Let’s learn how to get your body moving even better.
If you don’t like reading (like me) just watch the video below and I will show you the three tricks to healthy ankle range of motion to help with your foot pain.
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If you try to get down into that full squat position and your feet keep pointing out, you most likely do not have enough ankle motion to keep those toes straight. Like we mentioned previously, this forces your knees to collapse in and puts a lot of stress on that joint.
There are three different things that you can do to work on ankle mobility and be more successful in your full squat.
Start with a calf stretch
- Position yourself in front of a wall and step one foot back assuming a lunge position. Make sure to keep the back knee straight, the heel of that foot glued to the ground and the toes pointed straight ahead.
- Hold this position for two minutes. Yea you heard me correctly. 2 minutes! Research shows that holding stretches for 30 seconds is a waste of time. You need at least 2 minutes to change tissue length. Repeat on both sides.
Three-way Ankle Mobilization
- Get your foot an inch or two away from the wall, as long as your knee doesn’t touch when you come forward.
- Keeping the heel down on the ground, come forward bending the front knee and push into the front of the ankle, try to get the knee to the wall, but you won’t quite get there.
- First, go right to the front of the foot and hold 5 seconds. Then, go to the inside of the big toe and hold 5 seconds. Lastly, go to the outside of the little toe and hold 5 seconds.
Repeat Ten Times for Each Direction
- One of the best ways to increase your ankle motion is by just getting into that full squat position.
- If you are struggling, try holding on to a doorframe and getting as low as you can go comfortably. You shouldn’t be using the muscles in your legs to hold you up for this, try to keep them as relaxed as possible.
- Once here, rock yourself side to side trying to work into the different corners of the front of the ankle just like in the 3-way ankle mobilization
Hope this helps! Use these tactics to improve your full squat and gradually work up to that ten minutes a day goal to help prevent the need for total joint replacements and spinal fusions!
Here’s The Next Step:
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