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Old 08-17-2014, 08:37 PM   #22
Dakota Base
Member Dakota Base is offline
Join Date: Aug 2013
Location: Wichita  KS
Posts: 394
Re: ankle mobility help needed

I have had several ankle injuries that have stifled my dorsiflexion over the years. Wall calf stretches, or curb calf stretches were the only advice I got for many years.

But then I met my wife, who has amazing dorsiflexion and can go @ss-to- grass with ease, with her heels on the ground.

So I started watching how she moves, and I mimicked that. She often "rests" during the day by going @ss-to-grass, just like you or I might pop-a-squat or take a knee.

This position takes a lot of dorsiflexion, but the knees are bent, so it's an entirely different biomechanical loading than wall calf stretches or toe touches. It essentially isolates the ankle.

So I started doing squats where I would hold a ring to keep my balance, then settle my butt back. Since my dorsiflexion was poor, I'd fall over backwards if I didn't have the ring. I did this at first with my Oly shoes on, then flats, then eventually with a wedge under my toe.

Another thing that helped me was to use a BAPS board (bosu would work too) during the day. BAPS board was about 18-24" diameter disk with half of a 6-8" diameter ball on the bottom. I'll sit at my desk, on the edge of my seat, and place my toe in the middle of the board, then let my body press down on the board to stretch that joint.

For what it's worth, In my experience with relating nerve entrapment to mobility, the easy way to tell if you have nerve entrapment issues is if you can demonstrate higher dorsiflexion ROM in one position, but not in another, or not under load. If your ankle simply never exhibits more ROM in any position (bent knee, straight knee, adducted, abducted, etc), then it's more likely that you have a ROM problem, not a nerve problem.
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