Name: Playbook - Sarah Herse - FAQ: How do I know if I need to improve my ankle mobility?
Uploaded: 2023-08-15T21:29:05.519Z
Duration: 10 min
Description: FAQ: How do I know if I need to improve my ankle mobility?

Tight ankles can hold you back from strength development in the squat (and will prevent you from ever being able to do a pistol squat). Try this test to see if your ankle mobility could use some improvement! Below are the instructions on how to do it.

1.  Place foot a 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 Routine

FAQ: How do I know if I need to improve my ankle mobility?

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

Celissa

FAQ: How Much Time Should You Be Spending In The Gym?

I am literally binge reading all this interesting info 😅 Thank you so much for sharing all of this!

FAQ: How do I know if I need to improve my ankle mobility?

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