 Look at that picture above...24 degrees of dorsiflexion (ankle/toes pointed towards your body). I know this isn't meaningful to most people, but if you have trouble squatting or had ankle, knee, hip, or back pain, lack of ankle mobility could be the reason (or at least one of them). Recently, I have seen an increased number of patient complaining of knee pain without major trauma. The first place I look? The ankle...And you should be looking at yours. IT'S EASY! ASSESSMENT
If your knee touches, you most likely have sufficient ankle range. Congratulations, you can stop reading. If your knee does NOT touch the wall, then read on. We need to fix this...Below are 2 easy exercises to start working of your ankle dorsiflexion. TREATMENT Calf Stretch: 30 sec hold; 2-3 rounds
Heel Raises Off a Step: 15-20 reps; 2-3 sets.
There you go. 2 easy ways to improve ankle mobility; there are tons more. This by NO MEANS solves all ankle mobility issues. There are many components to ankle mobility and consulting with a knowledgeable physical therapist is advised.
I hope you have a geat 4th of July! -Dominick
3 Comments
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