Ankle Flexibility

Leon11

Has anyone here got any useful exercises that can help improve my range of flexibility? I'm out with a shoulder injury at the moment and want to use this time to seean improvement.

The ankles are actually really bad in terms of , if you can imagine at present when squating I can maybe flex forward to 95degrees. Ideally I'd like to get 120degrees or so.

I've currently taken out deadlifts and replaced them with deadlifts from a cage. For squats I've taken to using a reebok stepper and doing split squats with dumbell concentrating on pushing the knee as far forward as possible on the platform.

Anyone got anything they've used to improve their flexibility.

estebancambias

I can't really explain it, but what I do is just generally rotate the foot both clockwise and anti-clockwise while locking the ankle. Also try touch the bottom of your foot while doing the traditional stretch.

I'm sorry I cannot desribe this better, my flexibility was built up over a period of the summer months two years back..basically just keep stretching.

Hanley

Are you sure it's ankle problems preventing you from squatting or deadlifting?

The first port of call i'd check is hip and hamstring flexability. Also tight glutes/piriformis make it hard to squat well.

RDL's are great for losing up your hamstrings and dynamic stretching is good for the hip area...

Leon11

Ye hip flexibility is an issue too. I'm still working on that, I was getting physio on thurs and a PT I know based in the same building had a couple of mins to spend with me before a client came in. He pinpointed the ankles and hamstrings. Unfortunately his client came along and I had to get out of there before he could go into anything further!

In terms of flexibility in the hamstrigs I can do the usual touch the toes, only thing is that my upper back rounds while my lower back stays quite stiff. Would that be an related with poor hip flexibility?

Hanley

Leon11 wrote: »

Ye hip flexibility is an issue too. I'm still working on that, I was getting physio on thurs and a PT I know based in the same building had a couple of mins to spend with me before a client came in. He pinpointed the ankles and hamstrings. Unfortunately his client came along and I had to get out of there before he could go into anything further!

In terms of flexibility in the hamstrigs I can do the usual touch the toes, only thing is that my upper back rounds while my lower back stays quite stiff. Would that be an related with poor hip flexibility?

I honestly have no idea.

Generally almost everyone that isn't making an effort to prevent tight his has them.

Also that being said, (and again I use Malteaser to illustrate) I think increasing the neccessary flexability shouldn't be too hard. As I said, RDL's with a tight arch in your back will stretch your hamstrings like nothing else in my book.

Also have a look for "Get your butt in gear" parts one and two by Eric Cressey and Mike Robertson on t-nation.com. I went at the exercises listed in it really agressively after i hurt my back and since then I rarely get any back pain.

estebancambias

My crappy flexibility used to get me down, then I start stretching all the time and now I can do the splits easily. Next goal is to actually have some strength.

Leon11

cheers for that, I do the ankle rotations, along with ball on the foot exercises. Definitely gonna give the RDL a good shot

kipple

A good massage therapist will be able to tell where you range of motioned is blocked and will be able to help releasing that blockage.


T.

Reyman

I had that lower leg flexibility problem in the past and damaged my Achilles tendon while ignoring it.
You need to strech both of the muscles in your calf. The gastrocnemius which is stretched by leaning against something placing one of your legs straight behind you till you feel a stretch in the back of the lower leg. Hold for 30 secs then do the other leg.
The soleus is trickier to stretch. You need to take up the same position but this time bend the leg you're stretching while gently forcing your knee downwards. Take it slowly on this one.
Try sets of 4x30 sec stretches a half dozen times a day and you'll see a big improvement in two weeks.

By the way greater flexibility in this area will save your back by keeping it in a more upright position when squatting.