Ankle Mobility
Improve ankle flexibility for better squatting, jumping, and injury prevention. Often overlooked but crucial for movement quality.
Focus Areas
Prerequisites
Ankle Mobility
Improve ankle flexibility for better squatting, jumping, and injury prevention. Often overlooked but crucial for movement quality.
Prerequisites
Ankle mobility, particularly dorsiflexion range of motion, plays a crucial role in fundamental movements like squatting, lunging, and landing from jumps. Limited ankle mobility forces compensations throughout the kinetic chain, often leading to knee pain, poor squat form, and increased injury risk. Comprehensive ankle work addresses both the joint mobility and the strength to control available range.
Beyond Movement integrates ankle mobility work into warm-ups and dedicated mobility sessions, recognizing its impact on overall movement quality. Our approach combines joint mobilizations, calf flexibility work, and strengthening exercises to create functional improvements. We particularly emphasize the connection between ankle mobility and squat performance, as restrictions here affect numerous movement patterns.
Improved ankle mobility enhances athletic performance while reducing injury risk across all activities. Runners experience better mechanics and reduced calf strain, weightlifters achieve deeper squats with better positions, and athletes in jumping sports significantly reduce ankle and knee injury risk. Even walking and stair climbing become more efficient with optimal ankle function, making this work valuable for all ages.
Prerequisites
Master these skills first:
- None (accessible to all)
- Basic balance ability
- Understanding of movement importance
- No acute ankle injuries
Common Mistakes
Avoid these errors:
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Ignoring strength
Instead: Combine mobility with stability
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Only static stretching
Instead: Include dynamic work
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Poor assessment
Instead: Identify specific restrictions
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Neglecting daily habits
Instead: Address footwear choices
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Inconsistent practice
Instead: Regular work essential
Related Skills
Variation
Calf Raises
Strengthen your calves for better jumping, running, and ankle stability. Often neglected but crucial for lower leg health.
Progression
Deep Squat
Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.
Progression
Overhead Squat
Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.
Progression
Pistol Squat
Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.
