INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!)

Summary by Krater

This video explains why ankle dorsiflexion is crucial for athletic performance and injury prevention, and demonstrates four targeted exercises to improve it.

From the video

Answers: How can I improve my ankle dorsiflexion to squat deeper and prevent injuries?

• ankle dorsiflexion mobility
• injury prevention for athletes
• squat depth improvement
• ankle stiffness solutions

Exercises

• Active self-myofascial release technique · bodyweight · 1-2 minutes per side
• Banded dorsiflexion mobilization · resistance band · 1-2 sets of 10 reps per side with a 5-second hold
• Ankle dorsiflexion level II ERE · wall · 2-4 cycles per side with a 10-second hold
• 1-leg anterior reach · bodyweight · 2-3 sets of 6-8 reps per side

What it concludes

• People with inflexible ankles have nearly five times the risk of ankle sprains compared to people with average flexibility.
• A more limited ankle DF ROM measured with the knee bent increases the risk of developing Achilles tendinopathy in military recruits.
• Lower weight-bearing ankle dorsiflexion range of motion is associated with worse knee pain and greater disability in individuals with patellofemoral osteoarthritis.
• Active self-myofascial release and banded dorsiflexion mobilization techniques significantly improve ankle dorsiflexion and are superior to static stretching.