Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › 10 Minute squat test the real key to ankle mobility? › Re: 10 Minute squat test the real key to ankle mobility?

03/08/2014 at 2:09 pm #74256
Maja GrayMaja Gray
Participant

Chad Vaughn (@olychad on Instagram – really useful stuff) has mentioned how all your flexibility will improve as you spend more time in ideal positions, so it makes sense to me that the 10 min squat test would help. 

My ankle ROM is pretty horrible as well, but I’ve made solid gains in my dorsiflexion over the last month by hitting a few key mobs:
1. Banded distraction in both directions.
2. Heel smashing with a kettle bell (or the end of a heavy dumbbell).
3. Foot smashing with lacrosse ball. 
4. Calf smashing, varied between a barbell and a wider PVC tube, with and without a 30 lb slam ball for added pressure. 
5. Shin smashing on a peanut (double lacrosse ball), wide PVC tube. 
I don’t hit all of these every day, but I DO try to do something south of the knee every day to try to open the ankles. It’s painful stuff, but I’m seeing gains so I’m going to stick with it. Hope that’s helpful.