Ankle mobility is something that’s often over looked. Without going into too much detail, lack of ankle mobility can lead to compensation patterns potentially causing knee and hip pain. Eric Cressey touches it a bit more here.
Angled Ankle Mobility
For me, I find that placing my forearm on my knee helps create a little more leverage to push the ankle forward.
“Two for One”
I really like this ankle mobility exercise! You simply wrap a compression band around the knee and place the band around the ankle. The band should probably be a little lower on the ankle but it’s still getting a good amount of traction in.
Once you’re read go down to the squat and move around. If you have a little trouble squatting down, you should first start in the split position and then work your way back to the squat.
When to Do the Ankle Mobility Movements
Generally speaking, I usually do the angled ankle mobility after I’m done with my full warm up and do the “two for one” after my foam rolling. But it’s all dependent on the person. I find that doing the angled ankle mobility afterwards but right before I touch the bar seems to feel better for me. Below is a sample warm up routine.
Warm Up Routine
- Foam Roll
- Band stretches (hamstring, “two for one”, hip flexor)
- Dynamic warm up
- Activation
Add these ankle mobility movements in warm up or your regeneration days and let us know how it goes!
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Stay strong,
Team Fusion Trained
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