Ankle Mobility - Joe's Basecamp

Exercise Recommendations To Improve:

ANKLE MOBILITY

Exercise 1: Ankle Soft Tissue

Foam Roller Calf: Sitting with your legs outstretched, hands by your hips, place one of your calves on top of a foam roller and roll slowly along the length of the muscle applying pressure that is uncomfortable but that you are able to breathe through normally. Set + Reps: 30-60secs per side, per body part

Golf Ball Plantar Fascia: Placing one foot on top of a golf ball, roll slowly along the length of the underside of your foot applying pressure that is uncomfortable but that you are able to breathe through normally.

Set + Reps: 30-60secs per side, per body part

Exercise 2: Ankle Mobility Exercises

Seated Calf Raise: Sit with your heels hanging off the ledge of the seated calf raise, rise up to your tip toes and slowly lower your heels at the prescribed tempo.

Sets + Reps: 2 x 10-15 @ 5511

Standing Dorsiflexion – Heel Walks: Keeping your knees locked, walk on your heels keeping your toes as far away from the ground as you can.

Set + Reps: 2 x 30-100 steps forwards + backwards

Towel Scrunches: With your foot on top of a ruffled towel, pull the towel towards you with your toes by scrunching your foot and repeat.

Sets + Reps: 2 x 10-50 scrunches

Half Kneeling Band Distracted Ankle Mobility: Anchor a green band off at a pole and place it around your ankle. Walk as far away from the pole as you can and drop to one knee, with the banded ankle being at the front. Place a kettlebell on top of your knee and move this knee as far forward as possible and from side to side.

Sets + Reps: 2 x 1 min/side