Exercise #4: Foam Rolling Gastrocnemius and Soleusįoam rolling is a very common form of mobility exercise but often-misunderstood on purpose and technique.įoam rolling is a form of soft tissue mobilization that is used as a stimulus to reduce tension in the muscles and fascia. This variation will provide a more aggressive stretch to the inner thigh and ankle. This exercise will also allow for mobility of the ankle, knee, hip and lower back.Īs seen in the second reaching forward picture, you can also perform this exercise by reaching to the INSIDE of the front thigh while keeping the heel down.
While reaching forward, EXHALE and HOLD for 2-3 seconds, then return to the start position.Starting with a deep breath IN lean forward while pressing your chest onto your thigh and keeping the heel of the front foot down.Position yourself so each one of your hips makes a 90-degree angle and they are perpendicular from each other.Assuming a half kneel position, rotate the front foot so the heel is down and the toes are on the foam roll.This exercise utilizes the half foam roll again or anything that is a few inches off the floor. Exercise #3: Half Kneel Dorsiflexion Mobilization with Half Foam Roll Moving slowly is important as a form of compensation is to move fast and use momentum to overshadow areas of instability. This exercise will also challenge the balance for a single leg stance, which adds a neuromuscular component to this exercise. This allows your body to interpret what is happening. Make sure you move smoothly and slowly down and up. Go as far down as you can, then return up to the start position. Make sure to BEND the knees while going down.With your arms overhead, take a deep breathe IN, while bending forward, EXHALE while reaching towards the BACK foot.Place the front foot heel on the foam roll with the toes on the floor.Keep the heel of the back foot down with the toes on the foam roller.Start with a half foam roll or anything you have that raises the foot up a few inches from the ground.Sometimes tightness or limited mobility can be a result of underlying tension.īreathing is a key component in improving mobility.īy synchronizing breathing with movement, restoration of mobility can be achieved through relaxation. Lean forward while keeping the heel down of the front foot and moving the knee to the OUTSIDE of the dowel.Įxercise #2: Toe Touch with Half Foam Roll.Start in half-kneeling with the dowel next to the pinky toe of the front foot.This exercise is a self-mobilization technique for dorsiflexion range of motion. Here are some simple ankle mobility exercises that can be done to:Įxercise #1: Half Kneel Dorsiflexion Mobilization with Dowel You have to be able to move well and through acceptable, normal ranges of motion before adding extra stressors such as resistance and volume to the movements.Įxhibiting good maintenance of the body with a daily routine can reduce the risk and even prevent many injuries. Long run, see what I did there.Īs discussed in previous articles, mobility is a foundational component that many individuals are lacking. It may require some more work upfront but it will pay off in the long run. Ankle injuries are extremely common in all athletes especially runners.ĭysfunction of the foot and ankle can produce issues all the way up the lower extremity kinetic chain.
Preventing an injury is always easier than treating one.
0 kommentar(er)
