It is prone to become stiff and immobile. This is our topic of discussion for today.ĭespite the occasional ankle sprain, our ankle is naturally a fairly stable joint. If you recall the ‘Joint-By-Joint Concept’ lecture, the stable foot sets the foundation for our mobile ankle. We discussed how creating a “tripod” foot ensures proper stability for our squat from the bottom up. We recommend setting a timer for 1-5 minutes and doing the Bear during that time period, taking breaks as needed.Welcome back to Squat University.
Lift and move your left hand and right foot forward.Start the movement on all fours with your arms straight and a slight bend in your knees.
Play around with positioning, and be sure to work on both sides.Go as far forward as you can comfortably. Roll forward up on the toes of the front foot.Just have one foot in front, and one foot behind.
When Ryan Broke His Ankle, He Thought He’d Never Be The SameĪ few years ago, Ryan broke his ankle in 3 places when he fell off his skateboard. The exercises below will help you regain any lost range of motion if you work on them enough. So, basic exercises like squats and lunges become hard to do properly because you aren’t able to comfortably get your knees over your toes for balance. This is especially true with an injury or lack of movement that encourages putting your ankle through its full range. Over time, if you don’t work through the full range of motion you’re capable of, your ankles will get stiff. Otherwise known as dorsiflexion (pulling your toes up toward your shin) and plantar flexion (stepping up on your tippy toes). Here’s a more complete overview of the foot and ankle joint.īut for now, the ankle’s primary movements are flexion and extension. Your ankles are a complex joint wrapped up with lots of muscles and connective tissue.