Ankle Mobility Exercises to Improve Dorsiflexion

For many of my patients who are active and have problems with their anywhere from their feet to their lower back ankle mobility may be an issue. Poor ankle mobility can compromise the stability of the foot, knee and lower back.  Common problems that we see with people with poor ankle mobility are knee pain, Achilles tendonitis/tendonopathy, lower back pain.  We often see poor squat and single leg squat mechanics as well.  Therefore, improving the ankle mobility may help improve your lower extremity pains, reduce the likelihood of injury as well as improve performance when you train or compete.  I found this great article by Mike Reinhold that goes more in depth in this area. Ankle Mobility Exercises to Improve Dorsiflexion – Mike Reinold.

Stretches sidebarAnkle Mobility Stretches

Here are some of my favorites all of which are highlighted in the article.  I hope this helps you in your injury care or athletic pursuits. The last one is my most favorite. Sometimes people need more specific care to improve the mobility of the ankle.  I often will use Active Release Techniques (ART) to help improve the extensibility of the capsule and the ligaments of the ankle.  I’ll also use ART or acupuncture to work/loose the muscles in the three compartments of the leg if needed. You can also use foam rolling or self myofascial release methods as mentioned in the article or simply check out these release methods

Dr Notley

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