Ankle Mobility Series with Walter

Jul 1, 2024

Lecture Notes: Ankle Mobility Series with Walter

Overview

  • Walter, a 73-year-old former rugby player, worked on ankle mobility.
  • Transformation through daily foot and full-body exercises.
  • Focus on building ankle mobility using block therapy and mobility exercises.
  • Session details and techniques to advance ankle mobility.

Key Concepts

Common Postures Affecting Ankle Mobility

  1. Hips and Feet External Rotation: High Arch
    • Hips and knees externally rotate, weight on lateral foot.
    • Results in a high arch in the foot.
  2. Hips Internal Rotation: Collapsed Arch
    • Hips internally rotate, knees adduct, weight on the balls of feet.
    • Leads to collapsed arch and bunions.

Ankle Mobility Test

  • Dorsiflexion Test: Measure knee tracking over toes.
  • Walter's Initial Measurements:
    • Left ankle: 1.5 inches
    • Right ankle: 1.75 inches

Mobility Series and Exercises

Preparation

  • Fascia Compression: Block therapy or rolled towel for fascia compression.
  • Breathing Techniques: Breathe deeply through the nose.

Routine 1: Foot Fascia Release

  • Tools: Block buddy or rolled towel.
  • Exercise: Feet pressure using body weight to release foot fascia.
  • Position: Against a wall or squat rack, pressing one foot into the other.

Routine 2: Tibialis Anterior Muscle

  • Tools: Blocks or towels.
  • Position: Pressing into the anterior tibialis muscle.
  • Exercise: Raise feet towards the ceiling, using a wall for support. Focus on slow movements with breathing.

Routine 3: Calf Release

  • Tools: Block or towel.
  • Position: Block under the knee crevice or calf.
  • Exercise: Knee tracking over second toe, maintain foot contact and breathing.

Routine 4: Inside Ankle Joint Release

  • Tools: Block buddy or towel.
  • Position: Block/towel under the ankle joint, press other foot into it.
  • Exercise: Split squats focusing on regaining foot arch, knee tracking over second toe.

Results and Conclusion

  • Improvements:
    • Left ankle gained 1 inch of dorsiflexion.
    • Right ankle gained 0.75 inches of dorsiflexion.
  • Symmetrical Ankles: Walter achieved symmetrical ankle mobility.
  • Customizable Routine: Pick and choose exercises to form a personalized ankle mobility series.
  • Additional Resources: Check block therapy channel for more content.

Final Thoughts

  • Encouraged to subscribe, like, and comment on their progress and questions.

Important Notes

  • Breathing: Always breathe deeply through exercises.
  • Gradual Progress: Focus on achievable goals and slowly increase mobility range.