Let’s talk about #1.

You’re getting impingement in the front of your ankle. That means stuff is getting pinched in the joint space when you try to close it. This is often a result of your shin bone (tibia) not sliding forward as it rolls over the ankle bone (talus).

The mobility wod at-home solution to this would be banded dorsiflexion with the band pulling FORWARD towards your toes. This will encourage the tibia to glide forward as you bend your ankle.

If this is still painful, it could mean a few things:

1) You might be jamming your ankle a little too far into end range. Back off and move up to (but not into) the painful range when mobilizing.

2) If you’ve been doing this and getting the pinching for a while, those tissues getting pinched might be a little irritated. Stop pissing them off for a while and you might find they are less painful when you go into end range.

3) Your ankle joint might be fixated. That means the bones are a little bit stuck, so that sliding movement is really jammed up. If the banded mob’s fail to work after a few weeks, you might consider finding a therapist who can manipulate the joint (at their discretion, and following a proper assessment, of course).

Good luuuuuuck!