Ankle Dorsiflexion range of motion is one of the most neglected - but important - ranges to work. If you have a history of ankle sprains, overpronation or flat feet, chances are your ankle dorsiflexion needs to improve.
But conventional static stretching will not give you the results you're after and could even increase your risk of achilles tendon issues or calf muscle strains.
In this presentation, you'll learn exactly why dorsiflexion ROM is so important, how it contributes to both performance issues with squatting and sprinting, as well as injuries like achilles tendinopathy, ACL tears, ankle sprains, hamstring tears, patellar tendonitis / PFPS and more.
You'll also discover my powerful 4 exercise routine called the Ankle Dorsiflexion RSR, which stands for 'Range Specific Routine', that will increase your dorsiflexion ROM in as little as 2-4 weeks when you do it 2-3 times a week (it only takes about 15 minutes to do).
ANKLE DORSIFLEXION RSR
00:00 - Intro and Routine Details
04:44 - 3 Indicators You Need More Dorsiflexion
05:13 - Test Your Dorsiflexion ROM
06:46 - Exercise #1: Active Self-Myofascial Release Technique
08:28 - Exercise #2: Banded Dorsiflexion Mobilization
09:46 - Exercise #3: Ankle Dorsiflexion Level II ERE
11:56 - Exercise #4: 1-Leg Anterior Reach
RESOURCES
ROM Coach app (free!): [ Ссылка ] - get the Ankle Dorsiflexion RSR routine inside, schedule your workouts and go! Built-in progression and high quality exercise videos to help you get the job done.
Pronated Feet and How to Fix 3 Different Causes of OVERPRONATION video: [ Ссылка ]
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
