Introduction

• Our body has areas that provide stability and mobility
• Our ankles are an important area that need to be mobile
• If there is dysfunction at the ankle then there is going to be dysfunction all the way up the chain
• We need to keep corrections in mind while we improve

Quick Notes

• Use a friend and/or a camera to document assessment
• Using this tool every 4-6 weeks is important for improvement for all levels
• If dysfunction is noticed, follow exercises below to correct

1. Foam Roll: Lower Body (calves, hamstrings, quads, IT-band)

• Provide consistent and deliberate pressure on highlighted areas
• Use before and after exercise for injury prevention and muscle adhesion release
• Spend more time on those areas of most tight
• Perform daily
• 3-5 minutes before and after a routine

2. Tissue Release: Calves (Soleus & Gastroc)

• Lie on Tennis ball with leg slightley bent or crossed over opposite knee
• Relieving tension in the glutes develops more free movement internally/externally through hip
• Small and deliberate pressure
• Perform before and after routine or daily depending on tightness for 3-5 minutes

3. Tissue Release: Calves-Lateral (Peroneals)

• Lie on Tennis ball or Foam Roll positioning yourself on your lateral calf
• Slow, deliberate pressure throughout length of the side of your calf
• Perform before/after routine and 2x daily depending on tightness for :30-1:00

4. Tissue Release: Plantar Fascia

• Lie on stomach placing small medicine ball or volleyball between base of hip bone and top of quad
• Reach and exhale with the same side arm and leg stretching area simultaneously
• This can be done before and after routine depending on severity
• Perform :30-1:00 on each side

1. Mobility: Tennis Ball (Peanut) Stretch

• Begin by placing "Peanut" or rolled up towel underneath from arch of foot
• Keeping heel down on ground, press knee forward then return
• Perform in slow repetitions holding for 1-2 seconds feeling your ankle open up further with each repetition
• Perform 1 set of :30-1:00 before routine and several times on off days

2. Mobility: Plantar Flexion (Drag) Stretch

• Find a wall or table to provide a support to hold
• Plantar flex foot almost as if you are "dragging" it behind
• Sink down into the stretch targeting the top of the foot into the shin
• Perform 1 set of :30-1:00 before/after routine and 2x daily

1. Strength: Tibialis Anterior Flexion (Reverse Calf Raises)

• Find a wall or table to provide a support to hold
• Keeping glutes and quads tight as not to rock, drive toes up and squeeze
• Curl toes and dorsi flex feet as you complete the movement
• Perform 1 set of 10 before routine and 2x daily

2. Strength: Tibial Internal Rotations

• This exercise can both be done with a band and Isometrically against a corner of a wall
• Utilizing a band wrapped around inside foot, drive toe in and up against resistance
• Controlled movement is necessary for successful recruitment
• Utilizing a wall, press and flex foot internally against wall and hold for 2 seconds. Release and repeat
• Perform for :15-:30 or 10 repetitions each leg before routine and 2x daily