Ankle Mobility

In reality, our bodies are really just a stack of joints or series of joints that have a specific function and are also prone to specific, predictable levels of dysfunction. We have to look at these joints as just another link in the bodies “kinetic chain”. We must identify these weak links (joints) that are not functioning properly and design a specific program for each. Dysfunctional joints can cause muscle imbalances, faulty movement patterns, and nerve damage that can eventually lead to pain. When we are looking at the body as a whole chain of joints, we usually like to begin from the ground up. Joints simply alternate between the need for mobility and stability as we move up the chain. The Ankle (Mobility) When we lose ankle mobility, we get knee pain, shins splints, and even low back pain. When we look at movements such as running, jumping and squatting this makes sense. The immobile ankle causes the forces of landing to be displaced to the joint above: the knee. Most people are lacking in ankle dorsiflexion due to tight calves or tight plantar fascia in our feet. This has a lot to do with the style of shoes that we wear. High heels and work boots for instance can cause us to lose range of motion because our calf muscles are forced into a shortened position for prolonged periods of time. If we do not correct this problem with the ankle, the issue will begin to affect other joints further up the kinetic chain. Let’s keep this simple. Below are three easy ankle exercises that we can start implementing into our exercise program. These can be done in the beginning of a work out as part of a warm up or even through out the day as needed.

Ankle Mobility-Kneeling Dorsiflexion [youtube=http://www.youtube.com/watch?v=feY5JrgSpzE]

Rocking Ankle Mobilization [youtube=http://www.youtube.com/watch?v=uiNtT-sDeLg]

Lateral Leg Swings (Transverse Ankle) [youtube=http://www.youtube.com/watch?v=Zk0BPALmNos]