I’ve watched SO many ankle mobility videos and this is easily the BEST one! Thanks!

1:13 Calf Stretch - Do both straight leg and bent leg stretches 2:35 Joint Restriction - 3 main ways 3:13 Banded Ankle Dorsiflexion - put foot on elevation 4:35 Banded Distraction Technique 5:51 Lateral Tibial Glide - Second variation (6:30) 8:30 Active Mobility Exercises 8:49 Rocking Deep Squat 9:05 Kettlebell Dorsiflexion 9:26 Pails and Rails (Hold 10 secs/ Push foot down for 10 secs/ Lift foot for 10 secs)

Ankle Bandwork: 4:23 - _'ADDING OTHER VECTORS BESIDES PURE FORWARD MOTIONS WILL HELP FIND STICKY SPOTS!'_ GREAT little tidbits of information. Thx.

This is THEE video I needed, it's gonna save my ankles from all the body weight I'm currently carrying while exercising. Thank you.

An incredibly useful video. Great job guys. Appreciate.

This is the only video that helped me. Thank you.

Fantastic! So helpful, thanks.

Very nicely explained! Thank you!

This is one of the best ankle mobility videos I've seen. Such wonderful information. Thank you so much guys !! Health and happiness always !! 😀❤️❤️

Thankyou so very much . Such a nice video definitely it will be a lot of help to me as well as other people . God Bless You

Really helpful ! Thank you team

Wow wow and wow!! You guys are by FAR the most informative PTs on KZfaq. The information is especially helpful for people that workout. Thank you!!

very helpful thanks

Very useful information for my ankle issues, thank you 🙏

You guys rock! This will really help my squats and yoga. Thank you!

Hands down the best one on the internet. I love you guys thank you for making this

thanks for this. i have been trying the knees-over-toes stretches but wasn’t sure if rocking was good or bad. Glad to know it’s allowed. Loved this and loved Craig (😍).

9:26 - Another exercise, called PAILS AND RAILS. Same kneeling position. Drive that knee forward and hold position for about 10 seconds. 9:57 - Use your calf and push your foot down into the ground without actually moving for 10 second! 10:16 - Try to lift your foot up and away from The ground without actually moving for 10 seconds!

Great content, this is exactly what I’ve learned at med school. Explained really easily and loved the comparison of the home exercises and the clinical practice. Never saw it that way!

Rad video. Thanks guys

Finally this the one

AWESOME video!!!

Great video! I love that you use the measure app, roughly how many degrees of dorsiflexion are we looking for? Thanks

Finally a ankle video with every single tactic!!

Most descriptive and visually helpful video for increasing dorsiflexion and ankle mobility I've seen..I couldn't continue my competitive running without doing the recommended exercises consistently; In 2016 I had surgery to remove a bone spur on the Anterior Tibial Tendon and scar tissue developed...so these exercises are a must. Thank you!! **I left my resistance band in a hotel recently:: What band do you recommend for me ( similar to the thick grey band and where can I order?? - my ankle circumference is small, I am very lean weighing 105 pounds...

Thanks

Great video!

great video!!!

🤩🤩🤩🤩 thank you so much brother this is amazing

A Gold Standard channel.

I have been struggling with ankle mobility for a long time. A sudden onset of knee pain made me look both upstream and downstream. Was able to improve dorsiflexion by 5 degrees with just a few minutes with some of the exercises. Have seen many of them before, but you explained it so much better. Thank you!

I can’t believe it. After doing this for about 10 minutes I can finally get into a deep squat when I was no where close before.

9:05 - If you don't have the depth to get into a deep squat/If you can't deep squat, here's your alternative... Get a weight, kneel (the upright knee is the one with the ankle restriction) and drive your knee over your toes as far as you can with as deep dorsiflexion as possible assisted with the weight on top of your knee keeping your heel down. Do that for about 20 seconds.

Amazing video, thanks guys! Coming off the back of torn ankle ligament injury

SUPERB explanation!

What's the name of the app?

Absolutely fantastic video guys

Just when I was looking into slant boards on Amazon you may have saved me some $$$

The zoom ins were very helpful.

Great video, Dr. Aaron, do these stretches work for recovering from insertional Achilles tendinopathy?

you are the first one who understands and explains the upper calf connection where I do felt my first pains, {after 5 year operation with crews and plates in ankle} But can i do these exercises with my operated ankle?

I have that same adjustable plyobox… great piece of equipment!

1:11 After an ankle injury this is very useful i'll do it for a week rn it's 48°

Awesome videos! How often can/should you do the banded movements? Thanks!

👌👌🔥

thanks for your exercises. I broke both of my ankles which sux!

Can you Marian this mobility Tho or the range that you added

Fantastic and very complete. I myself am a Physical Therapist but graduated 8 years ago and have not practiced due to me working full time in a completely different sector which I fell in love with. Meaning I understand all of the theory yet because of lack of experience have a lack of clinical knowledge and answers to my ankle issue. I lost DF almost completely past the neutral position, I get to 0º - 5º ROM on my left ankle after suddenly and without trauma one day woke up with Posterior Tibial Tenosynovitis 6 months ago. The apparent cause is thought to be untreated valgus flat foot. As I love long distance walking and hiking most likely repetitive overuse not being aligned perfectly because of the valgus put strain on my tendon until all of a sudden one day I woke up with swelling and pain. 6 months later and after trying all types of non surgical treatments (PT, podiatry, hyaluronic acid injections, manual osteopathy, posturology) I am better in the sense that I no longer have pain and can walk normally (except go up stairs without compensating because of the inclination) and swelling is down (it took a really long time to get to this). What I notice now is this complete loss of DF that 7 months ago I did not have (I’ve always been physically fit, so I know). The suspicion by orthopedist is it might be anterior impingement. I myself feel a hard end feel when pushing back actively and passively. However, after trying your exercises for the FIRST time, right after doing them I was able to almost dorsiflex my ankle to the other ankle's ROM and actually felt a much smoother end feel. I was even able to do a squat going deeper, with some compensation, for the first time in 6 months. However, after 10 minutes of resting, DF gains were lost and went back to the same as before. Any idea about what's going on with the arthrokinematics? I understand I am not a patient at your clinic so I don’t even assume I should be given an answer, let alone waste your time, and for free. But I appreciate any input you may want to give me or if anyone else reads this and has similar issues and through my experience we can help each other out sharing thoughts and details. I have spent a few thousand dollars on trying to resolve this and so far your video has been the only thing close to letting me recover DF even if only for a few minutes, so very seriously from my part a big THANK YOU. I suspect either the temporary gain and sudden back to square one could be joint capsule tightness thus if I repeat the routine constantly maybe the results will eventually stay. Orthopedist suggest's only exploratory arthroscopy to “unblock and remove probable impingement” is the solution but I'm suspicious because without trauma I cannot explain sudden impingement after 30 years of being active and this loss being 100% associated to PTTD. Soft tissue is not an issue, at least I think not, I still have some internal inflammation that I notice when I get to the end of the DF I feel a pull on my PT because it's not healed 100% but as it's not purely an antagonist to dorsiflexion as it's a weak plantiflexor, I don't believe it can be the one causing this brutal loss of DF even if it's tight and thickened and slightly swollen due to this process. I must admit that now that im using custom orthotics for the flat foot and valgus I feel great pain wise but the lack of DF will give me long term problems in knee and hip if I don’t resolve the issue. I would have never imagined PTTD would be so aggressive to heal, the first 3 months I was not even able to walk inside the house without pain (now Im back to approx 10K steps daily as pain is no longer an issue nor swelling, just the consequence of the DF loss). I would say mental strain is high because it chances your lifestyle functionally speaking in quite a dramatic way. Sorry for the extremely long message. Have a great day and many thanks for your thorough video.

i had ankle surgery 2 years ago , i tried several exercises but not much result . these are by far the best exercises , thanks a lot ..

This is the most throughout ankle mobility exercises video as others I’ve watched don’t go into so much details.

8:26 - _'YOU MUST FOLLOW UP ALL YOUR PASSIVE MOBILITY WORK (I.E. STRETCHING) WITH ACTIVE MOBILITY WORK!! (I.E. EXERCISES)'_

Hi! your vid is really helpful i have limited ankle mobility however I don’t have a elevated thing.

What exact measure app did you use on iPhone?

I was wondering if you could provide an alternative for the bands. Those are a bit expensive where I live (at least for me) 🤧.

Great content! How frequent should we be doing this and do I need to warmup before these exercises?

@theprehabguys hi I sprained my ankle over a year ago and sometimes it hurts to the point it goes up to my thigh and knee. Also noticed some muscle knots in the back of my lower limb. Would these exercises help?

Achha video hai, Sabse badi baat bahut saralta se bataya gaya hai. Thank you for this

Is there a bluetooth or wireless app or other hardware to see degrees while doing other exercise or stretches or maybe the straps for phones ?

I need Best foot drop treatment and exercise please

What app are you using on the phone in order to do a measurement of range of motion? Thank you

I need to fix my ankle lock up from drop foot. I can dorsal flex and lift my toes half way to how good I used too, but my

What app measurement are you using?

Could someone please give me some instruction on how to use the Measure iPhone app here? How do I set it for degrees? It's measuring inches. Thanks!!

What is the name of the app you using to measure please?

subscribed, liked, shared, saved !

💪

Which of these exercises are best for front of the ankle impingement?

How about with blockage in the front?

Do these exercises (especially the ones for joint restriction) help with anterior ankle impingement? Right now I can't move my knee past my foot due to pain when doing it.

HEY DOES ANYONE KNOW THE APP HE IS USING?

In the first measure he is not forcing to go further, so... 🤷‍♂️ Anyhow, thanks for the video, I'll try these exercises at home.

My measurement came out as 51°. Using squatting toilets does have its benifits.

My ankle and front of foot issues are from sitting in congested traffic 2 hours a day w my foot on the brake. This area is completely locked up now

Was buying into it all then he went into a deep squat and he was basically touching the floor, he does not have low mobility in his ankles

8:45 - _'ACTIVE MOBILITY EXERCISES TEACH OUR BODIES HOW TO USE THE NEW RANGE WE JUST GAINED'_

👌👍

Quick question: any idea why I get any uneasy feeling at the balls of my feet when doing exercises like toe taps, or using bands to expand my feet left and right, or doing calf raises. The feeling goes away after a few days. Is it because I do these exercises with just socks on and no footwear? It's like a numbness or a burning feeling or a combo of both.

I got drop foot a half a dozen years ago. It’s fixed about half way, but my heel is still locked up. I stretch my calves every day but my heel still doesn’t get more flexible

What if "joint things" are due to ORIF? still working the same way?

Very well done. What app do you use to level? I use Measure.

How often should these exercises be done?

Are all the stretches here applicable for all degrees of experience in movement? There is usually variations in flexibility depending on how sedentary the individual is....please respond

After exercises, always reassess any changes/potential improvements in range change.

8:53 ONE EXERCISE IS DEEP SQUAT WHILE ROCKING FROM KNEE TO KNEE

Hey Prehab! Great video on the ankle dorsiflexion, was wondering if Craig didn't feel tightness on the back of the ankle and instead at the front of the ankle maybe like a pinching sensation. Would these exercises also apply to it? Thanks a lot!!

WHICJ APP AFE YOU USING?

My ankle mobility is soo poor.... I hope i can improve it by follow this routine

👍

I was taught these over 20yrs ago. only used them a few times. wish I'd kept doing them. now my ankles garbage lol

What’s the app you used in this video to measure dorsiflexion? Thanks!

Oh my god I can bend my ankle NOW !!! by just few minutes!!

How many days work out to win this problem

Would you recommend tibialis anterior training in addition to the ankle mobility exercises?

What if its stiff infront? Do you have a video for that one?? Thank you

jump 6.25 & 7.25, nice quote at 11.00 top top comment

6:03 - Twist your foot and pull up. MAN!!! THAT HURT MY ANKLE!!! But hurt in a good way, NOT an injurious way.

@ConnorMcgregor

Is there an android version of the app?

Getting alot of pinching in the front during these drills enough to be sore the next day. Should I continue but not go as deep? Thanks

I had an injury in my left leg 2 years ago and after surgery I have ankle stiffness by which I cannot walk, running and squat properly what can I do to recover my ankle fully. Thank you,waiting for your reply...