Name: Playbook - Sally McRae - Ankle Mobility+ Foot Strength
Uploaded: 2023-07-12T14:26:17.614Z
Duration: 8 min
Description: Ankle Mobility+ Foot Strength

Susan

Carrie

Rustie

Great exercises for the feet and legs after a run. Maintenance is key!

christina

Ngina

Jessica

In recovery from ankle injury, this really helps 🙏🏻👊🏻🏃‍♀️

Katelynn

I am not a fan of mobility but I do it because Sally keeps telling me too!! And I’m grateful for it!

Petra

Abby

Love this mobility flow even more each time I do it.

Great, needed this for all the niggles I have atm 🙌🏻

Narrischka

Those single leg exercises are what I needed. Thank you.

David

Yes yes yes! Just what these ankles need.

Really targeted ankles and lower legs for trail demands ♥️

Linda Strawn

Noel

How would i send you a video of a couple exercises i think you could add for ankle mobility/strengthening ?

Woow just found out how much work I need to do on my mobility. I thought I am okay

Adik

I find this really helpful for support and strength of an old ankle injury Im working out :)

Milissa

Mindy

This was so good, looking forward to doing this one daily especially during my work from home days when I can get quite stiff from sitting.

Caronne

Allison

Christina Caudle

This has made such a difference in my ankle and feet problems. Hurt came back to it for the first time in a bit and man it felt good!!!

Kira

Danielle

Improves confidence by proactively taking care of self.  I am wobbly.  Expect to improve with experience.

Enjoyed these exercises never think about stretching ankles or feet

Donna

I am seeing where I need to continue to work ! Love these thank you!

I really like those exercises!Sally is motivating andI like how she s demonstrating them👌😀

Lina-Kristin

So loving these stretches and mobilization, literally keep me grounding 😘

Veronica Mo

That was great. Have really tight calves so keen on anything that can strengthen my lower legs

Jacqui

Need to get after it from an ankle injury. This is right up my alley.

Megan

Leave me feel warmed up and ready to take on the day!

Tasha

2nd night in a row doing this routine, feels like it really helps me :)

Super helpful, been having some ankle issues, this felt like I was getting some good circulation into them :)

Elizabeth Sowle

love this!  As someone who frequently gets injured around my ankles, this is what I need.

This is a great one! Much needed. I will be coming back to this one.

Beth

Liz Usedon

Kate

Keely

Natalie

Gracyn McElfresh

This is an excellent addition to my current training. Race coming up and definitely have some ankle stability and foot pain issues from an old injury to get addressed NOW! This does the trick!! Thanks so
much!! ☺️

Heather

Good! Just rolled my ankle on a trail so this was great

Andrea amiot

Equipment: strap, resistance band or towel is needed for one of the exercises. 

A weight plate, block, or any object that’s 1-2 inches off ground is needed for another exercise.

And then if you have access to a step or stair, you’ll need that for heel drops.

When: You can do this routine as a stand alone, before, or after a run/workout. 

Frequency- most days of the week.

Foot and ankle strength/mobility is often overlooked yet one of the most crucial areas of your body needed for strong form, power, and stability. Many injuries are stemmed from poor foot/ankle strength and flexibility. Incorporate this routine into your weekly training as much as possible, even if you only have time for a couple of the exercises.

-Face mirror/wall 
-Drop into kneeling position and point knee at wall, keep foot FLAT on ground.
-Goal is to touch the wall without heel coming off the ground. 
-If heel comes off ground, move closer to wall. Pay attention to the distance and each time you do this stretch, see if you can get further from the wall.

Do 1-2 sets of 30 seconds on each foot.

Ankle Mobility Stretch & Test

Using a weight plate, or any object that’s 1-2 inches off ground, tap in 3 directions.

Do this for 30 seconds each foot

Mobility Toe Taps

-Assume plank position 

-Shift front to back allowing toes to stretch and mobilize. You will feel a stretch in your calves too.

Do two sets of 30 seconds

Toe Plank

-Use a band, strap, towel 

-Wrap around forefoot 

-Sit tall and pull back on strap as you push foot away. Give a bit of resistance to make the ankle work.

-Now point big toe inward, then point little toe outward.

-Try each direction for ten seconds for a total of 30 seconds each foot.

Ankle Strengthening & Mobilizing

-Balance on one foot. I like doing this barefoot because I can really feel the plantar muscles engaging with the floor. 

-If you’re comfortable, then you’ll open up your arms and bring one arm forward one at a time. 

-do this for 30 seconds each leg.

Single Leg Balance w/Big arms

-Keep feet fairly close together in the split squat stance.
-Drop back knee to floor carefully while allowing toes to bend and mobilize as you drop into a split squat(lunge).

-Stay tall and engage core as you push up and balance on one foot- you’ll feel your feet/ankles working hard to stabilize your body weight.

-Hold this position for 1-2 seconds before dropping back down.

-Do this for 30 seconds on each leg.

Split Squat to Balance

-Drop into a kneeling position & place one foot in front.
-Keep foot flat on the ground and shift knee forward, aiming to get knee past toe range.
-Shift back and forth with gentle control. 

-This is a great way to end the routine and check in with your ankles. 

-Do this for 30 seconds on each side.

Ankle Stretch Check

Ankle Mobility+ Foot Strength

Tori

Sooo good! Hips are definitely an area on which to concentrate. Thank you for the deliberate pacing and explanations throughout!

Tabatha

Zach

Hip Mobility-No equipment

Did this to prep for my Rock n Roll race this morning. Starts in 39minutes!!! Thanks Sally. Also listened to you and Eddie talk about how to problem solve during a race!! I’m ready Freddy

Alison Megan

Sarah

Would love to scroll through the exercises rather than backing out for the next one

Tracy

Pre-Run/Race Dynamic Stretching Routine

Michelle

Mobility & Strength for Calves, Ankles, Feet

Natty

Rosie

So glad I did this stretching ❤️💪🏻

Nora

Post-Run Stretch Routine #1

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Ankle Mobility+ Foot Strength

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