Banded ankle dorsiflexion mobilizations will help you increase ankle mobility by improving accessory movement at the ankle joint. Often when there's been a previous ankle injury, like an ankle sprain, we lose the quality of movement at the ankle joint.
This simple ankle mobility exercise is more than just an ankle stretch, it's a great example of how to increase ankle mobility by restoring the proper function of the joint.
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TIMESTAMPS:
0:45 - Explanation of accessory movement (roll and glide) at the ankle joint.
1:53 - Banded ankle dorsiflexion exercise.
3:55 - Band assisted ankle dorsiflexion (alternative variation).
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My Favourite Calf Stretch - [ Ссылка ]
Load bearing ankle dorsiflexion requires both a roll forwards of the tibia (shin bone) over the foot, and a glide backwards of the talus bone of the foot, to make space for the forward-moving shin. This backwards glide of the talus is referred to as an accessory movement.
Ankle dorsiflexion can be improved by using a resistance band to perform mobilizations with movement.
If you're looking to improve ankle dorsiflexion for squats or to help with your running, this simple ankle mobility drill will help you move through a full range of motion at the ankle pain-free.
Using squats as an example; if you have limited ankle dorsiflexion you will compensate through other joints as you drop deep into your squat. You may find that you lift your heels off the ground and rise onto your toes, placing more load on your calves, quads and knees, compromising your squatting technique. You will also probably flex forwards through the spine and torso, putting yourself in a dangerous squatting position.
Runners also suffer when they have poor ankle dorsiflexion. When movement at the ankle is limited and insufficient ankle dorsiflexion is available, a runner will often run excessively forwards on in their forefoot, placing excess demand on the calf and Achilles tendon. Running with poor ankle mobility may also result in increased stress and strain on the knees.
So learning how to increase ankle mobility may well indirectly save your knees!
Good luck with this banded ankle dorsiflexion exercise.
I hope helps :)
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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