If you can’t make enough headway on your own with this you can connect with a local PT to have them mobilize your ankle to move away form that ‘blocked’ feeling.ģ.This exercise is ideal for those that feel there is a ‘block’ when they attempt to dorsiflex. Keep your leg relaxed and your heel down while rocking back and fourth and using your body weight to increase space within the capsule.Fix a resistance band to the rig and place the unattached side around your ankle just below your medial and lateral malleoli (the bone that stick out around the ankle).If this causes you pain in the ankle drop the weight of the kettlebell or begin with body weight.Īnother fantastic ankle mobility exercises to help improve ankle mobility is through banded self-mobilization. Work on driving the ankles forward at 10-15 seconds intervals until you can sit comfortably in the squat.
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