Ankle Mobility-Knee to wall
We often see people coming into the clinic with ‘tight calves’ and ankles. Most of the time this will have been preceded by an event such as an ankle sprain.
Dorsiflexion is the movement of the foot up toward the shin and is the movement that is most commonly limited. People may find that their heels lift off the ground when they squat, or they may feel a little stiffer coming down the stairs. Limited dorsiflexion places more pressure through the calf and knee and can lead to pain and injury in these areas, so this is an important component of any training plan.
Set up in the position seen to the right here. Quick note – one common mistake we see here is that people allow the heel to lift off the floor, this is the most important part as the heel needs to be planted to achieve the movement required. Another common mistake we see is that people allow the moving knee to move toward midline ie. past their big toe, this is the body’s way of trying to avoid the area of restriction. Instead aim your knee between your second and third toe. Repeat this motion 10-20 times on each side.