T Nation

Horrible Ankle Mobility, Help?

Injuries and Rehab
#1

I have horrible ankle mobility and I was wondering what I could do to improve it I have been foam rolling for roughly 3 weeks now and doing a calve/ankle mobility drill which stretches the calves and ankles greatly after some rolling.

My problem is that I have unknowingly rejected foam rolling the outer calve head I would just roll up and down and after three weeks there seems to be no tenderness at all in my lower leg ankles or calves.

Till I changed the angle out of experimentation I rotated my foot inward and was roling over the outer head of the calve and it is extremely tender still because I have rejected rolling it.

If I continue rolling it would my ankle mobility greatly increase?

I’m also open to suggestions, thanks in advance.

#2

Watermelon29,

You will also need to stretch, but you have built a great base with the foam rolling.

After foam rolling do this:-

-Get a brush pole (ideally cut in half)
-Get into a position similar to a split squat, but allow the back knee to rest on the ground
-Hold the pole vertically
-Line the pole up with the base of your little toe (forward leg)
-Push the inside of your knee to the outside of the pole (note: the pole must stay straight)
-Lean forward keeping your heel on the ground (front leg)

All the above will assist you in keeping excellent short foot posture and getting a great stretch on the calf/lower leg.

I’m unable to post a picture at the minute, so I hope my explanation is ok! If not just take a look at this link (http://www.youtube.com/watch?v=feY5JrgSpzE).

The guy in the video isn’t me, so all of the credit goes to the dude in the video for the demo - whoever he is.

#3

In the video you posted the second exercise the guy is doing is pretty much the stretch I am doing except I stand off the edge of a step which gives a greater stretch.

Thanks for the help I’ll try that mobility drill you listed!

#4

good advice from RunnerUK there. One thing I’ll add is a quick and dirty way to get more ankle ROM (and hamstring ROM) pretty much instantly is to get a lacrosse ball and roll it around on the sole of your foot.

It’s gonna hurt, but persevere. You’re basically just foam rolling your foot. Works a charm.

#5

[quote]watermelon29 wrote:
In the video you posted the second exercise the guy is doing is pretty much the stretch I am doing except I stand off the edge of a step which gives a greater stretch.

Thanks for the help I’ll try that mobility drill you listed!

[/quote]

No problem mate - good luck!

#6

by the way, RunnerUK, that video is brilliant, thanks for posting.

#7

[quote]watermelon29 wrote:
I have horrible ankle mobility and I was wondering what I could do to improve it I have been foam rolling for roughly 3 weeks now and doing a calve/ankle mobility drill which stretches the calves and ankles greatly after some rolling.

My problem is that I have unknowingly rejected foam rolling the outer calve head I would just roll up and down and after three weeks there seems to be no tenderness at all in my lower leg ankles or calves.

Till I changed the angle out of experimentation I rotated my foot inward and was roling over the outer head of the calve and it is extremely tender still because I have rejected rolling it.

If I continue rolling it would my ankle mobility greatly increase?

I’m also open to suggestions, thanks in advance.[/quote]

Flexbanconline.com has an ankle mobility kit. Dave Tate swears by this guy if that mean anything.