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- This topic has 3 replies, 4 voices, and was last updated 6 years, 5 months ago by Raju Vusirikala.
03/20/2015 at 1:08 am #71299Michael McDowellParticipant
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as you can see my ankle Rom/ Dosi flexion is pretty bad no matter what i do for mob.
so i thought i would start a fresh take in peoples sgggestioons and test and re test and see what makes the most change and do them every day. i have noticed my shins are super tight especially when i try and hit full depth so i think i need to focus there too.
my first thoughts are focus on ankle capsull/ post distraction when stretching, the bone saw, and general calf stretches
ideallly i want to be able to pistol squat
all input is welcome
03/21/2015 at 7:06 pm #75868Nathan RicherParticipant
is that your ankle ROM if you put the ankle up on a stool, and then bend the knee forward over the foot? also you want to make sure the ankle tracks to the outside, towards 4th or pinky toe. if it tracks to the inside, you’ll impinge for sure.do you have a PRO account? there is Roop and Jami’s Excellent Ankle Adventure series:http://www.mobilitywod.com/
daily/thursday-may-8th-2014/http://www.mobilitywod.com/ daily/friday-may-9th-2014/http://www.mobilitywod.com/ daily/sunday-may-11th-2014/
daily/saturday-may-10th-2014/http://www.mobilitywod.com/ daily/monday-may-12th-2014/here are some others:http://www.mobilitywod.com/ daily/friday-january-31st- 2014/http://www.mobilitywod.com/ daily/friday-march-21st-2014/http://www.mobilitywod.com/ daily/saturday-may-18th-2013/http://www.mobilitywod.com/ daily/friday-june-7th-2013/http://www.mobilitywod.com/ 2013/09/pro-episode-44-the- last-25-of-your-ankle– restriction-snatches-and- pistols-here-we-come/also you may want to find a good chiro/PT who can release the ankle. that may help as well.
03/22/2015 at 8:56 am #75870Katie HemphillParticipant
Hey Martin,Don’t get too frustrated, as you’re getting there. You’re past a vertical shin, which is a good start.The problem with expressing a huge amount of ankle mobility in the squat is that you don’t have much capacity to shift your bodyweight forward, making it hard to overcome the high amounts of stiffness in the calves. You have to get mad supple down there to really see those gains in bodyweight squatting, even though you might be able to get a deeper position if you had weight on your back helping you overcome that resistance.The banded mob’s are great (and make sure you try with anterior band tension as well, to work on the glides at the ankle), but you’ll probably find you need to spend a lot of time just hammering out some contract-relax stretching and soft tissue work to get those puppies to yield.Here’s my recommendation for a little ankle-targeted mobility session:1) Test: You can use the squat here, but I expect the payout will be minimal unless most of your restriction is in the joint capsule. Those gains by stretching may take a while. As an alternative, I would also use the knee to wall test (how far can you move your foot back and still get your knee to the wall over the center of your foot without your heel lifting up?) You can measure this bad body and actually have numbers on how you’re improving, as well as how your squat feels.2) Banded Mob: If, when you squat or do the knee to wall test, you feel pain/pressure/pinching in the front of your ankle, this should be your first go to. Same goes for if you feel those things when you try to do a calf stretch. The banded mobs are meant to restore the mechanics within the joint itself, which can get messed up if you’ve been stiff for a while.3) Soft-Tissue Attack: Bone saw, foam roller, whatever. If there are little areas of tenderness or lumpiness in the meat of your calves, go after those first, as conventional stretching won’t typically do as much to these knots or areas of high tension.4) Calf stretching: Conventional against the wall with the knee straight will hit the gastrocs, which will be important (so don’t neglect this), but your real money maker will be the stretches you do with the knee bent for the soleus, as this is the primary muscle limiter of your ankle in the squat. I’m a big fan of the mwod piece from recent years, putting your foot up on a bench, and using your chest to push your knee forward.Good luck, and just remember that its a bit of a long term process to make good gains in the ankle. Calves are nasty meat.
04/07/2015 at 9:46 pm #75910Raju Vusirikala
I was wondering if you had an update and what mobs have been working for you as I have the same issues as you. My soleus and calves feel like pure steel cables and my dorsiflexion is even worse than yours.
Thanks for the tips as I will be watching some of those videos and trying to loosen my tight ankles up, I just want to be able to sit in a paleo chair.
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