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Restrictions at the calf and ankle are extremely common, yet often overlooked problems.  Specifically, the loss of dorsi-flexin in the ankle (pulling your foot up towards your shin) occurs in runners, cyclists, and in individuals above the age of fifty.  Because it is such a small, and specific function it is often left out of exercise programs, but it shouldn’t be.  Range of motion at the ankle is essential to the function of the foot, knee and hi during squatting, lunging, forward bending, and gait.

The exercises below are specifically designed to increase dorsi-flexion and improve lower body mechanics.

Ankle Glides

A. This exercise is the quintessential ankle mobilization to increase range of motion and decrease capsular restriction
B. Start at a wall with one foot three to four inches from the wall and the other foot positioned behind your body
C. With the front leg, push your knee towards the wall over the foot while keeping your heel flat to the ground
D. Keep moving your front foot away from the wall until it becomes just out of reach

Ankle Glides with Half-Foam Roller

A. The addition of the half-foam roller to the ankle glide puts the calf into a pre-stretched position and puts a slightly different mobilizing force through the ankle
B. Put a half-foam roller against a wall and assume the same body position as the Ankle Glide.
C. Place the ball’s of the front foot on the roller with the heel still on the ground
D. Push your knee towards the wall over the foot while keeping your heel flat.

Ankle Rocks with the Half-Foam Roller
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A. This drill is designed to increase range of motion of he ankle and calf
B. Stand on a half-foam roller with one foot while keep the other leg in a flexed position and both hands on the wall
C. Rock  your ankle forward and backward alternating between a tip-toe position and heels-down position.

Leg Drive-Downs and Ankle Pumps with Stretch Band
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A. Active stretching with the band is one of the best ways to open up the posterior chain and fascial pathways from the bottom of the foot back to the hip
B. Start laying on the ground with the stretch band around one foot
C. With a straight knee drive the leg down to the ground while holding the band tight to your chest for resistance 5-10 times
D. After the last repetition, hold the top position and pump the foot and ankle 10-15 times

This entry was posted on Monday, June 29th, 2009 at 11:53 am and is filed under Ankle and Calf Exercises, Leg Exercises, Soft Tissue. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.