Mobility Monday | Episode 2 | Dynamic Ankle Mobilisation

Michael
Sunday, December 11, 2016 - 11:03
[embed]https://www.youtube.com/watch?v=LR3a387OFbE[/embed]

Today's episode will be covering a fantastic drill to improve ankle and foot mobility while decreasing the risk of injury.

HERE'S WHAT YOU NEED TO KNOW:

1. There's 26 bones in the foot and two joints in the ankle; Subtalar (pronation and supination of the foot) and the Talocrural joint (Plantar and Dorsiflexion of the foot)

2. Typically when the foot and ankle are too "stiff" the knee and further up the chain takes the load which even has an effect on the upper body.

3. All standing exercises and the majority of sports (particularly sports involving rotation and sudden change of direction/acceleration) have an impact on ankle and foot so if you're limited the issue needs to be addressed.

QUES FOR THE DRILL:

1. Don't push through any knee tension/pain and shoes off!

2. Reach end range Dorsiflexion (knee pushing over toes) before rotation and driving the knee in and out.

3. If you feel an impingement through the junction of Tibia (shin bone) and foot this may mean that the Tibia isn't gliding enough. Try sitting on your heels with the feet out flat then retest. If this doesn't clear up the impingement further investigation is needed.

THANKS TO:

Shane Buntman from Melbourne Sports Osteo and Sports Injury Centre and I'm fairy sure he stole it from the man himself Gary Gray from the Gray Institute.

 

I hope you have enjoyed the episode and stay tuned for next week!

--

Coach Dylan