Want More ANKLE MOTION? Combine Mobility & Flexibility Training  

When a client comes to me with limited dorsiflexion motion, I have to assess 2 things: 

1. Mobility (of the ankle joint)
2. Flexibility (of the ankle muscle)

Logically, we may prescribe ankle mobility and/or ankle flexibility “homework” to regain lost dorsiflexion. The client’s homework will be based upon a passing or failing “grade” during mobility and flexibility training. 

Joint MOBILITY homework:

• Mobility band posterior glide
• 20 reps , followed by a 2 minute hold time, 6 times per week x 6 weeks

Muscle FLEXIBILITY homework: 

• Downward dog 
• 20 reps , followed by a 20 – 30 second hold, 6 times per week x 6 weeks

#anklesprain #dorsiflexion #anklemobility #achillestendonitis