Transform Your Ankle Mobility with THIS!
Summary
TLDRThis video script emphasizes the importance of ankle mobility for overall human movement and well-being, highlighting how it lessens with age and can lead to compensations causing other joint issues. It introduces a simple wall test to assess ankle mobility and offers four exercises targeting the calf muscles, tibialis anterior, and lateral ankle movement to improve flexibility and potentially prevent injuries. The focus is on practical steps to enhance ankle mobility for better functional movement and health.
Takeaways
- 🏃♂️ Ankle mobility is crucial for a wide range of lower body activities, including walking, running, squatting, and jumping.
- 🔢 Ankle mobility typically declines with age, but can be improved with targeted exercises.
- 🧘♀️ Poor ankle mobility can lead to compensations in other joints, potentially causing issues like knee pain, hip dysfunction, and lower back problems.
- 🦵 There are 12 muscles that cross the ankle joint, with the calf muscles (gastrocnemius and soleus) and tibialis anterior being the most influential on mobility.
- 🧍♂️ The wall test is a simple method to assess your ankle mobility - the ability to fit one hand between the wall and your toes while keeping your knee against the wall indicates good mobility.
- 🏋️♂️ Resistance bands and yoga blocks can be used for ankle mobility exercises, targeting the calf muscles and improving dorsiflexion.
- 🤸♀️ Exercises like calf raises on an elevated surface and tibialis raises against a wall can enhance ankle mobility and strength.
- 🔄 Lateral ankle mobility is often overlooked but is essential for preventing injuries like ankle sprains.
- 🌈 Ankle eversion and inversion exercises, which involve moving the foot in a rainbow shape, are beneficial for lateral mobility.
- 💪 Strengthening ankle mobility can have a positive impact on other areas of the body, such as the knees, hips, and lower back.
- 📚 Consistent practice of ankle mobility exercises can help maintain and improve overall well-being, and even 'defy' the aging process.
Q & A
How does ankle mobility affect overall human movement?
-Ankle mobility is fundamental to nearly every lower body activity, including walking, running, squatting, and jumping. Poor ankle mobility can lead to compensations in other joints, potentially causing issues like knee pain, hip dysfunction, and lower back problems. Thus, maintaining flexible and strong ankles is crucial for overall well-being.
What are the consequences of having tight ankles?
-Tight ankles can result in limited range of motion and功能障碍, leading to compensations in other body joints. This can potentially cause issues such as knee pain, hip dysfunction, and lower back problems, affecting overall physical health and mobility.
How many muscles cross the ankle joint and why is it important to know about them?
-There are 12 muscles that cross the ankle joint. Understanding these muscles, particularly the calf muscles (gastrocnemius and soleus) and the tibialis anterior, is helpful for improving ankle mobility and addressing issues related to tightness or weakness in these areas.
What is the wall test for ankle mobility and how does it work?
-The wall test is a simple assessment to determine ankle mobility. You face a wall and kneel with your toes against it, ensuring a straight line from your big toe through the midpoint of your heel points directly at the wall. Keeping your heel planted, you lunge forward to see if your knee can touch the wall. If you can fit one full hand between the wall and your toes while still touching the wall with your knee, you have good ankle mobility.
What are the calf muscles and how do they differ in terms of ankle mobility?
-The calf muscles include the gastrocnemius and the soleus, located on the back of the leg. The gastrocnemius starts on the back of the thigh bone and runs down to the heel, crossing both the ankle and knee joints, while the soleus starts on the back of the shin bone and runs down to the heel, only crossing the ankle joint. The flexibility of these muscles affects different aspects of ankle mobility, with the soleus influencing the ability to dorsiflex the foot and the gastrocnemius affecting the range of motion when the knee is bent.
What are four exercises to improve ankle mobility?
-Four exercises to improve ankle mobility include: 1) Using a resistance band and a yoga block or elevated surface to lunge forward and stretch the calf muscles. 2) Elevating on sturdy yoga blocks or a staircase and performing calf raises to stretch the entire back line of the calf. 3) Performing tibialis raises against a wall to strengthen the tibialis anterior. 4) Seated ankle eversion and inversion with a resistance band to improve lateral ankle mobility.
Why is it important to improve lateral ankle mobility?
-Lateral ankle mobility is crucial for preventing injuries, especially ankle sprains, that occur when the foot lands awkwardly. Strengthening the lateral structures of the ankle can help stabilize it during such instances and reduce the risk of injury.
How can ankle mobility exercises help with other physical issues like tight hips?
-Ankle mobility exercises can indirectly help with tight hips by improving overall lower body flexibility and strength. When ankle mobility is enhanced, it reduces the strain on other joints like the hips, leading to better overall movement patterns and potentially alleviating tightness in the hips.
What is the recommended number of repetitions and holds for the ankle mobility exercises?
-For the exercises, it is generally recommended to start with dynamic movements for 8-15 repetitions, followed by a passive hold for around 20-30 seconds. This can vary depending on the specific exercise and the individual's abilities.
How does ankle mobility relate to functional movements in daily life?
-Ankle mobility is essential for functional movements in daily life such as walking, running, squatting, and navigating various surfaces. A good range of motion in the ankle allows for smooth and efficient movement, reducing the risk of compensations that can lead to discomfort or injury.
What can be used as alternatives for a yoga block in ankle mobility exercises?
-Alternatives for a yoga block in ankle mobility exercises can include the bottom stair of a staircase, a sturdy elevated surface, or any object that provides the necessary height and stability for the exercises.
Outlines
🏃♂️ Ankle Mobility: The Foundation of Movement
This paragraph discusses the importance of ankle mobility in various human movements and its impact on overall well-being. It highlights how poor ankle mobility can lead to compensations in other joints, potentially causing issues like knee pain, hip dysfunction, and lower back problems. The video aims to help viewers assess their ankle mobility and introduce exercises to improve it. The paragraph also explains the role of 12 muscles around the ankle joint, with a focus on three key muscles: the calf muscles (gastric and soleus) and the tibialis anterior. It emphasizes the difference between these muscles, especially the calf muscles, in improving ankle mobility. A simple wall test is introduced to self-assess ankle mobility, and the video promises to guide viewers through life-changing ankle mobility exercises.
💪 Enhancing Ankle Mobility with Exercises
The second paragraph delves into four recommended ankle mobility exercises to enhance flexibility and strength. The first exercise involves using a resistance band and a yoga block or an elevated surface to target the soleus muscle. The paragraph explains the importance of dynamic movements and passive holds for muscle stretching. The second exercise focuses on calf raises using sturdy yoga blocks or stairs, aiming to stretch the entire back line of the calf. The third exercise targets the tibialis anterior with wall-assisted raises. Lastly, the paragraph addresses the lateral plane of motion, which is often overlooked but crucial for preventing injuries. A resistance band exercise for ankle eversion and inversion is introduced to strengthen the lateral structures of the ankle. The paragraph concludes by emphasizing the interconnectedness of ankle mobility with other body areas and suggests additional resources for improving hip mobility.
Mindmap
Keywords
💡Ankle Mobility
💡Compensations
💡Muscles
💡Gastrocnemius
💡Soleus
💡Tibialis Anterior
💡Exercises
💡Dorsiflexion
💡Injury Prevention
💡Lateral Plane of Motion
💡Hip Mobility
Highlights
Ankle mobility is fundamental to human movement and declines with age.
Poor ankle mobility can lead to compensations in other joints, potentially causing knee pain, hip dysfunction, and lower back problems.
There are 12 muscles that cross the ankle joint, which can contribute to tightness.
Three key muscles to focus on for ankle mobility are the calf muscles (gastrocnemius and soleus), and the tibialis anterior.
The flexibility of the calf muscles affects dorsiflexion, which is important for walking, running, squatting, and everyday activities.
A simple wall test can be used to assess ankle mobility by checking if the knee can touch the wall without the heel leaving the floor.
A good range of ankle mobility is indicated by being able to fit one full hand between the wall and the toes while still touching the wall with the knee.
Ankle mobility exercises can be enhanced with the use of a resistance band and a yoga block or elevated surface.
Dynamic movements followed by a passive hold can be beneficial for stretching the calf muscles, particularly the soleus.
For the gastrocnemius muscle, which crosses both the ankle and knee, straight-leg mobility drills are necessary for full stretching.
An elevated calf raise can improve the flexibility of the muscles on the back of the leg and help with dorsiflexion.
Tibialis raises, performed by lifting the feet upwards against a wall, can strengthen the tibialis anterior muscle.
Lateral plane mobility of the ankle is crucial for preventing injuries like ankle sprains.
Ankle eversion and inversion exercises, using a resistance band, can improve lateral ankle mobility and reduce the risk of injury.
Improving ankle mobility can have a direct impact on other areas of the body, such as the knees, hips, and lower back.
For those struggling with tight hips, there are specific hip mobility drills that can be beneficial.
Transcripts
did you know your ankle Mobility rapidly
declines with age and Ankle Mobility is
the foundation of human movement from
walking and running to squatting and
jumping nearly every lower body activity
involves ankle mobility and
unfortunately poor ankle Mobility can
lead to compensations in other joints
potentially causing issues like knee
pain hip dysfunction and even lower back
problems so keeping those ankles
flexible and strong is a gain changer
for your overall well-being so if you
wobble all over the place in yoga class
if your Romanian deadlifts resemble
Bambi this video is for you so today I'm
going to help you discover if your ankle
Mobility needs work and guide you
through some life-changing ankle
Mobility movements so that you can defy
aging better than Paul rud or JLo
herself fun fact there are actually 12
muscles that cross your ankle joint 12
so it's no wonder that most of us
struggle with tight ankles the good good
news is you don't need to know the
complex names of all 12 of these muscles
to do something about them but it is
super helpful to know about just three
of them you have your calf muscles on
the back of the leg which are made up of
the gastrus and the Solus there is a
hugely important difference between the
two when it comes to improving your
ankle Mobility which I'll get to in just
a second and then you also have your
tibialis anterior on the front of the
leg kind of like your shin muscle and
simply p the flexibility of the muscles
on the front determine how much we can
point the foot ballerinas have amazing
Mobility here and the flexibility of the
muscles on the back of the leg determine
how much we can dorsy Flex the foot
which is generally the more functional
range of motion which we use for walking
running squatting and just getting
around in everyday life but how do you
know if you have good ankle Mobility or
not try this simple little wall test to
assess your own ankle Mobility come to
face the wall and come into a tall
kneeling position with your toes right
up against the wall you want to imagine
a straight line that runs through your
big toe through the midpoint of your
heel and that line points directly at
the wall for most people this means
their foot will be ever so slightly
turned outward then whilst keeping your
heel firmly planted allow yourself to
Lunge forwards to see if you can tap the
wall with your knee then you want to
progressively move your foot a little
bit back away from the wall and continue
to test your range to see if the knee
can touch the wall without the heel
leaving the flooor it's considered a
good range of ankle Mobility if you can
fit one full hand between the wall and
your toes and still touch the wall with
your knee do you pass the one hand test
let me know in the comments below so
perhaps your ankle Mobility needs a
little bit of work let's now get into my
four favorite ankle Mobility exercises
first up grab a resistance band and a
yoga block or alternatively just
something that you can elevate your foot
up onto secure the band around something
sturdy low down towards the floor and
then Loop it around the front of your
ankle so now when you step your foot up
onto the block the band is pulling your
ankle down and back and essentially
keeping your heel firmly grounded whilst
assisting the movement of the bones
within the joint here from there you're
going to Lunge your knee forwards just
like in the mobility test exercise that
we've just done sending the knee as far
past the toes as possible you could even
add a weight for this one as those 12
ankle muscles are pretty damn strong and
your body weight often isn't demanding
enough to bring about much change I
recommend starting with Dynamic
movements for eight repetitions before
ending with a passive hold for around 20
seconds this is a great exercise for the
Solus muscle which if you remember I
mentioned is one of the calf muscles but
remember that hugely important
difference between the Cal muscles that
I mentioned the Solus muscle starts on
the back of the shin bone and runs down
to the heel so it crosses just the ankle
joint but the gastric nemus starts on
the back of the thigh bone and runs down
to the heel so it crosses the ankle and
the knee so if your knee is bent the
gastrus muscle is never getting fully
stretched you need to add Mobility
drills with a straight leg also so next
up grab yourself either a couple of
sturdy yoga blocks or perhaps the bottom
stair of the staircase I live in an
apartment with no stairs so this is my
best option stand on the elevated
surface with just the balls of your feet
so that your heels hang off the back I
100% recommend being near something to
hold on to for stability as the balance
is super tricky here and you don't want
to let that balance reduce the
effectiveness of the exercise so from
there keeping your legs straight allow
your heels to drop as low as possible
searching out a stretch along the whole
back line of that calf then simply
perform a cal raise by raising as high
up onto the balls of the feet as
possible before slowly lowering back to
the start position with complete control
I recommend taking 15 Dynamic
repetitions before holding the bottom
stretched position for around 20 to 30
seconds and you can intensify the
stretch if you want to by leaning your
body weight forwards there's one element
of ankle Mobility that seems to be very
much ignored in most of the content I
see online and is probably the most
valuable one for injury prevention but
before we get to that one let's target
that third muscle that we've already
covered the tibialis anterior so stand a
short distance away from the wall with
your feet hip distance apart before
leaning back to rest against the wall
from there simply lift your feet slowly
upward to point towards the ceiling
before slowly lowering them back down
these are called tibialis raises and the
further away from the wall that you are
standing the harder these become so
adjust accordingly for your abilities
and aim for around 15 repetitions and
then finally we've looked at the muscles
around the front and the back of the
ankle and improving our mobility in that
plane of motion but when it comes to
instability that causes the majority of
injury in regular Hobbies such as
walking running yoga or just gym
exercises it's the lateral plane of
motion that is the biggest culprit
people usually phrase injuries here as
going over on their ankle so if you're
going to give some energy to improving
your ankle Mobility you absolutely
should not ignore mobilizing the sides
of the ankle because strengthening the
structures here might just be what saves
you from an ankle sprain when your foot
lands awkwardly against the ground so
for this one you only need a resistance
band Loop it back around something
sturdy and then sit on the floor hook it
around your foot and Scoot yourself back
to bring a good amount of tension into
the band and then the technical name for
the movement that you're going to do is
ankle ersion and inversion but the fancy
name doesn't matter what I find more
helpful is to think of drawing a rainbow
shape with the ball of my foot or
thinking about pushing the outside edge
of my foot away from me followed by the
Inside Edge I recommend taking 20
repetitions in total and don't forget to
do both sides and as I mentioned earlier
your ankle Mobility has a direct effect
on other areas of the body such as the
knees the hips and the lower back so if
you also struggle with tight hips go and
check out this video next for some
amazing hip mobility drills to solve
that for you too
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