Restricted Ankles and Calf Tears | Movement Mondays | Ep 11

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Have you ever had an ankle sprain? A torn muscle? Or had any old injury that is hindering your performance or causing you pain? Then this one is for you. We take a look at a Body Builder with a stiff ankle! Not only does this ankle limit her squat, but also function. We review a few self treatment techniques and ideas so that you can tackle a tight calf and keep both your performance and movement on POINT!

The Test

The Squat – Do your knees cave in towards midline or your arches collapse as you squat? If so – this video may be helpful for you!

The Fix

1) Calf Grinder– Once the ball or roller is in place, use your non-mobilizing leg and cross it over top of the one with the ball to add your desired amount of pressure. Start with your toe on the mobilizing leg pointed, and use your body weight to sink into the ball. Once you have pinned down the tissue, actively bend your ankle to bring your toes towards your nose. Move the ball along your calf and repeat. Spend 2min working on this. Check out a full video demo for How To Foam Roll Your Calves in our Library. 

2) Heel Pin – Once you have your foot pinned on the wall you have two options. 1) You can keep your knee locked, squeeze your bum muscles and drive your hip towards the wall and HOLD. 2) You can bend that back knee and do the same (this should be felt lower down in the calf towards the ankle). Hold this bad boy for 2min. Check out the full video link in our library of The Heel Pin – An Amazing Calf Stretch. 

Our videos are created by a physiotherapist to help you Move Like You Mean It.

Featuring Mitch Starkman, Physiotherapist

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