How To Improve Your Ankle Mobility (Stretches & Exercises)

Summary by Krater

This video explains how to assess, improve, and program for ankle dorsiflexion range of motion. It details methods for testing, mobility exercises, and strength training to enhance squatting and everyday movements.

From the video

Answers: How can I improve my ankle dorsiflexion range of motion for squats and movement?

• ankle dorsiflexion assessment
• mobility exercises for dorsiflexion
• weight-bearing lunge test
• squat variations for ankle mobility
• dorsiflexion strength training

Exercises

• squat · bodyweight
• split squat · bodyweight
• weight-bearing lunge test · wall
• squat heels elevated · slant board
• squat toes elevated · plate
• weight-bearing lunge · resistance band · 2-4x30-60s
• squat rocking · rack · 2-4x6-12
• heel raise · bench · 3-5s hold
• static stretch · wall · >60s
• isometric dorsiflexion hold · cable · 2-4x5-15s

What it concludes

• Healthy subjects in their 20s to 30s achieved an average of 12 to 15 centimeters or 4.5 to 6 inches on the weight-bearing lunge test.
• Elevating your heels during a squat gives more ankle dorsiflexion and allows you to squat deeper with a more upright torso.
• Elevating your toes during a squat restricts dorsiflexion and leads to a more forward torso and increased hip flexion.
• Static stretching greater than 60 seconds per muscle group immediately before activity can have a negative effect on performance such as strength and power.
• To improve ankle dorsiflexion, spend at least 5 to 10 minutes a week at your end range of motion at an appropriately challenging effort level.