

Excellent!

[@cranebeg]

I have no range of motion in the ankles, they are fused at 90 degrees. Can feel a stretch through these exercises but never saw any mobility changes. Will always need wedges/sloped ground, no possibility of a body weight squat.

[@crazykate1]

I would love to see a video on hip mobility

[@barefootstrength]

It’s in the making ;)

[@CptApplestrudl]

I have a really hard time improving my ankle mobility. I watch all the guides about it, be it calf raises, foam rolling, band aid stretches, stretching on the edge of a stair, squatting, shifting my weight around etc etc...but it doesnt feel like I'm improvign at all! I try to push my knee forward as well as I can but at about 1-2 fingers width beyond my big toe it just stops. I try to keep pushing but it doesn feel like Im stretching anything either.

[@NietzzTube]

Same!

[@52tazdi]

Yes hip mobility. I have both

[@barefootstrength]

Here you go: kzbin.info/www/bejne/i2jRq3hoZs6GhLc

[@fredrickmaina-im6gn]

impresive

[@varto07]

My problem is that i´m already have flat foot and i was told by a doctor to wear a special shoe insole and sports shoes, wich comes with a higher heel so i guess i´m already screwed.

[@loyalgold3652]

GREAT!!!

[@jamkpa]

Good stuff.

[@jerefit2010]

I need video on tight hips

[@gotti6377]

Do you have any hip mobility videos