ANKLES
This page supplies a mobility protocol as an optional addition to the base plan. Utilise this specific mobility work if you encounter pain, stiffness or discomfort that requires recovery and rehabilitation through a targeted response.
Rucking through uneven terrain with a loaded backpack will put your feet and ankles to the test. These mobility tactics will build, free-up and support the surrounding tissues to facilitate strong, fluid movement.
This sequence will allow you to identify the mobility tactics that have specific benefit to you.
STEP 1. TEST
RECOMMENDED : STAIRWAY ASCENT/DESCENT
Walk up and down a set of stairs
Take note of anything that doesn’t feel optimal.
STEP 2 : FLOSS TACTIC
Watch the video below for a detailed breakdown on how to floss the target area. On completion - return to the TEST/RETEST to assess if there is improvement.
STEP 3 : STRETCH TACTICS
All of the examples feature movement and could be considered Dynamic. For this purpose, we require movement to explore and test.
Work through each exercise attempting to mimic the same movement in the demonstrations. Spend careful, considered time with each (2 minutes minimum) and highlight areas that seem particularly restricted and hard to copy. After each, you can return to the TEST/RETEST to assess if it provides you with benefit. If it does - it becomes part of your routine moving forward. Make a log of the effective exercise/s along with position you struggle to achieve.
If you are unsure of the how, why and when of these different stretches refer to our MOBILITY PROTOCOL
EXAMPLE A
EXAMPLE B
EXAMPLE C
EXAMPLE D
EXAMPLE E
STEP 4. SOFT TISSUE TACTICS
OPTIONAL EXTRA
Follow through the video to familiarise yourself with the muscles at play around the ankle and get to grips with how to release them. Spend 2 minutes on each exercise outside of the workout window.
FOOT
CALF
SHIN
STEP 5 : EXAMPLE STRATEGY
Here is an example of how the above can be practically applied.
Your right ankle has been feeling tight. When you test, you feel restricted.
You floss the ankle and notice it feel lighter. This is evident on the test.
You work your way through the stretches, testing each, and identify that example A and C provide positive feedback. Along with the flossing, you perform these two exercises on a daily basis. Taking approx 10 minutes total.
You utilise soft tissue tactics on the surrounding muscles every evening before bed.
The above strategy applied over time should see long-term positive results for the ankle.