Daily Mobility Exercises by Dr. Kelly Starrett Forums General Pro Episode # 64-Ankle Impingement

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    • #70795
      Luke EverettLuke Everett


      I have this exact same problem and I have chronic ankle pain when jumping. How do you address this issue? Just correct the movement pattern or is there mobility issues as well?
    • #74129
      AvatarNathan Richer
    • #74154
      Luke EverettLuke Everett

      Thanks Dave. So itʻs purely a movement issue? No straightening or mobility exercises?

    • #74156
      Avatar[email protected]

      The concept behind this whole mobility thing is that we are dealing with a “system”.  You have to get your brain involved (movement patterns) and you have to make sure your tissues are not stiff.  For her it seemed she was able to squat while maintaining an arch while thinking about it.  For some people (me) Even if I think about the correct pattern it is hard to get into the position.  In this sense my tissues are stiff.

      Kelly definitely did massage her and took the stiffness out of her tissues before hand.  Once you gain the new range of motion there probably is a strength issue at play after.  The more you wire your brain for the pattern the more strength that is built up.  
      Dave listed a few exercises that help reinforce optimal ankle mechanics
      I think it is important to program a mobility session addressing stiffness, capsule, and movement patterns.
      1.) you should be smashing all the parts of your foot, calves, and shins
      2.) banded distractions on your ankles while maintaining stable arch
      3.) Use those gymnastic exercises to reinforce correct mechanics with new range of motion.  
      Rinse and repeat consistently.
    • #74158
      AvatarNathan Richer

      re: “So itʻs purely a movement issue? No straightening or mobility exercises?”

      moving exercises usually assume that your static positioning is good.  so you should always work on position in a non-moving style before introducing movement, or at least a lot of challenging dynamic movement.

      in jumping, let’s say the two leg jump, you should look to improve the deep squat position (bracing, hip/leg mobility) and your standing position (this is your position when you launch into the air: posture, bracing, most likely arms up so maybe even shoulder mobility as well), as the two max range positions of the movement.  improving the end positions will improve all positions in between.

      so yes it could be a mobility issue as you try to get into optimal end range positions for jumping.
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