Ankle Mobility
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This collection of ankle mobility exercises will help you improve your ankle (talocrural) joint mobility so that you can:
- Squat better
- Walk better
- Run better
- Jump better
- Cut/change direction better
- Go down stairs better
- Walk uphill better
...and more!
The most important ankle motion that most people lack and need more of is ankle DORSIFLEXION, which is the movement where the top of the foot moves closer to the front of the shin (if the foot is not planted on the ground), or the shin moves forward closer to the top of the foot (if the foot is planted on the ground).
However, if you've had an ankle sprain or other injury in the past, you may be limited in other motions of the ankle as well.
Most of the routines shown here are meant to be performed daily or every other day, although you can perform them MORE or LESS depending on your schedule and how you feel doing them.
As always, if you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program!
Functional, Stretching, Warm Up, Lower Body
Level:
All Levels
All Levels
Functional, Stretching, Warm Up, Lower Body
Level:
All Levels
All Levels
Just what my back and shoulders needed! Incredible increase in pain-free range of movement after only a few sessions!
Bart N.
I love your workouts. They're simple and easy to follow but exactly what I need! Thank you!
Breanna E.
Love all the practical progressions within the app that allow me to move forward at my own pace rather than force things I can't do too quickly!
Denice T.
I've been waiting for an app JUST LIKE THIS for so long! This is GOLD!
Julia K.
This app is a godsend, seriously...so well put together and easy to follow.
Tim H.
Love the lower back workouts and progressions! And I appreciate that you teach to all levels, thank you!
Ann U.
I used this app to recover from frozen shoulder. I was able to utilize the routines to help recover my mobility and strength! Highly recommend!
Jason H.
So much gold on here, thank you! Helping build a stronger body every day!
Grant B.
I cannot tell you how much you and these workouts have changed the quality of my life, so thank you!!!
Paul
You are one of the biggest reasons I am no longer in a chiropractor's office every week. It's now been a year since I last made an appointment!
Kelsie P.
I feel like every time I do one of these routines, I feel better and I move better!
Henrique
All the shoulder and scapular mobility exercises have been invaluable to me. Not flashy, but extremely effective when done right. Thank you so much!
Jenny C.
I've learned so much from you and it seems like you always put together routines that target exactly what I need. Thanks!
Will G.
It's nice to have an app from someone who actually knows what they're talking about and has a reason for designing workouts a certain way, thank you.
Dan J.
I've already benefitted so much from all of the content you've posted for free for years, so this was a no brainer! Loving the structure here, thanks!
Rich N.
Since applying the shoulder workouts, I've been able to lift about 20% more weight on my upper body lifts and do so PAIN FREE...THANK YOU!!!
Gurcharan P.
Since performing the shoulder mobility routines regularly, I'm back to playing volleyball 3 times every week without holding back! Thank you so much!
Paula G.
The key is consistency. I lacked consistency and intelligently designed workouts in the past. Now I'm consistent and have the RIGHT workouts. Thanks!
Clarisa J.
I've used this app to help improve my core/trunk awareness which has helped a lot in managing my back pain as well as the clients I coach!
Jeff A.
Working on the hip stuff for the last month and not only are they feeling buttery but the knees are feeling consistently amazing too. Thank you!
Cam F.
Just what my back and shoulders needed! Incredible increase in pain-free range of movement after only a few sessions!
Bart N.
I love your workouts. They're simple and easy to follow but exactly what I need! Thank you!
Breanna E.
Love all the practical progressions within the app that allow me to move forward at my own pace rather than force things I can't do too quickly!
Denice T.
I've been waiting for an app JUST LIKE THIS for so long! This is GOLD!
Julia K.
This app is a godsend, seriously...so well put together and easy to follow.
Tim H.
Love the lower back workouts and progressions! And I appreciate that you teach to all levels, thank you!
Ann U.
I used this app to recover from frozen shoulder. I was able to utilize the routines to help recover my mobility and strength! Highly recommend!
Jason H.
So much gold on here, thank you! Helping build a stronger body every day!
Grant B.
I cannot tell you how much you and these workouts have changed the quality of my life, so thank you!!!
Paul
You are one of the biggest reasons I am no longer in a chiropractor's office every week. It's now been a year since I last made an appointment!
Kelsie P.
I feel like every time I do one of these routines, I feel better and I move better!
Henrique
All the shoulder and scapular mobility exercises have been invaluable to me. Not flashy, but extremely effective when done right. Thank you so much!
Jenny C.
I've learned so much from you and it seems like you always put together routines that target exactly what I need. Thanks!
Will G.
It's nice to have an app from someone who actually knows what they're talking about and has a reason for designing workouts a certain way, thank you.
Dan J.
I've already benefitted so much from all of the content you've posted for free for years, so this was a no brainer! Loving the structure here, thanks!
Rich N.
Since applying the shoulder workouts, I've been able to lift about 20% more weight on my upper body lifts and do so PAIN FREE...THANK YOU!!!
Gurcharan P.
Since performing the shoulder mobility routines regularly, I'm back to playing volleyball 3 times every week without holding back! Thank you so much!
Paula G.
The key is consistency. I lacked consistency and intelligently designed workouts in the past. Now I'm consistent and have the RIGHT workouts. Thanks!
Clarisa J.
I've used this app to help improve my core/trunk awareness which has helped a lot in managing my back pain as well as the clients I coach!
Jeff A.
Working on the hip stuff for the last month and not only are they feeling buttery but the knees are feeling consistently amazing too. Thank you!
Cam F.
Testimonials
I was dealing with very severe neck spasms and horrible upper back pain to the point where I couldn't sleep at night, couldn't sit down for long durations, and it affected me in almost every possible aspect of my life. I reached out to Caleb when things hit rock bottom, after almost a whole year full of struggles. Even though it felt like everything was over for me and that I could never go back to normal, Caleb was always confident and optimistic about my recovery. Because my situation was pretty complex he notified me that recovery could take a while, and it did. But now I'm feeling like a new person and have my life back! Caleb is very professional, diligent, optimistic, and knowledgeable. His insights on how we should treat our bodies and how to grow and learn from injuries is invaluable. He definitely changed my life and I've learned so much from working with him!
Omry D.
App Features
Reminders
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Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Dr. Caleb Burgess
Physical Therapist and Trainer
Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12.
After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation.
I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.
Frequently asked questions
What makes this app different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about this one. And I get that! But this app is different. The exercises and routines are based off experience working with thousands of people 1-on-1 and their real-life success stories. The app will also be updated weekly so that you'll always have new material to keep you motivated and ready to work! Plus, if you need help, you can message me directly if you have any questions, feedback, or simply want to share your success!
I'm a beginner, is this app for me?
No matter where you are in your fitness journey, my app can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, I'll walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! A lot of the workouts require no equipment, or things that everyone has access to, like a towel. I also have workouts that require some equipment (like dumbbells, bands, or a yoga mat) and some that require more extensive equipment like barbells, weight plates, and machines (for gym based workouts). There’s something for everyone — regardless of equipment — to help you get in shape, feel better, move more easily, and move with more confidence!
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