How To Properly Execute Ankle Dorsiflexion Drills - Get Better Results With This Fix

Lower Limb Foundations program: www.conorharris.com/lower-lim...
0:00 Problems With Traditional Dorsiflexion Drills
0:41 Biomechanics Of Ankle Mobility
1:40 The #1 Important Key For Better Ankle Mobility
2:54 Exercise #1
4:57 Exercise #2

[@conorharris]

Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on ankle mobility: kzbin.info/www/bejne/gJW3ZGqHpJeqrs0 - If you want more of a comprehensive approach, check out my Lower Limb Foundations program that is designed to help with issues exactly like this: www.conorharris.com/lower-limb-foundations

[@JR3318.]

Holy shit.. I tore my acl last year and was initially doing fine until some knee tracking issues appeared. I’ve been watching your videos on hip internal rotation; they were helping but this last bit for my ankle finally unlocked everything! Thank you so much 🙌😭

[@hekkrjs2698]

So what helped with your tracking hip, ankle or both? Also I wish you a got recovery from your torn acl!

[@emilia.7312]

This is just what I needed. I've tried all the calves and soleus stretches, the mobilization with the band and weight and got no results even if i stick with it for weeks. Now implemened this and I'm shocked how quickly I get results.

[@flowmovementtherapy2096]

Fantastic to see you explain what pronation actually is with details on the movements of the bones. Also for breaking the narrative that pronation is a bad thing and should be avoided. And for giving credit to the GOATs Gary Ward and David Grey :) What I commonly see in the last drill is toes gripping to avoid pronation entirely. People end up with hammertoes because their brain is doing anything to put on the brakes to avoid pronation.

[@akashvyas5070]

glad i found this video, wanted to improve upon this

[@mrgrumpycat9049]

this is a gem

[@lean4real_11]

no you are :3

[@thomas2081]

Thank you for this video Conner. As someone with a limited dorsiflexion I can't appreciate it more. Due to the injury in my right ankle many years ago and no physio at all, my body compensated for many years, which led me to end with a rotated hip and scoliosis. I have been using a rubber band exercise to improve my dorsiflexion but your explanation makes so much more sense. None of the 'professionals' explains clearly how your foot actually works holistically. I have notice the difference in regard to the 'foot stretch' with the turn following your video. Makes so much sense. I can't thank you more. Thank you.

[@johncuba1612]

pretty kewl Explanation,Sir ! Cheers from Eastgermania

[@vvvv-lu8wh]

awesome

[@AdamKlingenberger]

Thank you very much. I’ve been working/struggling with this for almost two years with minimal improvement. When I do these exercises, I can feel that my feet don’t know how to reposition to avoid the pinch. For these exercises to lead to improvement, do I just repeat the motions lightly (as in teaching my body the movement), do I want to actually strengthen the muscle with repetitions, or should I do a static hold? It wasn’t clear from the video. Thanks.

[@jlamn]

My knee to wall on my right foot is almost twice the amount of my left. I can probably do twice as many calf raises on my left than my right.

[@factmania26]

Hey Conor, thanks for the video. Could you make a video about pain in posterior shoulder capsule. I have pain during pressing moving or throwing in the back of the shoulder, it doesn’t feel like muscle pain but more like my glenoid don’t move properly.

[@Pedro-ol1fr]

Do some breathing proper exercises, train your opposite glute(ex:if u have pain in your left shoulder strength u r right glute

[@nikhilshrestha9540]

Hey I'm from your previous video - how to fix inner knee pain and outer pain. Can we do this exercise while also doing for the genu valgum ( inner knee pain ) ?

[@christosxanthopoulos5235]

Hello Conor. Training with the blackboard will be good for the ankle mobility?

[@estetty]

I have no movement in the subtalar joint and have a limited dorsiflexion. My 5th metatarsal takes almost all the pressure when walking if I don't let my foot abduct which it wants to do because of all the movement restrictions. Are these exercises for me?

[@BrainHax]

Hey , I do pass the ankle dorseflexion test which we do using the wall But I still have dorseflexion limitations for deep squating , I noticed that my foot doesn't know how to collapse the arch Will doing these exercises help me get more dorseflexion even though I already pass the test ,I mean few more degrees of dorseflexion atleast

[@michaelk.5706]

If I do the first exercise I can hear my ankles making some cracking sounds... Is that because of the tibial rotating?

[@petergrudzinski343]

Conor, when i added in the rotation at the hips, I feel more internal rotation of the tibia but it also leaves my knees with way more tension in than if i just move forward in motion with minimal rotation. I have very limited internal hip rotation as well. Any thoughts?

[@body-compass]

Hi Conor, I want to ask you a question about your bio-mechanics course. It says registration is closed. But there is no info about your next course. Are you offering this course in the fall? How do I get info. I can't find any way to contact you on your website. 😢

[@Nick-kf3io]

Dude your face at 4:57 😂

[@coachoctavian6160]

Hi conor, my right side pelvis is in more APT than my left, left is nearly fixed, my left ham quad oblique is weaker than the right, is it a way for the right side to compensate for the left? Any advice?

[@justinava1675]

It seems a little too much obsession with being perfectly symmetrical.

[@coachoctavian6160]

@@justinava1675 might seem that way but its still causing me some SI joint discomfort (way less than before tho), and I wanna fix that discomfort completely plus tight erectors. In my case its kinda a lot of APT on the right just a bit on the left which is why I asked

[@Pedro-ol1fr]

I think u have left aic(right lateral pelvic tilt).check his yt playlist may u find some solution

[@coachoctavian6160]

@@Pedro-ol1fr isnt it a right AIC? Cus the right side is more shifted forward in APT, left side barely any APT, just trying to figure out what is the problem so i can go ahead and fix it please

[@Pedro-ol1fr]

@@coachoctavian6160which side your shoulder is lower and which side u feel more inner hamstrings , adductors compare to the other side . Most people(90%) feel their right inner(medial ) hamstrings and adductors over working and we can't feel left inner hamstrings and adductors . So fist check your medial hamstrings , adductors strength

[@aron4408]

Soooo doesn't this mean that all the Squat videos telling us to grip the ground with the toes are effectively telling us to limit ankle dorsiflexion??

[@ferdinandomicco3763]

Amazing exercises! I am way more conscious about the feeling to pursue when try to go knee over toe. Still one problem...my tibia is constantly externally rotated and i have no tibial internal rotation. Is this something i should try to improve for a better ankle and knee movement? How could i do?

[@ferdinandomicco3763]

I am asking this question because my tibia is so externally rotated that obstruct my feet internal rotation and pronation twisting it externally in supination. Of course i am having problem with my Achilles tendon...

[@ChaseMountains]

i think Connor just released a video that may help with that internal tibia rotation kzbin.info/www/bejne/fWmYpn5mhdloicU

[@prakshi-priya]

I find it very confusing to do at home.

[@kathrynbustamante2476]

So these videos are great for physical therapists but not for regular people. There is way To much medical terminology

[@natalie.natalie.natalie]

Too complicated 😅 cant see anything and cant follow so much talking. Sorry friends. ❤