Name: Playbook - Sarah Herse - Ankle Mobility Test & Routine
Uploaded: 2024-03-20T21:08:55.019Z
Duration: 10 min
Description: Ankle Mobility Test & Routine

Try this ankle mobility test! Below are the instructions on how to do it.

1.  Place foot fist + thumb's distance from wall
2. Try to touch knee to wall without your heel coming up off the ground

If you are unable to do this test, you likely have tight ankles which could be affecting your squatting form. Try these ankle mobility exercises below to help!

4 Ways to improve ankle mobility: (see  video for demos)

1. Upper calf stretch 
you can use a rig/pole, curb, step, etc. to elevate toes. For the best stretch you can use a wedge or calf stretcher. I bought a cheap one off Amazon & it definitely makes a difference and gives a quality deep calf stretch!
2. Lower calf stretch - for this I like to get in a deep squat and place a kettlebell/DB or empty barbell on my knees to help push the knee over the toe and stretch the lower calf/ankle.
3.Global calf smash (using lacrosse ball, tennis ball, foam roller, sprinter stick  etc. You can also use the top of a kettlebell. Smash the muscle as hard as you can!
4. Banded joint mobilization - this requires a bit more set but you can do this with a heavy band and some plates (and a place to tie the band). This idea is to elevate the foot slightly and put the band around the front of the ankle to help loosen the joint as you push the knee forward. 

Complete 3-4 sets of 30-60 seconds per leg of each exercise.

Try this ankle mobility test! Below are the instructions on how to do it.

1.  Place foot fist + thumb's distance from wall
2. Try to touch knee to wall without your heel coming up off the ground

If you are unable to do this test, you likely have tight ankles which could be affecting your squatting form. Try these ankle mobility exercises below to help!

Ankle Mobility Test

4 Ways to improve ankle mobility: (see  video for demos)

1. Upper calf stretch 
you can use a rig/pole, curb, step, etc. to elevate toes. For the best stretch you can use a wedge or calf stretcher. I bought a cheap one off Amazon & it definitely makes a difference and gives a quality deep calf stretch!
2. Lower calf stretch - for this I like to get in a deep squat and place a kettlebell/DB or empty barbell on my knees to help push the knee over the toe and stretch the lower calf/ankle.
3.Global calf smash (using lacrosse ball, tennis ball, foam roller, sprinter stick  etc. You can also use the top of a kettlebell. Smash the muscle as hard as you can!
4. Banded joint mobilization - this requires a bit more set but you can do this with a heavy band and some plates (and a place to tie the band). This idea is to elevate the foot slightly and put the band around the front of the ankle to help loosen the joint as you push the knee forward. 

Complete 3-4 sets of 30-60 seconds per leg of eac

Ankle Mobility Test & Routine

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