Aggressive Ankle Stretches for Stubbornly Inflexible Ankles!
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- Опубликовано: 29 июн 2024
- Get Started With Your Mobility: tommorrison.uk/products/the-s...
Stubborn inflexible ankles?
If you've gone years without ever addressing your ankle mobility, or you've had past ankle injuries, and you want to improve it, you can feel completely stuck!
Even after trying all the usual methods of stretching and rolling and bands, you’ll get little to no improvement... and any improvement you do get, doesn’t stick.
This is when you have to pull out all the stops!
You CANNOT be nice about it! You need to be ruthless and work on them daily to actually get a change to stick. Ankles are tough cookies, so a few times per week won’t cut it here!
The good thing is though, once you've done made the change using this circuit, it will genuinely last and isn't hard to maintain.
Here's the daily circuit:
1-3 Rounds:
- 60s Active Wall Stretch per side
- 5,5,5 Calf Raises
- Retest (Repeat until you see an improvement)
Then:
- 3x 5 Goblet Split Squats
Pay close attention to the techniques in this video as it’s very important that you don’t just go through the motions, you’re looking to assess & force change.
I also highly recommend filming yourself doing the exercises! You're not always doing what you think you're doing!
Don’t push through pain but do expect it to be uncomfortable, and your ankles might feel a bit weird as they improve. It’ll be the first time they have been in new ranges for a long time and you’re on your feet a lot
General rules:
- Don’t be nice to yourself, you want new ranges!
- If your ankles start to feel too loose then skip the wall stretch and just do the 2 stability/strength drills for a couple of days
- If you feel you need to give them a rest, give them a rest!
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
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Dude is fun entertaining and SMART. Tom Thank you for sharing your talent. You are far away from the mainstream and more importantly your ways actually Help!!!
Bless you!!!🙏
You’re too kind! 🙏
Have had severe ankle stiffness for as long as I can remember causing chronic back pain (one foot is 3.5inches on the wall test, the other is 2inches!) And I've been stretching my calves and doing banded ankle stretches for a year, it's made no difference. Two days of following this video and my super bad ankle is up to just over 2.5inches on the wall test already! It does feel loose and uncomfortable but as you've already mentioned this, I'm not worried. Thank you so much! I think this is gonna change my life
Has it changed your life
The answer is yes! After 2 terrible automobile accidents, I don't have my first left rib anymore (but I don't have a withered dominant left arm anymore, and I regained 90% use of my hand-- yay!), so there won't be any weights coming across my shoulders... I did your test and I am much tighter on the right ankle-- and I have pain that goes into my foot on the inside. My right knee pops from time to time, but so far no one's been able to diagnose that. I've got to stay strong and flexible because there's no one here to pick me up off the floor if I fall over! Thank you❤ so much for already helping me, Tom!
Thanks Tom, the wall test and stretches worked a treat
OMG-never knew I have no ankle flexibility! Right up against the wall! Love this video!
thanks
Thanks...glad i found you....great information
Thanks for watching! Stick to it for a good while and it’ll improve all your squatting movements 😄
Hi Tom, today I bought your Simplistic Mobilty Program, I tried it and I liked it very much. Thanks a lot!
Almost forgot, thanks for this video too!
Awesome!! Any of the movements jump out as really challenging right away? 😄
@@TomMorrison Hi Tom, sorry for the delay in answering.
Personally, I found challenging the 6th exercise and all the other exercises that require good ankle mobility, mostly due to an injury I had a long time ago.
I'm sure, I'll get better though!
Again, thanks a lot and have a great weekend!
Thank you!!!❤❤❤
You are so welcome 😄😄
You are the BEST
Thankyou!!
OK! Wow, now to compliment the foot exercises you guys posted that just came onto my feed. Been a gym rat for years even with my own rug rats, but stopped when going for my doctorate. Sit sit and sit and got locked up galore. My "kids" would laugh and call my gait the mom shuffle. I was walking like a penguin, not funny. The key word, WAS. These exercises are so simple, easy to follow and boy oh boy they get results. You folks are excellent instructors who know your discipline. Many thanks for sharing. Send good vibes please if I may be so bold to ask , that my doctorate comes through-study done! Love you folks very much.
thank you so much! So glad to hear it!! Good luck with your doctorate!!
I can attest (foot drop recovery in my right foot means near zero dorsiflexion) that the wall stretch is magnificent and so obvious once told. I've become so obsessed with anterior lower leg, I was blind to the fact the posterior chain has to lengthen accordingly. Well, now my ankle-restriction opened right up and all the time its was the posterior scared rigid. Thank you.
Čřčč f
Yeah, I don't know if this is the best stretch to do right out the gate. It just fatigues my shoulders and gets my ankle locked up unless I'm super focused on not doing what Amy is doing. Foot on a block or wedge with other foot on a chair in a half lunge is much more comfortable and I can feel the stretch without having to make my shoulders tired trying to find it.
Cracking video.. this one really resonates. 👌
Thankyou!
@Tom Morrison can you give me the link to the foot strength vid you mention. I need that too!
@@kerriescottable
ruclips.net/video/n6ADu6pRJhQ/видео.html
Thanks!
Thanks so much!!
I will tell you a bit of Truth, I enjoy doing your practices. They feel more natural and help a lot.
So, to you, I am grateful. Richard (63 and still fighting the inevitable 😊
Preach
I don't know where to ask this question, but I've sprained my right ankle badly at least 3 times throughout my life - and am still suffering jagged pain in front of ankle in certain movements. It suddenly catches me out. I've been doing some ankle strengthening exercises these last 3 months, but that jagging always catches me suddenly unawares.. Yes, I have a degree of hypermobility. Have you a video for this?
Or is this the video for me??? X
Answered yes to every single opening question. Tried banded distractions for 2 years with near daily consistency and still can't extend knees past toes
This looks really helpful - my dorsiflexion isn't awful but could always improve. My main problem is with plantar flexion - will this help that too? It's a real issue when kneeling down, having the tops of my feet flat on the ground is almost impossible and very painful.
we don't have any specifically for plantar flexion! But yeah generally stretching the ankles will help improve your overall ankle movement, and just gentley stretching one foot at a time in plantar flexion on your bed or sofa will help to improve it with practice! You can also try this routine for generally strong & healhty feet! ruclips.net/video/n6ADu6pRJhQ/видео.html
Hi tom, could you plz help me with my scapula. Actually when I activate them, my left scapula is a little higher than right, what to do?
Currently working on my ankle mobility this is great.Just wondering where i should place these exercises. Before I skate or after?
Would do them as a separate session at home just
Is there a point where you can be too flexible with this movement that it starts causing problems? Or is it the more flexible your dorsiflexion is, the better? I was measuring at nearly 6.5" on both sides.
It’s important to work on your foot stability overall as well as this so if you don’t find your range hindered then I would start here:
ruclips.net/video/n6ADu6pRJhQ/видео.html
Thanks! I just watched that the other day. I have back and hip issues due to flat feet so I'm always looking for feet strengthening exercises.
As a kid, I managed to slice into the back of my right ankle...possibly a partial Achilles tear. Never got medical attention afterwards. Later, I was an active endurance runner as a teen.
I currently have a TIGHT (not painful) band of muscle crossing the front of my right ankle. Forward flexibility is severely impinged. 2 inches on wall test is a struggle, it actually pinches a bit as I lean into it ...left foot reaches 5+ inches with a comfortable stretch in the calf.
As this has been a noticed difference for years, I think I overcompensated during recovery from that old injury and have likely disrupted my entire stride as a result.
Could you advise a "best course" to remediate my issue? I plan to work upward to my shoulders as I attempt to correct my gait/stride....failing any advice to the contrary. Tired of soft-swinging my right arm when my left freely swings as I walk. I expect not addressing the feet first would just make anything above return to the flawed movement I am so used to.
Yeah working from the feet up will be good (but you definitely can work on the rest of your body too!)
Try this one, it has a good mix of lengthening & Strengthening for the feet 💪 ruclips.net/video/n6ADu6pRJhQ/видео.htmlsi=GrEzvZ_nDWDgs_bF
Hey Tom, Any alternatives to the goblet split squat at the end. I am just not flexible enough all over to get in that position.
This is a good work around
ruclips.net/video/kp6Kg6F5pVo/видео.html
Hi Tom, you recommended I check out the Ankle stuff for my broken ankle.
Its been a year, admittedly I've been slack, because my stretches and stuff never made a difference. I assumed the Achilles would simply recover on its own over time.
Im starting to get knee pain, and I regularly (once a week?) Notice a shooting pain in my butt cheek.
Do you think this would be the correct video for me to follow, or is there a better option in your playlists? Thanks!
Add in the delicate knee follow along too, it’s tricky if you’re trying to address one thing at a time, that’s why I made The Simplistic Mobility Method so that everything gets worked together at the same time
@@TomMorrison thanks for the quick reply. I'll take a look at that one too. My knee clicks when I walk (I didn't damage the ligaments, according to the docs, but I did spiral fracture a fibula).
I'll check out the comprehensive one you suggested, too. Lord knows I probably need to fix more things.
@@TomMorrison hey Tom, have done the drill a few times, and I'm finding my ankle is actually shaking and vibrating while I do the calf raises after the stretch. Is that a good sign of progress? Thanks!
When I try to aggressively stretch my ankles I always feel pressure in the front of my ankle down at my foot I never feel a stretch in my calf. Any idea what could be happening?
Some people have limits to how much they’ll be able to attain so it will be more about building strength in your hips at end ranges over trying to claw more ankle range
@@TomMorrison ah dang. I have a deformity in the neck of both femurs such that as my thigh flexes towards my chest like in a squat my internal rotation disappears down to close to 0 degrees so I already have to squat very wide. Thank you for taking your time to comment!
My ankles are completely the opposite. I do malasana yoga pose a lot and down dog and never feel tightness. So my calf muscles are like really soft and I've got cankles where i should have ankles. Idk why this happens to me.
I have a condition called Lipoedema and have the very same issue. Hypermobility and long hamstrings so it's almost impossible to stretch them by yourself. I also have cankles. It's a symotom of Lipoedema (also spelled Lipedema in the US). It's a connective tissue disease that also has a hormonal component. It's also called Painful Fat disease. It's a bugger of a disease that's misdiagnosed constantly and is 99% predominantly a woman's disease.
@@singastherapy I'm familiar with it, no need explain. Good luck.
You said you have no idea why this happened to you. So there was reason to explain. Good luck
@@singastherapy I don't have lipodeoma 🤷🏼♀️ I already know what this disease is
This is useful, thank you. But, as someone who's struggled with stiff ankles and calves for years due to severe sprains, it would much more useful to see the stretches attempted by someone who has genuinely stiff ankles. I know that I could never get anywhere close to the range shown in this video without a whole lot of work and would be defeated by the final squat - I can't even do a regular squat, my ankles and calves are so stiff! Is there a modified squat to try at the end for those as chronically stiff as me? I want to try them because no other ankle stretching has come close to opening them up.
With the last split squats, you can start without weights and even using a chair or bar to hold onto for balance. Also you can start by doing them elevated to work up your strength and stability, and as you get more flexible, lower the elevation until you can do it on the floor. This way you can do it in your range of pain free ability.
My weak glutes were the cause of my tight calves 😮
Will this help with a talus that doesn’t glide properly?
Yes, moving in the position is key
What if the arcilles is acking, can that be streched?
If it’s painful would consult your physio about it before stretching
What do you do if you can't sit on your heels like she does at 2:22. I can't even get close.
you don't need to for this one, this was just while Jenni was waiting for the next step!
But you can also give this video a watch: ruclips.net/video/xKwLewLdDIw/видео.html
So I'm guessing toes against the wall and the heel still lifts is, pretty bad.? I'm not certain my ankles work like other peoples.
Yeah not great but you can work on the exercises in the video to improve!!
2:57
6:25
Yet another area where i'm failing to get 5 inches...
😂😂😂
I'm distracted by the error on your t-shirt.
Str-ong
Fl-exible
=>
Fl-ong
Str-exible
😅😂😂
Well that’s not amusing at all, Sexible is way funnier
@@TomMorrison 🤣 I know but I can't help it!