Unlock Your Ankle Mobility with Fascia Release & Exercises (in one session)

[@shaunacase752]

I don't understand the measuring. From where to where? 🤔

[@dreamervanroom]

I can’t tell the difference between the two ankles. His toes look like they’re in the same position of the floor, and they both look like their knees are touching the wall. I think you need to be more carefully and how you show us and how you explain things so that we understand. I mean, I’m assuming the difference exists. Right? So if I don’t see it, I’d like you to show it clearly.

[@LifeLongEducation212_7]

WOW… I tried it and my mouth dropped open game changer for sure. can’t wait to use this with my patients tomorrow.

[@kimmullins337]

I felt relief in my knees and hips. Love this! Thank u

[@QuinnCastelane]

You're welcome!

[@Archiebean]

Thanks Quinn for sharing this.

[@QuinnCastelane]

You're welcome!

[@kristallyzation]

I can’t even express how grateful I am for all the videos you put out around feet and ankles. It’s led me down so many rabbit holes I never would’ve explored and my whole body feels a lot better with just a few minutes of foot/calf work per day. I’m excited to try these! One day I’m gonna get a membership but for now this is SO helpful and I’m super grateful❤❤❤❤❤

[@QuinnCastelane]

That's awesome! Working in the feet and calves are some of the most important areas to work.

[@alexkatsanos8475]

Every person is different, but I wonder what his footwear has been for the last 10 years? Running shoes have more and more cushion therefore your plantar fascia don't get that worked and atrophy leading to lack of ankle mobility.

[@QuinnCastelane]

Agreed! Footwear is incredible important.

[@maryjade1000]

Yes there's so many factors .... speaking from experience

[@walterkells5493]

I am mostly in bare feet

[@LazyFoodie520]

What do you think about crocs? I fractured my ankle recently and it was so swollen, I could only wear my crocs.

[@shovalb9]

Poor achilles mobility for 15 years orginating from walking on tip toes. Im training 3-4 day/week and also tried kneesovertoes excerises. This surely complement it and will open a new threshold for my football goals. Thx so much quinn!

[@maureeninman3971]

Thank You Quinn !! You and Deanna have made a HUGE difference in my well-being! I appreciate you both🙌

[@russachuff5944]

Thank you for this Quinn. How many times per week?

[@QuinnCastelane]

It depends how much time you're dedicating per day. A good starting point is 3-4 days per week. You can increase or decrease depending on how you are feeling.

[@russachuff5944]

Thank you!

[@jamesjafari1148]

Walter is one tough son of a gun.

[@QuinnCastelane]

Much tougher than me

[@tribecupid5746]

I’m confused - where on the leg/how do you take the measurement to track your progression?

[@MomodouBasiruJallow-cs9rs]

Just last week Monday my ankle got twisted but chin is always very painful to touch.

[@lisamurray6780]

Amazing thank you love it❤

[@fluxpistol3608]

Do you have something that's more sane? I'm not ready for insane.

[@genkestrel7254]

Hi Quinn, I was wondering, why do our calves store so much pain and tension? Sometimes I can feel big lumps of (walnut size) extremely tender muscle. I would like to clear my calves of all these knots. What are your thoughts regarding multiple sessions of deep tissue massage? Do you think massage would at least temporarily clear the knots? (And then the goal would be to implement a calf/foot home practice (stretching/strengthening etc.) to maintain healthy musculature)

[@valeriezack44]

I’m not Quinn, however those knots are most likely from Trigger points. Direct sustained pressure to tolerance, into them with a finger or thumb, wait for release, slowly go deeper to tolerance for more release. The pain may stay local or refer elsewhere. Sometimes the pain automatically increases right before the release. So maintain steady pressure if possible.

[@donnagross4888]

this video and interview gave me much clarity and practical, effectve, moves. Thank you !

[@QuinnCastelane]

Awesome, you are welcome!

[@claudiaorwig1813]

Where do you get the blocks? - thank you. ​@QuinnCastelane

[@JoshuaPennington-x2r]

Hall Mary Miller Carol Thompson Brian

[@GMc-iw2fy]

Just to clarify, will these exercises hurt somewhat? Thank you and thanks Walter.

[@QuinnCastelane]

Yes you can definitely see some tension and discomfort. Your breath is your guide so don’t force it too much, go at the pace where you can breathe comfortable through the positions 🙂

[@expodemita]

For sciatic piriformis do you have exercises?

[@emilioa7958]

Excellent video. thanks

[@rigobravo0216]

Not sure if anyone knows where to get the therapy blocks? Thanks in advance

[@QuinnCastelane]

You can get our Blocks that includes our Starter Program (12x30 minute classes) here: blocktherapy.com/starer-package-store/ In the meantime, you can try using a rolled up towel. You will definitely get some benefit but it won't go as deep as our Blocks.

[@leigh7802]

Thank you Quinn and Walter! I will be doing this asap! What do you measure exactly to let you know the degree of dorsi- flex?

[@QuinnCastelane]

Awesome! What you are measuring is the distance between your big toe and the wall when your knee is in contact with the wall. The goal is to increase distance from your big to to the wall as that is a direct result of increase dorsiflexion.

[@nealwailing3870]

Can't do it with Moretons

[@peggyr2181]

This looks like a great routine for me dealing with Scoliosis and Spinal Cord injury. My right leg ankle drags possible from foot drop. I will let you know what kind of results I get

[@QuinnCastelane]

Awesome, keep me updated!

[@Doktracy]

Is there any connection to this and IT Band issues?

[@QuinnCastelane]

There definitely can. If the ankle isn't dorsiflexing properly while the foot should be in pronation, this can cause pain and compensation up the chain to the IT band. In addition, the hips would also be an area to address. There are fascia release positions for the IT band, however you want to address the reason as to why is the IT band so tight in the first place. Correcting hip alignment and mobility paired with ankle mobility will help tremendously.

[@JJBpilot]

Exercise 3. In addition to tracking over 2nd toe, i pushed my knee inside big toe, and outside little toe. Push it! That, in addition to strengthening calves/feet fixed my plantar fasciitis.

[@tonyslater164]

If you have CMT syndrome, which is genetic all the therapy in the world will have minimum effect.

[@dana_yan]

Thank you for this video! Do you have advice for a locked wrist?

[@peache8]

Ive developed issues with bunions when training abductions more for glute hypertrophy. I thought training this would turn hips outward not inward! Working hard to fix this, great video gave me the answer i have been seeking

[@maryjade1000]

Did all of these but experienced no difference, will do again tomorrow.

[@gourdbox]

Thanks for this, I had ankle surgery years ago and revisit my rehab often

[@jarrodjob]

What about the next morning? What is the difference?

[@zzztoppp]

Hownoften would you recommend this routine

[@jaimejauregui970]

This is healing my Achilles pain

[@QuinnCastelane]

Love to hear that

[@DenikaCarothers]

Where can I purchase the small wooden block from?

[@beatmydrum]

Wow I look forward to trying these exercises and releases. I suffered a bad ankle fracture in a traffic accident 10 years ago when I was 45 years old and lost a good deal of mobility in my left ankle. The thing is, I’m a drummer and percussionist and use my arms AND my feet to play, and anything that requires a pedal becomes tricky for me now, so am looking forward to gaining more mobility! Thanks so much for this! Will check out your other videos.

[@QuinnCastelane]

Let me know if this helps! I also shattered my ankle when I was in my teens and that caused a great deal of scar tissue. Being able to release the scar tissue while performing strength and mobility exercises has been a game changer.

[@cprimm9979]

I’m waiting on the block baby to come back in stock and I plan to buy the tools.

[@janemann442]

Great Video!!! I am going to do this today and try with my clients!

[@Harlizzlee]

when will block baby be back in stock?

[@jenagarcia1728]

amazing! Walter rocks.

[@jenagarcia1728]

A MILLION THANKS!!!!

[@martinelongum9921]

Great !

[@priscillam.guzman9105]

Will this help with kneeling issues?

[@QuinnCastelane]

Yes, improving ankle mobility will directly influence the mechanics of your knee. The hips and pelvis are another major factor that need to be considered to improve issues with kneeling.

[@consciousequus]

Yay !!! A fellow Canadian !! Great vid... my plantar fascitis is REALLY triggering in these areas. Ankles/ feet pain... my target, : to be able to do these as good as Walter Thank you for this !

[@nathans42]

Just practice yoga

[@luellaheetderks9311]

Completely different modalities. They both are beneficial and can work in conjunction.

[@designerheiner7471]

Try liebscher & Bracht. More applicable on many levels. And you messed up the before and after with left and right foot.

[@tierraclerge522]

Absolutely bliss 🤤🤤🤤 My ankles are so tight and painful from figure skating and I was searching for relief. Boy did I find it. I didn’t know this kind of release was even possible! Thank you so so so so much 🙏🏾🫶🏽🙌🏾

[@QuinnCastelane]

That’s amazing to hear! So glad you got a powerful release 😃