Скачать или смотреть Simple Ankle Mobility Routine

When my right knee was really stiff following my meniscal tear (in March 2021), I wish I had consistently followed a simple ankle mobility routine.

Simple doesn't mean less effective.

Simple is easy to remember, which makes it easy to become consistent.

Consistency is really what will get us the results we're looking for.

These are my top 3 favorite ankle mobility exercises:

1️⃣ Weighted single leg calf raises (3 sets x 5 reps/leg)
select a weight that pulls you 5-10% deeper into the bottom of the calf raise
hold the "stretch" part of the calf raise for 5 seconds
as your flexibility and strength improve, you can progress by using a heavier weight

2️⃣ Ankle dorsiflexion squats (3 sets x 10 reps)
select a weight such that you feel the front of your ankles working when your knees are bent
hold the bent knee position for 3 seconds
as your flexibility and strength improve, you can progress by using a heavier weight

3️⃣ Deep squat calf raises (3 sets x 15 reps)
start by holding onto an immovable object so you can focus on the calf raise while in the deep squat
progress by performing the deep squat calf raises without assistance, then performing the deep squat calf raises holding onto a weight in a Goblet position
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Comment "ANKLE" 👇 as your commitment to including ankle mobility exercises in your routine to reduce knee stiffness 💕