Ankle Dorsiflexion | SoleMate Mobility

SoleMate Mobility Sessions are designed by our head physiotherapist to incorporate key fundamental mobility exercises you can do with your SoleMate to support the health and function of your feet and your entire lower limb
These are simple 5-10 minute routines that target a certain body part or movement that you can do in tandem with a SoleMate Play or Balance Session, either beforehand as a warm-up or after a session if you feel an area needs some more attention.
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[@paolafrancesca7082]

I'll try these!! 🙌🏻 I have issues with ankle dorsiflexion and doing these will help me a lot! Thanks! ☺️

[@quiet1933]

I bought the Solemate shortly before the holidays because I have horrible plantar fasciitis as a result of a formerly broken ankle resulting in 1) very tight calves and 2) poor ankle dorsiflexion. I'm definitely going to try this and the other exercises! How often should I be doing this? Daily? My hope is to eventually return to running (I'm a half marathoner), but I've had to pretty much give up running because of this horrid PF.

[@DanAnear]

Does the reason for the lack of dorsiflexion matter? I've had quite a few sprained ankles and previously had mobilisation done by podiatrist. Wondering if it's possible my ankle is misaligned and this treatment wouldn't help or if this helps for all causes of limited dorsiflexion? Thanks. 🙏

[@TheFootCollective]

Great question! The reason for the restriction can definitely matter but the most important feedback is what the 'end feel' of the stretch/mobilisation feels like - if you get a hard block or pinchy feeling in the ankle at the end range then it's unlikely to get much better by just pushing into it (and you may benefit more from other mobilisations) but if you have more of a 'soft' restriction and tightness in calf at end of range then you should find benefit from more exposure to these mobilisations.
Hope that helps - if you do struggle to make progress with any of these mobility videos then seeking individualised assessment and guidance is definitely the best option. We do have a growing network of aligned health professionals on our TFC Pro Directory on our website!

[@katievoigt7313]

Rolling my legs is intense. What do I do if they don't release with the rolling in the session? Just beginning this journey of restoring my feet, ankles, legs and hips. Is it just consistency daily? Make progress slowly?

[@TheFootCollective]

It's almost always very intense at first, especially with the cork roller (if that is what you're using) - you could try out wrapping it in a towel for some extra cushioning at first! But yes other than that, it is just time and consistency and focusing on the breath while you do it. They will never fully 'release' in one session you should notice differences in quality and range of your movements 🙏