How To Improve Your Ankle Mobility (Stretches & Exercises)

[@E3Rehab]

Thank you so much for watching! Also be sure to check out our blog: e3rehab.com/blog/ankle-dorsiflexion/

[@johnfitbyfaithnet]

Good information thank you for sharing

[@jamiegx]

i eventually gave myself achilles tendinopathy trying to stretch the hell out of my ankles like this. maybe i was just weak idk, but now i have an emphasis on strength first for any mobility goals.

[@UnexpectedVidss]

Does full range motion calf raises with weight strength the ankles?

[@jamiegx]

@@UnexpectedVidss yes, and to be fair to the video there is a number of strength exercises included. i just wanted to emphasize that passive stretching alone has the potential to be detrimental if you overlook strength. i've had a very sedentary lifestyle for much of my life which im sure was a major factor in my case. also, if you have achilles pain you might not want to do full range of motion on your calf raises right from the beginning. this channel has a video on that, too

[@JohnSimerlink2014]

Did you give yourself enough rest days? Tendons grow in length very slowly. You might want to take a few months to gradually increase your ROM

[@BitByBit81]

I like the equation Mobility = strength through flexibility. Go slow and work on being strong through those movements. Just being strong isn’t enough. Just being flexible isn’t enough. Go slow and increase that mobility. Then add additional strength methodically and carefully.

[@chrisgarty]

Same. Achilles tendinitis from pushing into my ankle range of motion too much too fast, primarily using ATG split squats.

[@spacecadet_01]

the only thing thats gatekeeping my leg day to be fun

[@AKS-wf1mq]

Same lmk if you find anything helpful regarding ankle mobility

[@davidk7212]

Yep, i couldn't squat or leg press without a terrible, sharp pain in my left knee. It derailed leg day for me for about 10 years. Then I started doing ankle dorsiflexion stretches before my warm up sets at the beginning of every leg workout and, to my amazement, it actually worked. I'm starting to include hip mobility too now.

[@Simon-pl2zi]

improving ankle mobility takes a long time, you have to be patient and do it daily if you have restricted ankle mobility.

[@jessicawilson1751]

For the last month, I keep tweaking my soleus while running because I do something when it feels better. It's tight calf muscles for sure, but just yesterday I felt my soleus pop at the back of the ankle when running in my 0mm toe drop Altra shoes. In no-drop shoes, I run on the balls of my feet, so the springing motion aggravated the soleus. I'm now trying to do what I can to improve my ankle mobility and loosen up my calf muscles. I have a half-marathon in 2 months, so I'm hoping I'll be in decent shape by then to run it. I'm feeling differences just by doing some of these today. I'm definitely going to keep doing them because tight ankles/soleus have always been a problem for me since I started running in 2021.

[@mewycemwe8489]

This is such a good chanel! Thank you so much for the amazing quality content

[@leroiscorpion2010]

Extremely useful and professional video

[@mfitsenior]

Excelente vídeo, bem explicativo.

[@ebbaa7479]

I’m only 24 but I’ve always had issues with my ankle mobility. Recently I’ve been trying to work out but I cant even perform a squat without needing to raise my heels. I tried the test to measure between my knee and the wall- I had to have my toes directly up against the wall and even then my heel was lifting… I’m worried I have no chances to increase my mobility because I must have some kind of short calf muscle issues or something.

[@eddy7722]

You just need to train like how the guy is performing in the video, you will get better at it, but you have to put efford in it. Try it like 3 or 4 times a week.

[@Ren-er7fg]

I’m going through the exact same thing. I tried the test multiple times as if me not being able to deep squat without lifting my heels wasn’t proof enough. I’m gonna keep practicing though. I have been for 3 weeks and I’ve only seen a tinyyyy bit of improvement.

[@vilasdhuri8533]

Thankful for giving me the knowledge about ankle with scientifically proven

[@佳輝黃]

Good exercises and instructions, thanks.

[@UnexpectedVidss]

Amazing video! Thanks alot

[@robinsierra1029]

Hi, I am writing you here because I have a question about the patella instructions and it’s a year old, so I thought you might find my question here rather than there. My question is that you have examples of three levels, but in the box, where you list what to do, how many reps, etc. there are only two sessions listed even though in the instructions, there is a third level. Can you please explain this to me? Thanks

[@lartdelavivre1]

60 seconds is NOT enough we are talking about join here. I had a very flexible dorsiflexion up until I injured my ankles and dancing on high heels 3-6 hours per day for 10 years. I could only move leas then 1" of staggered stance even thought I have a very strong calf strength and muscles. After 3 years of religiously practice staggered stance, I gained 2 more inches. Now I do step up with bend and weight hold for "2 minutes" per day per ankle and standing slant board and within a 6 month period I gained 2". Now I have another 3" to go to achieve 8" without force from the wall to my second toe so I can do pistol square and Olympic square with back straight.

[@lartdelavivre1]

@@ExcellenceAesthete 7- 5 x per week - I do - split exercises (2 in the morning and 3 in the evening while watching tv :) *1 min Elevated/step up banded and weighted dorsiflexion (each ankle) *1 min standing knee to wall hold (using body weight to push the heel down) (each ankle) *1 min deep squat weighted hold (leg as close together as possible with slightly back to wall/furniture) *1 min standing slant board (each leg) *50 x moving ankle left to right with light band (each ankle) Since I injured both left and right ankle on both sides in two different occasions, so if I skip those above exercises for a week due to travelling or etc., my ankles are slightly less mobile and stiff. Have good dorsiflexion is extremely important for going down the stair, hiking (down hill) , martial arts, squat and etc. especially for female who wear high heel for decades and always when we age. (in short mobility and flexibility is paramount in old age and so is muscle strength).

[@Masa6x]

I'm also curious ​@@ExcellenceAesthete

[@Verbux]

??? so how long do you spend fixing your ankles lol

[@DajanaPajkic]

Great video. Thank you!

[@Jay-vr8it]

i broke my fib and im 8 months post operation, my flexion isnt nearly as good as my other foot but as you said, extra flexion might not be necessary. I can run 5km races now and rock climb again but im still short quite a bit of flexion. point being keep working hard and youll get better

[@greydeus9175]

That's amazing! I had the same surgery, spiral fracture on left leg fibula, and don't have much dorsiflexion but was an athlete and martial artist before that injury so trying to get back to that however I can. I improved greatly but not so I can run just yet or do a large majority of my older exercises. My surgery was in June 2023 so maybe I still need more time.

[@aburhattar9753]

Wow dude I can feel the benefits already, thanks

[@margitweren2003]

I love your information it’s great 👍🏻

[@Thenewrich-fv6ld]

Your videos help me so much, do you have any knowledge about what common problems people with very big feet have?

[@119Agent]

Damn this guy has extreme flexibility. I can’t touch the wall with my knee if my toes are touching the wall.

[@240493cwjb]

Thank you for the video. What is the brand of cable column that is featured?

[@justinrees2400]

The nfl needs this information

[@andilemdubo151]

Day 68 cast off ....I'm walking but not properly (no crutches though), and the pain still killing me...everyday

[@alecnolastname4362]

i broke my ankle early feb, best advice i got from the medical staff was do the alphabet with my big toe, took a week after the cast came off to get me into physio best one they told me was heal raises. 12:13 this one kicks my ass and i love it

[@alecnolastname4362]

walking with a gimpy limp sucks and really slows me down

[@rockemstockemkicks4829]

I Broke my ankle last year at 40 years old smh and I can run and stuff now but I'm battling stiffness I can't shake so I will try this out consistently to see what happens. It's a long road to 100 percent and mobility but I'm damn sure gon try. Hang in there.

[@_nicomarco_]

thank you

[@RuthMartinez-i5j]

Ransom Shores

[@xyslayerfly]

did the ankle mobility test... i couldnt even do zero inches lol.

[@robertoandreslunareyes8897]

😢

[@somnia3423]

im gonna try these, i think i will come back in 8 weeks!

[@naifona123]

How’s it going any notable changes ?

[@somnia3423]

@@naifona123 yes sadly i had another operation because of my broken wrist, will continue when im better, but it does work! Didnt believe it at first

[@mr.awesome4184]

Any changes?

[@somnia3423]

Sry for the long wait! Yes it did improve!

[@mr.awesome4184]

@@somnia3423 that’s great! So you can do a deep squat now? I really want to be able too, as well

[@bobbydenezza7795]

Can you please do a pec strain rehab video?

[@joesr31]

Heres the weird thing though, when my feet is elevated, eg. on a chair or bench(4:25)or low half kneeling, my mobility is great, I can bend all the way down. However, when my feet is on the ground (eg. split squat is 0:42), I can barely reach 10 degrees of bend, when is that so?

[@allthingsreview777]

Any advice if I have a negative dorsiflex? My calf is super tight.

[@lukejuras8024]

I'm here to get better at snowboarding :) trying to increase mobility and strengthen for heel side carves.

[@RidaHakeem]

great video! thank you 🙏🏽

[@mustaphaaithoumad5544]

my problem is that my heel can't even touch the ground that i can't perform these exercises . what should i do please

[@simonloo2168]

Poor ankle dorsiflexon is mainly due to tight calves (personal experiences)

[@Ice-Sik-ill]

What stretches should I do? I think this might be my problem… my right one has good range but not the left.

[@simonloo2168]

@@Ice-Sik-illI am quite lazy in the stretches …..normally I do Asian squat supported or I have an angle board which I can adjust for degree and I just stand on it for 5min etc. but I have to admit i m not diligence on this So I continue to live with the poor dorsiflexion

[@Ice-Sik-ill]

@@simonloo2168 yeah, same here… I try and stretch my ankles and do ankle mobility drills but I’m not seeing any improvement. Maybe I should stretch my calves or do soft tissue work.

[@juanmunoz8461]

What a good distance between wall and toes?

[@obitogaming95]

I got a surgery done recently for O S trigonum removal & it’s been 8months since the surgery im in rehab , anytime i try to bring my knee forward it hurts near malleolus. Im clueless

[@gakiger]

Anyone know what type of cable attachment that is at 7:40 ?

[@jcl9792]

Maybe a cuff?

[@FelipeSantos-ry1cd]

If i use a heel lift, and gradualy reduce the size of he, this could work?

[@quincycuthbert5408]

No exercises for calves?

[@belenlg5978]

Thanks!!! My poor dorsiflexion is worsening my chances of rehabbing my bad knee

[@fatemekazemi7297]

Hi, it's been 80 days since my anterior cruciate ligament repair and my foot still doesn't straighten normally without pressure. Is this a problem and will it cause trouble for me later?

[@mustafaGeezer]

If you don't work on mobility it probably will. Just stick to a program you'll do on a regular basis.

[@Shep01]

what brand of shoe is that?

[@xllisaiah7436]

The dorseflexion on my right foot is only 2.5 inches despite never having an injury 💀

[@thomasanderson9460]

where can i get hose shoes ? :)

[@loveVII]

I got about 1 inch range of motion. That's a lot right? lol

[@danif1359]

What actualy am I stretching?

[@whitepinewild]

My understanding is Joint mobility includes but is not limited to stretching tendons and muscles, etc.

[@SettieSpaghetti]

Tibia Anterior

[@melchoraslez1689]

Will tibialis raises also improve DF? Also how exactly are calf/heel raises gonna improve my DF?

[@medoabdo1156]

i thing it's related to Arthrokinematics

[@linusphoenix7676]

Been an athlete my whole life and have always struggled with this issue. My mom has it and so does my brother. Is it purely genetic or can it be fixed? I’m sure I can improve it but I wanna know if there is some sort of genetic impingement or if anyone has the ability to squat with full range without the heal lifting up. Has anyone been able to fully reverse the issue?

[@BangOutVolleyball]

Been doing these for 6 years… the answer for us athletes is no.., but what I do realize doing these all the time… my performance increases, less pain, and better movement. We’re athletes so we’re going to have compensations. This is a great way to maintain our abilities.

[@jessescent6422]

When regaining rom with a meniscus injury at what point should i progress from heel slides to kneeling rockbacka

[@dustincrager2832]

What kind of barefoot shoes are these in the vid?

[@Blitzer00979]

I think they're Vivo Barefoot

[@SportifyTVofficial]

I had lateral and medial malleolus fracture but my range of motion hasn't came back to normal after months of strengthening and stretching. Is there anything I can do to improve that?

[@user-ps3gr3ed1z]

Always high quality infotainment!

[@gianclaudiosantoni97]

Role of manual therapy?

[@ElifSuSağlamStudent]

8.40

[@ElifSuSağlamStudent]

0.44

[@ElifSuSağlamStudent]

0.25

[@pjtiongco]

will this help with my right ankle being stiff from gouty arthritis?

[@madisonbrown3547]

Best thing you can do is improve diet

[@JoshuaPennington-x2r]

Miller Carol Hernandez Donald Lewis Susan

[@waffle_chair9269]

No diagrams explaining the restrictions, nor what each exercise is doing. There is much more than this, that’s needed to be known.

[@w7855]

None of these do anything…the boney structure of the ankle joint makes ankle mobility very genetic. I’ve never seen anyone improve their ankle mobility more than a tiny bit.

[@normalboi2619]

Could you give a source?

[@w7855]

@@normalboi2619just look around, have you ever met anyone who has greatly improved their ankle dorsiflexion? I haven’t. But have seen tons improve hips etc

[@jouldalk]

I know someone who significantly improved his ankle mobility. As a soccer player he was very stiff but managed to achieve staying in deep squat (full feet on the ground without placing them in "duck" position) after several years of training. Yes... Years...

[@w7855]

@@jouldalkdid he improve his ankles or his hips. Improved squat doesn’t necessarily mean the ankles improved. The talus isn’t even connected to any muscles. The mobility isn’t going to change unless you have an inability to pronate your foot and then improve that.

[@kenaikyoshi416]

My ankle and other joint mobilities tremendously improved, and the pain from injuries went away.

[@karlie7]

my lunge test is only 7cm🥲

[@edwarcastil]

squat rocking

[@shyrox7319]

Awesome video, thank you so muchh!😇🫶 What do I do / train if I have knee pain whilst or after training ankle mobility?

[@androislive]

Thank you very much brother police recruitment I started running and having ankle pain while running. I did exercise after watching your video. Now my leg has become better. Now I am running comfortably thank you bro 😭😭❤❤❤ Love from india ❤❤😭😭❤❤