Unlock Ankle Mobility (3 guided exercises)

[@YOGABODY.Official]

Grab the PDF pose chart here: www.yogabody.com/unlock-ankle-mobility-youtube/

[@isaacnchindo2281]

Great

[@mvl6827]

@@isaacnchindo2281no PDF here unless you give your details....

[@loannguyenyogatrilieutunhien]

Can u explain why breathing out by mouth make the muscles more flexible?

[@ritac55]

This is the most useful video on ankle mobility I've watched! The ankle is my greatest weakness amd keeps me from running and most yoga moves! Looking forward to starting this routine! I do have an extremely tight right quad that keeps me from staying in that last position no longer than 30 seconds. Thanks again!

[@YOGABODY.Official]

Thanks Rita!

[@andreleblanc7616]

This has really helped with my deep squats, thanks.

[@krystal1131]

You won my heart. You speak my language. You are truly a passionate practitioner who knows what he's doing.

[@YOGABODY.Official]

Thank you for your kind words! - YOGABODY Team

[@MrLorenzobringheli]

your channel is pure gold 😊

[@YOGABODY.Official]

Thanks for your support, Lorenzo!

[@jmas2312]

Thank you so much for this detailed description of how to stretch ankles. I’m working with my grandson who was born with bi-lateral club foot. His feet and ankles are very stiff. It is super helpful to understand the muscles because the therapy he’s getting is less than ideal.

[@YOGABODY.Official]

You're welcome! -YOGABODY Team

[@natacha2050]

Thanks for this video. I have had problems with my Achilles tendons for 3 years now and haven't been able to get back to what it used to be even with the physiotherapist. Will try these. Thanks again

[@YOGABODY.Official]

Glad you found the video helpful! - YOGABODY Team

[@elizabethanderson2968]

This is the most informative video I have seen yet regarding ankle mobility ... and my ankles don't exist atm

[@YOGABODY.Official]

Sorry to hear about that. Better start feeling your ankles through gentle ankle exercises and gradually building your ankle strength. Start today and start slowly. - YOGABODY Team

[@madder6218]

I deeply appreciate the full explanations. Thank you. Though I may not know what you're talking about now, the more I watch and learn from other experiences, the more I will! thanks to those who share the knowledge. I don't have to know what you're talking about all at once. I wasn't born with the knowledge download and thus have the opportunity for the adventure ☺️ Edit add: Love the do it with me format coupled with bite sized nuggets of why we're doing this!

[@YOGABODY.Official]

Love the attitude! Learning is a journey, and every step is valuable. You'll be a pro in no time. - YOGABODY Team

[@re2ema]

WOW those exercises unlocked my stiff back ankle immediately! I'v been hunting for years in the KZbin for a situation or some good stretches, but all I got was squats which I can't do! Thank you very much.

[@YOGABODY.Official]

Happy to hear! Thank you

[@mrsbootsworkouts]

In my busy schedule i tend to skimp on stretching, thankyou, this is amaizng!

[@AdenaKaiba]

Very useful, thanks a lot for adressing the subject!

[@lynn_anderson2]

Very useful, thanks!

[@dam3033]

Thank you for all that you do. You’re videos help a lot of people. Your a legend, keep up the great work 💪🏻

[@YOGABODY.Official]

Thanks for your support!

[@FrancescoMariglia]

This is an important video for me. You are an inspiration. Blessings and thanks.

[@YOGABODY.Official]

Thanks Francesco !

[@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.

[@kermitfrog593]

He's not telling you that ankle mobility is mostly genetic.

[@Acenis]

@@kermitfrog593 He is probably not telling many things. What's your point?

[@kermitfrog593]

@@Acenis "What's your point." If you can't infer it then you have reading comprehension issues.

[@Acenis]

@@kermitfrog593 or you could articulate your comment enough so I can remember what was it about half a year ago. It would only take couple extra words since you insisted on sharing your knowledge

[@kermitfrog593]

@@Acenis I was articulate enough. Like I said, you have reading comprehension issues.

[@PhilipJanifer-ck1vq]

Good Morning Thank You Instruction is precise 💕💕💕

[@YOGABODY.Official]

You’re welcome

[@parijatacharbonneau4090]

Thank you. It would be interesting to see the percentage of bone on bone restriction for dorsi flexion. I have been teaching for 25 year and i have seen quite a lot of it… Usually people with that restriction dont continue with yoga because they feel they will never be able to do downward dog heels down… it must be the same with weight lifting, if that restriction is present there is no way you can continue with that discipline… Thankgod in yoga we can work around it. I have hyper mobile joints, in my practice i have to prioritize stability, flexibility is not a problem or is the problem… We all have different bodies. I notice that people with (i call it ) nothern DNA where not build to sit on the ground… and their muscle and bone structure is different then somebody like me. Yoga is balance between flexibility and stability. Be well, thank you for educating people 🙏

[@YOGABODY.Official]

Great points! Flexibility & stability are key. Thanks for sharing your experience. - YOGABODY Team

[@debsylee]

Superb information! Thank you so much 🙏🏻

[@YOGABODY.Official]

Thanks Deborah.

[@Melissahumble_1]

Am very great in theses

[@rebaj5736]

This was a useful video. I have limited dorsiflexion in one ankle due to post traumatic OA, but I am always looking for ways to stretch both by shins and calves, they both get tight. Maybe I can build this in semi-weekly to help keep the ROM I have.

[@alakanandaraong4765]

Good morning sir thankyou so much for your information

[@YOGABODY.Official]

You're very welcome! Glad you found the information helpful. - YOGABODY Team

[@kaibarnwall6686]

❤at 80 love your exercises

[@YOGABODY.Official]

Glad you liked the video, Kai! - YOGABODY Team

[@deegoodwin4060]

Love this guy. Quick PSA. His hip opening course is well worth it. He makes things feel easy. I'm in my late 30s. Work from home. Low back became real stuff during pandemic to the point I pulled it few times. I chalked it up to age. Doing his 21 day not so challenging challenges has me not afraid to pick things up off the ground!

[@YOGABODY.Official]

Thanks so much, Dee!

[@MattSwain1]

My knee over toe is non-existent. My lower leg, relative to my foot, barely breaks 90 degrees let alone moving past my toes. I’ll have to try the lunge you suggested and see if things improve, thanks

[@jayjaydubful]

Brilliant video! So clear and useable. I've been trying to improve my dorsiflexion in the hope of being able to asian squat (& also I think it might be related to sometimes getting super painful front shins when walking) Thank you ❤

[@YOGABODY.Official]

Thank you! We're glad the video was helpful. Wishing you success in your flexibility journey!

[@taulelledidier8487]

9:15 les sous titres français cachent parfaitement les membres inférieurs et la démonstration de tous les mouvements expliqués. Ballot!

[@whatigame]

This was a cool explenation that I have not seen before and it made me wiser, but in my opinion it's not the full guide, even tho the tittle is correct. I've hade great effect with ''banded joint mobilization'' as well. To make sure the Talus bone moves as it's suppose to. This is before I start stretching, then the stretching work better and the bones don't have that crashing feeling.

[@YOGABODY.Official]

Glad you liked the video! - YOGABODY Team

[@garymartin1672]

In the beginning of video the angle between the tibia and dorsum of the foot is drawn but the 10 to 20 degrees diagram shows floor to bottom of foot while dorsiflexing. So what is your goal for the tibia-dorsum of foot angle?

[@RobertMuriithi-gk3lx]

I'm going to start this exercise to day Robin Mt kenya

[@YOGABODY.Official]

Enjoy your ankle mobility exercises! - YOGABODY Team

[@jennykins934]

Cool video, thank you. I started working on my ankle mobility, and have hit a block on my left side. Dorsiflexion of my left side somehow produces pain at the anterior aspect of my ankle, still trying to figure out what that could be. I hope I don't have spurs.

[@shortchick7715]

After surgery for a broken ankle 5 months ago I am still struggling to get back all my dorsal flexion. 😢😢😢

[@YOGABODY.Official]

Five months post-ankle surgery, limited dorsiflexion is common. Gentle stretching, strengthening, and physical therapy can help restore mobility. Consult your doctor for guidance. All the best! YOGABODY Team

[@shortchick7715]

@@YOGABODY.Official Thanks for the info. I had surgery for a pilon fracture and am already walking unassisted at 5 months out so that is good. Just get frustrated with how slow I'm walking and the lack of flexion. I'm hoping it will return. I am currently in physical therapy so hopefully that will help.

[@YOGABODY.Official]

Hang in there. Keep up the great progress! - YOGABODY Team

[@bennispearson7859]

What if you Had,a Stroke and,Need Some help With ankle Mobility

[@Sonam-nd5vy]

Thank you 🙏

[@tuomas2012]

That looks like 90 degree angle so I'm confused what should I measure

[@YOGABODY.Official]

Kindly check the video again-what you're seeing isn't a straight angle. A 90-degree angle is a right angle and it is exactly half of a straight angle. - YOGABODY Team

[@annewagner196]

You mentioned that shoe choice could be detrimental. Would you please describe the ideal shoe type. I have bunions and very high arches. I use a custom made orthotic.

[@davidrader2282]

Look into barefoot or minimal shoes and exercises to strengthen your arches. Orthotics make it worse as it’s like having a cast on

[@amblincork]

If you have high arches, why are you using orthodontics? Orthotics are usually used for flat feet or low arches

[@annewagner196]

@amblincork I'm not any kind of expert, but my podiatrist made them from a mold of my feet. Walking in flats is painful for my feet.

[@luzleeds5447]

Hi! Ím 70 years old and i have been diagnosing with Planta Facilities in both feet,i play Pickball,dance and exercise Ím very feeding, Ím doing your Ankle Mobility exercises,but could you please share some exercises for Planta facilities,thank you

[@YOGABODY.Official]

Hi Luz. We have a video uploaded about Plantar Fasciitis. You can check it out here and hope it helps: kzbin.info/www/bejne/fnqohpJ_ocSkqKc - YOGABODY Team

[@BBMCV]

Hello, je me suis fais une fracture du pied (5e métatarsien) et une grave entorse (avec arrachement osseux). Pour l’instant mon pied est emprisonné dans une botte. Mais je garde précieusement votre vidéo pour la période de rééducation qui va arriver. Merci beaucoup, et salutations depuis la France ! 👍🙏🏻♥️🇫🇷

[@YOGABODY.Official]

Nous sommes heureux que notre vidéo puisse vous être utile pendant votre rééducation. Bon rétablissement! - L'équipe YOGABODY

[@BBMCV]

@@YOGABODY.Official Merci beaucoup ! 🙏🏻

[@YOGABODY.Official]

De rien! Contentons de vous aider. - L'équipe YOGABODY

[@revahill2074]

Ex1 6:31 Lowr Leg Activation exercise block and chair/counter top/stool/ timed Ex2 8:20 Runners Lunge straight leg Ex3 9:51 Runners Lunge bent leg Ex4 13:16 Lightning Bolt Pose (block)

[@gaferoz]

Hi Lucas, really appreciate your well explained stretching exercises, thank you. 1) immediately after these massive calf muscle stretches is it safe to do full squat with body weight or should wait some time ? How much time ? 2) is this exercise good to do daily just before breakfast time in mornings ?

[@wselak]

good video!

[@YOGABODY.Official]

Glad you liked the video, wselak! - YOGABODY Team

[@michaelbeholder]

“To get rid of my bones here” Never thought I’d hear anyone ever say that 😂

[@Melissahumble_1]

Yes true

[@YOGABODY.Official]

Glad you liked the video, Melissa! -YOGABODY Team

[@denisemacioszek596]

If you got bad arthritis in your knees, can you do sitting on your legs?

[@YOGABODY.Official]

This may not be ideal for bad arthritis. Check with a doctor for to ensure your safety. - YOGABODY Team

[@joelwallenius2877]

Hello. I did MRI, CAT, and flat X-rays to finally confirm that the shape of my talus is simply not conducive to healthy dorsiflexion. To squat barefoot on flat ground, I need to stand really wide, lean forward a bit, and preferably reach my arms out in front. It absolutely sucks, but anyway - what is your advice to people like me? In the future I'm sure there'll be a surgery to fix it, but until then...

[@YOGABODY.Official]

Sorry to hear, Joel - your modification sounds just fine. Is it causing you problems? Can you work around it?

[@joelwallenius2877]

Sometimes I can work around it, sometimes not. Lunge walks for example, very awkward - subconsciously I'm aware that there'll be collision pain if I push the dorsiflexion so various muscles deactivate which destabilises the whole thing. With raised heels it's fine... but I hate being dependent on externals. I tried doing lunges up on my toes but the knees would soon complain. Running uphill is also not so straightforward. :(

[@joelwallenius2877]

Sometimes I can work around it, sometimes not. Lunge walks for example, very awkward - subconsciously I'm aware that there'll be collision pain if I push the dorsiflexion so various muscles deactivate which destabilises the whole thing. With raised heels it's fine... but I hate being dependent on externals. I tried doing lunges up on my toes but the knees would soon complain. Running uphill is also not so straightforward. :(

[@HolyCodzta]

With pins still in my left ankle from a break 15 years ago really limiting dorsiflexion and insertional achilles tendonitis on my right, it sure makes it interesting working on this stuff! Thanks for the tip on keeping heel flat to reduce stress on the achilles, will keep that in mind. Of course I see a lot about keeping your heel flat but generally that seems to be for making sure you're actually stretching, I just find it fun to make calf stretches a bit more dynamic by rolling forward and back onto the ball of my foot slightly so I'll stop doing that on my right from now on.

[@mvl6827]

Achilles are my problem, far too short to squat. My heels raise from the ground when I try. However, I have no problem sitting on my heels for 2 min.

[@YOGABODY.Official]

Try some focused stretches for your Achilles before squatting. - YOGABODY Team

[@V009j]

Hi. I have had an ankle surgery last year and my range of motion is just not coming back 😢

[@cranebeg]

Hello, I'm desperate to be able to perform the fundamental bodyweight squat. I am stretching a lot and actively trying to get my knee over toes. Both knees and ankles are chronically stiff, the last pose here "seiza" is very uncomfortable. But hips loosen up quite well going part way into "the child's pose". I would really like to know if those boots were/are worth the investment for wearing post stretching and while sleeping. It seems as though although I get a temporary range of motion improvement it's back to square 1 every (groundhog) day 😭 especially with the ankles. Thank you Lucas/Yogabody.

[@MichaelVash7886]

I don't have an issue sitting like that due to ankles, but I have one knee that ends up feeling a lot of pressure

[@YOGABODY.Official]

Seems your knee feels pressure in that position. Try using support or exploring other seated options for comfort. If pain persists, consider consulting a healthcare professional. - YOGABODY Team

[@olgawoods5109]

I have severe osteoarthritis in my right ankle. It limits the ROM extremely which causes strain in the whole foot. I hope these might help. It seems the problem is in the joint itself. Will these kinds of stretches do any good? I am going to try and see.

[@YOGABODY.Official]

I'm sorry to hear about your osteoarthritis. While gentle mobility exercises can sometimes offer relief, it's crucial to consult with a healthcare professional for personalized advice. The exercises on the video might not be as helpful for your condition. They can guide you on exercises suitable for your current condition. - YOGABODY Team

[@zrbadrul09]

Thank you so much.

[@YOGABODY.Official]

You're most welcome @zrbadrul09! - YOGABODY Team

[@robertmathison-snell3645]

Bilateral hallux Rigidus and talonvicular osteoarthritis sucks i have high arches and walk on the outside of my feet due to my big toes

[@YOGABODY.Official]

Sorry to hear about your current condition. - YOGABODY Team

[@mojgankhalili1489]

❤❤❤❤

[@pelvicangel]

Thanks for this Lucas, very helpful

[@YOGABODY.Official]

👍

[@kerrybrown1559]

Like you, I have very high arches and little dorsiflexion.During the second phase of the second exercise my back leg was able to bend only a tiny amount. I’ve previously been told my talus bone is locked. Is this exercise right for me and will it see an improvement if I keep doing it? Thank you for your videos.

[@YOGABODY.Official]

It's not uncommon to face challenges with dorsiflexion, especially if you have high arches. The exercise can be beneficial, but consider visiting a medical professional so they can check it personally and tailor it to your specific situation for optimal results. - YOGABODY Team

[@ЛукаМиленковић-п2с]

Hi, during the second test, I'm experiencing no issues with my ankles, but I feel pain in my knees. Additionally, my knees crack when I squat, although there's no associated pain or discomfort. I work out ankle mobility regularly and have good range of motion. Can you help with what might be causing this? Thank you.

[@YOGABODY.Official]

Knee pain in runner's lunge could be from muscle tightness or imbalance. Cracking knees during squats might be harmless air bubbles, but if pain persists, seek professional advice. - YOGABODY Team

[@dixiewilliams7285]

should my knees hurt on the last stretch or should i not do it

[@YOGABODY.Official]

Your knees ideally shouldn't hurt during stretches. If you're experiencing pain, it's advisable to modify the stretch or consult with a doctor to ensure you're doing it safely and effectively. - YOGABODY Team

[@leehirz6165]

Are you aware that uTube is putting multiple ads into your stream and that many people, me included, won't watch when uTube does this and might even give you a negative response. Your videos are really good, it would be a shame.

[@YOGABODY.Official]

Sorry to hear that. We don't have much control over it. It would be lovely though that the ads would be shorter, right? - YOGABODY Team

[@traceylennon1204]

I have more problems with my feet. When I sit on my knees they start cramping.!

[@YOGABODY.Official]

Start gently and always listen to your body. - YOGABODY Team

[@edwin5419]

10-20? Geez mine is 27. I could do with a bit of tightening up. Unless you mean the degree from the floor with heel on the ground, then it's 48

[@YOGABODY.Official]

Sorry the angle math was poorly shown, my fault. 10 degrees variance from up/down.

[@edwin5419]

@@YOGABODY.Official ok then mine's 43 degrees. The joy of hypermobility

[@makhiratmingova5794]

👍👍👍🎈

[@peetabrown5813]

Cause I am fat (I think this why) sitting on my legs like that hurts my knees; I feel like my knees are pulling apart

[@YOGABODY.Official]

Excess weight can contribute to knee discomfort. Focus on gradual weight management, and consider gentle knee-strengthening exercises. If pain persists, consult a healthcare professional for personalized advice. - YOGABODY Team

[@marieholtmann7729]

I can not see the first exercise because of the text😭 Such s pitty

[@YOGABODY.Official]

No worries. We do forget that option exists sometimes! - YOGABODY Team

[@AlphaGeekgirl]

00:21. 🤦🏻‍♀️🤷🏻‍♀️ That 10 to 20° angle makes absolutely no sense. The diagram shows 10 to 20° between the floor and the sole of the foot. Yet, he is demonstrating with his foot FLAT on the ground, whilst he is pointing out the angle between the top of his foot and his shinbone. Yet, not one person out of the many thousands that have commented even noticed this. That’s how much people actually pay attention. 🤦🏻‍♀️ In reality, what he should have been saying is that the angle between the top of your foot and your shin should be less than 90°… Preferably between 70 and 80°. My guess is that the audience here, all flunked geometry at school.

[@YOGABODY.Official]

Yes you're right... sorry for confusion. Should be -10 to -20 so from a 90 to 70 degree angle.

[@stevanstajkovic6355]

Please, remove the subtitle. We can not see anything

[@YOGABODY.Official]

Click bottom right corner you can control it there

[@itisyerdad]

Definitely have no clue how to that first stretch tbh.

[@YOGABODY.Official]

Lucas demonstrates the stretch clearly in the video. Feel free to pause and replay as needed. You've got this! - YOGABODY Team

[@cnut4563a]

Reports on a video skirting around what the true Geordie said... skirts around what the true Geordie said.

[@vonnieporter631]

So am I the only clown watching this that has no idea how to work out what the angle is once I take the selfie of my ankle 🤦‍♀️🤷‍♀️

[@scottkg1975]

No. :). Lucas's videos are great, but he didn't do a good job w/ showing this. The angle he draws at 15 seconds is NOT the angle that should be at 10-20 degrees. It should actually be the angle with the back of the calf and a line straight up and down that should be 10-20 degrees. The higher the angle, the more dorsiflexion. Or, as he shows at 20 seconds, the angle with the floor and the bottom of your foot, but you can't get that from the selfie. The other tests I've been shown by PTs are to stand with your feet a few inches from a wall, and see if your knee can touch the wall. Depending on how long your lower leg is, if you can get at least a few inches (5 or 6) away from the wall, then you probably have enough dorsiflexion. The other test is with a stair step. If you can step down with one foot, and you don't have to raise the ankle or adjust the foot on the top step, you probably have enough.

[@tombijl379]

It wil help if the subtitel is out of screen . To see the movement better 😂

[@YOGABODY.Official]

We will take note of this. Thanks.

[@CalebAlucardtheHagan]

This is one of the biggest weak links I'm working on currently, so I'm THRILLED to see YogaBody tackling it once again!

[@YOGABODY.Official]

Thanks Caleb!

[@KickingwithKara]

And I really love how you invite the parasympathetic nervous to join the party with the double length exhale 🙌🏻

[@YOGABODY.Official]

Glad you noticed! It's all about finding balance. - YOGABODY Team

[@MindGameArcade]

I'm hard stuck at having perpendicular ankles, I have 0 dorsiflexion, impossible to squat without raising my heels. I'll train hard non stop for a couple months it's driving me nuts. Tried some stretches in the past but didn't see results fast enough so I gave up but I can see having super tight ankle is limiting me way too much

[@LAWatts]

I found this video yesterday and love it. But when we do the final stretch it’s my knees that are a problem. Not pain exactly but my knees feel so tight that I can not sit up straight. Maybe you have a stretch for that?! Thanks for your calm, helpful videos! Ok I just found your knee pain video. Gonna check that out now. Thanks again for all you do!

[@dermotthompson2115]

I’ve been training in karate for 29 years and doing weightlifting, yoga, and Pilates for about 13-14 years. At 61, I have good range of motion and no ankle, knee, or hip problems. I put that down to range of motion stretching and strengthening exercises like those discussed here. Great video, well presented, and very useful. Also: been working from home 4 years, wearing no shoes unless going out. I’m sure that’s helped.

[@YOGABODY.Official]

Impressive dedication! - YOGABODY Team

[@kwacz]

I hate wearing shoes. everyday when i get home the first thing i do is get them off of me. Also when I was a kid i would go outside often without shoes as well. I find shoes uncomfortable and only wear them when going outside or leaving my property for safety reasons and because its required to go in public.

[@higherresolution4490]

A better coach and teacher (on any subject or skill) you'll never find anywhere. This particular video seems to have been made exclusively for me, the problem child of dorsiflexion. I'm happy to have shared my birthday present with so many others!

[@YOGABODY.Official]

Glad you liked the video! - YOGABODY Team

[@BG-bb2mb]

Dude you are seriously the best.

[@YOGABODY.Official]

We're glad you like the content. - YOGABODY Team

[@laurieloomis1470]

This video is awesome. I've been trying to make progress in lightning bolt for over a year now to no avail. A month in of doing this sequence daily and my butt is almost to the floor! Thanks for posting!

[@YOGABODY.Official]

That's fantastic progress! Consistency and the right yoga sequence can work wonders. Keep up the great work on your journey to a deeper lightning bolt pose. 🌟 -YB Team

[@shawnjbray]

I’m young, but I’ve got ankle drop from a severe incident. This video has given me the best advise to help fix it, I’ve ever gotten. I can’t thank you enough

[@YOGABODY.Official]

We're glad you found the advice helpful! - YOGABODY Team

[@Fristpeople]

I am 65 and have had mobility issues with my ankles all my life. I can't even do the warm up. Can't raise up on the ball of my feet and can't point my feet more than 60% of its mobility.

[@amblincork]

I am 67 and am more supple now and usually can do derpet stretches now than when younger. As a runner I am injury prone for various and have to do a lot of each week. It is persistent practice which makes the difference.

[@antoinettefrancis5036]

Don’t give up, do one leg at a time and hold onto a bench or wall. Start small but be consistent

[@aliceainscough1858]

If I had as much movement that's needed for the first stretch I would think I was wonder woman.

[@deborahbarry8458]

(Around 3:00… your left hand is covering our view of what you are pointing out. Otherwise your anatomy and your physiology teaching is spot on! Especially that selfie idea!)

[@kermitfrog593]

Ankle mobility seems pretty genetic to me. A lot to do with bone and ligament structure, how much can you really extend it.

[@PatriciaBaughman-k4n]

Rodriguez Mark Young Paul Thompson Gary

[@annertman3906]

Outstanding. I'm working on increasing range in my left ankle and this video was so helpful.

[@YOGABODY.Official]

👍

[@NottzTaz]

Hi there, I’m 28 and had a MRI scan a few months ago to confirm I have “minimal arthritic change to the first MTP” (my big toe joint). It’s a stiffness I’ve had for the last year and a half or so, which can flare up when I play football(soccer), if I hyperextend on the tip of my toes it can really aggravate and cause me pain for some days (also a barber stood on my feet). I initially ran through the pain when I first felt it and played football through it as well, however over the last 12 months I’ve had to be very stop/start due to aggravating it at times, I have tried different footwear, different Physios and altered many of my work outs to try and take the load off and strengthen/condition all my lower leg muscles including mobility workouts… I know I have gone on a bit… but what I’m trying to get at is, that in recent months it has occurred to me just how stiff my ankle is in the same foot, and I sprained that ankle about 3 months ago playing football, (I know, football again) but it is stil even swollen a bit now, and my right ankle is still stiff. I don’t know, I should probably try new boots… I’ve changed daily footwear and running trainers, but not boots… anyway my right ankle mobility doesn’t seem terrible when I do knee over toe test but it stil seems really stiff and can stiffen up after days of work, I don’t know if the ankle caused the toe problem, or vice versa, or if there’s a problem that caused it elsewhere; or maybe it was a injury I didn’t let heal… anyway, I have battled it for so long and I would love to sort it out so I can play consistent football and/or run.

[@YOGABODY.Official]

Considering the ongoing stiffness and pain in your big toe joint and ankle, it's wise to seek advice from a sports medicine specialist or orthopedic doctor. They can offer a personalized treatment plan to address your specific concerns and help you return to your desired level of activity. Hope you'll feel well soon, Tarun! - YOGABODY Team

[@Section_Pain]

Can I do this workouts with a bunion?

[@vanessad04]

This is a great video! Just what I needed. Yogabody seems to have the perfect solution for all of my physical challenges! I got to this video for two reasons. Firstly I had surgery for Freiberg's infarction on the second toe of my right foot. I was a bit wary of regaining mobility so my foot and ankle flexibility suffered a bit, and in turn my gait, which caused other little pains in my hips and knees. Secondly, I keep wearing a hole in the tops of my shoes where my big toe points up when I'm walking. I researched a bit and it turns out that poor dorsiflexion is potentially the culprit. These exercises have helped on both counts. Hopefully my shoes will last a bit longer now! Thank you again Lucas! Doctors should prescribe you!

[@YOGABODY.Official]

Thanks for the support. Hope the other videos would help you too. Appreciate you sharing your experience too.

[@BIKESnSKILLETS]

Cant front of ankle has been giving me bad pain along with perionial. Plantar all my foot basically

[@neemael]

My problem is my knees are also extremely painful if I were to sit like described😢

[@DineshGarva-jn2hg]

Im suffering from a accident And my ankle is fracture Now ankle is stiffness

[@Melissahumble_1]

Am taking my feet legs knees ankles back I love my own legs

[@alexanderheathen2628]

You're a yogi harry!

[@stephenmorris2726]

3 months out from a trimalleolar fracture and Yup, Dorsi-flexión is needed when going down stairs I can tell you. I am only a few degrees short from my unbroken ankle and going down stairs “normally” is not there yet.

[@terries8617]

How is it with the dorsiflexion range now? Asking because you are trimalleolarly fractured too

[@stephenmorris2726]

@@terries8617 right now it is about 99% there. Going downstairs normally, tendons are still a little sore but overall doing well. Have been using Merrill barefoot style shoes so as not to let the Achilles tendon contract too much.

[@heidibowman8000]

I can’t do plantar flexión without my toes and arch cramping. I’ve been looking for stretches to relieve this is how I found your channel. Do you have a previous video to point me to or any new advice? Thank you.

[@ricos1497]

I get that too, but I get it a lot less now than I used to when I first started stretching like the ones in the video. For example, the final pose I was able to do without cramp today, but that's unusual. I've just simply had to use two blocks (flat) instead of one, or a block plus a cushion or whatever to ease off the stretch. Basically, get used to the stretch at a particular level/height and practice that daily and then gradually increase. It will get easier, but it's taken a fair while for me!

[@laurieloomis1470]

​@@ricos1497so true! We have to work from where we are and be patient. Most of us are undoing decades of neglect.

[@JanDammClown]

nice

[@flyingbacon0523]

I fractured my ankle about 9 months ago, my achilies feels very tight and i cannot really keep my foot in a straight line will this help and what else do you recommended? Ps. I do not have moeny for physical therapy

[@YOGABODY.Official]

Try gentle mobility exercises, and listen to your body. But it is best to have an PT's supervision for personalized recovery treatment. - YOGABODY Team

[@Marjolein_vs]

Hi Lucas, I have a question that is adjacent to the last stretch you showed. In yoga classes this pose, but then with your feet under your butt, is used quite often. When I do this pose i feel like my feet aren’t parallel to each other, but rather the tightness from the inner sides of my ankles aren’t able to stretch that way and therefore my big toes push into each other and I only stretch the outer side of my ankles (I hope this makes sense) . I am wondering whether this is a normal sensation to have in this pose or wether I should avoid over stretching the outer side of my ankles and work on increasing mobility in my ankles to hopefully make them a bit more even?

[@YOGABODY.Official]

It's common to feel tightness or unevenness in ankle flexibility during the pose. Working on gentle stretches for the inner sides of your ankles can improve balance over time. Using blocks or cushions for support under your seat can also alleviate discomfort and make the pose more accessible. -YOGABODY Team

[@張玉珍-o6d]

Angel. , ankle, angle

[@pysvtfa4]

I lost the ability to dorsiflex my left ankle after a right side brain tumor removal. Muscles aren’t tight and there’s no bone impingement. I suspect it’s related to the fascia since they cut into the dura. Any ideas?

[@YOGABODY.Official]

Given the circumstances, consulting with a doctor or physiotherapist can provide valuable insights. - YOGABODY Team

[@MyHaag]

I have 2 plantar plate tears with no known cause. It’s on the same foot where I sprained my ankle a few years back. I definitely feel tight on the back on my ankle. I still haven’t gotten a good answer on what to do to help improve this.

[@YOGABODY.Official]

Hi Sara. For improving ankle mobility with plantar plate tears, gentle stretching, and strengthening exercises, along with physical therapy guidance, can help. Addressing tightness in the back of the ankle is key to recovery. Consult with a specialist for a tailored approach. -YOGABODY Team