31/01/2023
Ankle mobility is crucial for optimally performing a plethora of exercise and movement patterns and even something as simple as walking! Give these 3 simple exercises a go to try and support ankle mobility, particularly in dorsiflexion.
1. Kettlebell dorsiflexion - adopt a half kneel stance, hold a kettlebell on your knee, push your knee as far as possible without your heel raising, return and repeat.
2. Banded Dorsiflexion - adopt a half kneel stance on a raised object, attach a band around your ankle (talus bone) and fix it to a surface lower than your ankle. Push you knee forward allowing the band to resit against your talus. Return and repeat.
3. Eccentric calf raise - Using a raised surface stand on the balls of your feet on the edge of the surface. Raise yourself up onto your toes and slowly lower yourself down over a 3 second period. Raise and repeat.
All of these exercises should be completed regularly to help improve ankle mobility, if you’re every unsure about any exercise you should consult an exercise professional prior to starting any exercise routine or programme.
