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Can Ankle Mobility Be Improved Much or Is It Genetic?

Wendler’s fine with it. Do whichever aligns with your goals best

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No worries, I hope it helps

This is kind of interesting. I have never linked these to not finishing the rep crisply. You think this leads to dysfunction or the dysfunction leads to the behavior?

I think that the quad/hip flexor tightness cause the anterior pelvic tilt, which limits where one feels like they’re locked out.

Also can cause some knee pain and the closing of the spaces between the vertebrae due to the pelvic tilt.

This is what I learned from my own experience with quad dominance/tightness mess.

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How did you deal with that? As simple as loosening up the hip flexors?

First was hip flexor and quads, kind of hand in hand, next was to loosen up the ITB and get the glutes and hams firing.

All together it got the pelvis and knees aligned well and stabilized. Then once everything was stable came getting it all to work together and (some :joy:) strength.

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How did you loosen your ITB? Mine gets gnarly every so often and I swear there’s no good solution

I’ll search some vids on YouTube for good demonstration, but one was like a step across, and a couple others were hard to describe other than to say “turn yourself into a pretzel”. :joy:

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Haha - no worries. I think @FlatsFarmer showed me the step over one and I do that from time to time with some benefit.

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This works for me every so often:

30-10-30 lunges turn out to be a great exercise, especially if you get pains right at the knee; spending some isometric time down there is a great way to scrub that out and the stretch feels great to boot.

Downward dogs are best calf stretch for me.

I also found success with hip mobility doing a high volume glute bridge (with knees pinching a towel), like 8x8 or so with really short rest periods, followed by Plie squats with a kettlebell, like 15-20 reps or so. Pretty good hip mobility for a long time thereafter. Wasn’t anything else to do but swing and snatch and deadlift and dip.

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IMO lower yourself a 1/2 second slower -will develop more control, you’re bouncing down a little bit

Thanks! I like the lunges - I definitely think there’s something to strengthening the stability in those ranges.

Since the ITB is connective tissue, the best thing to do is to try and relax the glute above the ITB, and the tib anterior and fibularis beneath it. For the glute you can go for a pigeon stretch, or I’ve even been working with front-foot elevated split squats where you intentionally turn toward the up thigh, kind of like a hip shift in a squat. For the tib ant and fibularis I usually just go after them with a trigger ball and/or my thumbs, and actively pull my ankle/foot around in circles as I apply pressure to whatever trigger point I’ve got

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I’ve been doing something called “the perfect stretch” or something like that - sounds a little similar to your split squat with a hip shift. Seems to be helping! Thanks!


I’ll look that up, sounds interesting. Was there any article, video or social media profile you got that from?

Here you go. I don’t remember where I originally heard it, but that’s it

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Oh yeah I’ve seen this, the split squat I’m talking about is quite different

This is the closest video I can find, but you don’t have to use the KB

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This is a bit ‘off the beaten path’ in terms of ankle mobility advice, but I tried a lot of the stuff that you see coaches and physios recommend…

The problem was it didn’t work well for me at all, but I don’t think it’s genetic.

I never had problems with my ankles until I started working long hours at a desk. Doing weights, using a stationary bike… It just doesn’t make up for the level of walking that most normal people do. So if you’re not walking a lot like me, your ankles are going to get screwed up pretty quick.

The thing is that it takes a really long time to get these muscles, ligaments, etc, to come back to a normal level through walking. Most people who develop these problems aren’t likely to be able to suddenly increase the amount of walking they do because of the life that made it happen in the first place, and extremely limited endurance in the ankles themselves. It often did me more damage to walk a really long way, because then everything would be tight, inflamed, etc, for days.

So what worked for me was skateboarding.

I don’t mean doing crazy tricks, just skating up and down my yard. You won’t be able to overdo it because you’re going to progress slowly to begin with. That said, you’re using your ankles constantly to stabilize yourself.

It was the only thing that made my ankles feel better and get more mobile. So I highly recommend it!

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