Foot and ankle mobility exercises
In our latest blog from our strength and conditioning partners Soar, we delve into the world of ankle mobility exercises, unveiling effective techniques to unleash your foot and ankle potential,
Achilles & Calf Self Massage
• Find sore tissue
• Apply pressure until soreness subsides
• Work through ankle dorsi and plantar flexion
Harder?
Reduce surface area of massage (hockey ball/golf ball)
Easier?
Increase surface area/reduce pressure
– 2-3 sets
– 30-60 s work
Lateral Shin & Ankle Self Massage
• Find sore tissue
• Apply pressure until soreness subsides
Harder?
Reduce surface area of massage (golf ball)
Easier?
Increase surface area/reduce pressure
– 2-3 sets
– 30-60 s work
Shin Self Massage
• Find sore tissue
• Apply pressure until soreness subsides
Harder?
Reduce surface area of massage (hockey ball/golf ball)
Easier?
Increase surface area/reduce pressure
– 2-3 sets
– 30-60 s work
Knee Over Toe Stretch
• 1/2 Kneeling position
• Pin front foot to the floor
• Shift weight and knee forward
• Move to the point of stretch sensation at back of lower leg
• Nasal breathe in stretch
Harder?
Add band to ankle from behind
-2-3 sets
-90-120 s stretch
Ankle Circles
• Eliminate any shin rotation
• Articulate your Ankle clockwise & anti-clockwise
• Create the largest circle possible
• Move slowly and deliberately
– 2-3 sets
– 2-4 rotations each way
Putting these exercises into action:
A1) Calf Massage
A2) Lateral Shin Massage
A3) Shin Massage
A4) Knee Over Toe Stretch
A5) Ankle Circles
• 2-3 rounds
• 30-60s Massage
• 90-120s Stretch
• 2-4 Circles
Can be added in:
• Warm-ups/Activation
• Recovery Day
• S&C Extras
Find these useful?
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See all of our strength training blogs here including these four knee strength exercises for running.
