I have been doing from 2 months..and improved lot in running form..my right feet is much stronger than earlier and it's also helps to stability...😍

I am so excited to try this, 15 + years of ankle impingement, finally taking it on myself to work through it!

This video is extremely organized and clearly communicated. Thank you for sharing this information! I am a dancer who cannot bend as low in my squats as most other dancers and it really hinders my movement. I look forward to trying these exercises out! Thank you!

As a professor, I love the way you use scientific articles to support the suggested exercises. Your videos are concise and to the point. Excellent work and thanks for sharing this.

I love how you start with a revieuw of some scientific articles. Thanks again for your effort and clear explanations 🙏

Indicator you need to work on ankle dorsiflexion: 1. Check 2. Check 3. Check Does the test... absolutely impossible to touch the wall. Well well well here we go :D Let's try to progress until I pass the test with full hand spacing to the wall (about 10cm): Day1: Left 4cm ; Right 0cm Day2: Left 5cm ; Right 3cm (probably bad measurement on Day1) Day3: Left 6cm ; Right 3.5cm Day4: Left 7cm ; Right 5cm (what the hell is this progress) Day5: Left 7.5cm ; Right 5cm Day9: Left 8.5cm ; Right 6cm Day10: Left 8cm ; Right 6cm Day11: Left 8cm ; Right 6cm ... stuck! Day14: Left 10cm; Right 8cm Day17: Left 9.5cm; Right 8.5cm (27/06/22)

Well done Eric. Your videos are well-thought out, broken down into time stamps & tightly edited, packed with foundational & innovative tips. You demonstrate respect for your clients’ time by eliminating the type of unprepared rambling that infect so many other training videos.

Currently I'm recovering from a grade 3 ankle sprain. I was doing this routine for about 2 weeks and it's awesome. Helped me a lot. Thank you!

DAMN. coach E you are the TRUTH. my ankles have been feeling tight etc. and the typical "ankle rotations etc" wasnt really working. i just utilized your wall technique for only one cycle and BAM. ankles are LOOSE. also utilized the last exercise with the "sliding leg" and it worked too. you are a BOSS. a few years ago, one of your exercises released a hip impingement i had as well. please keep it UP

Much, much love for this channel. As a 26 year old relearning how to skate, I can't stress enough how valuable content like this is. Thank you!

Thank you for very helpful instructions and demonstrations. I walk barefoot 30 minutes a day on my home treadmill, then use 2 different size balls to roll along the 3 arches of my foot as well as picking small ball up with toes. Your video has given me additional exercises to try.

For my test I had my toe against the wall and my knee was still two inches from the wall. I’m going to run this plan and see what happens after four weeks. Your video was really good. I actually felt the ankle stretch

Didn’t realize how bad I had this problem but this is a super helpful video and the exercises feel great. Thank you for the great video!

Insanely helpful video and relevant for skateboarding as well. I also love how your exercises are backed up with actual published articles!

I have a stiffer left ankle and so squat is out of question. I tried these 2 of the exercises you taught and they work great it was immediate result on my left ankle flexing it felt better like a relief feel. Thank you 😊

I'm about a year late, but I'm a young baseball player. I play catcher, so my ankles need that mobility to move. I'm really excited to try this and see how it works, thank you for the tips. My ankles can barely move and so I'm really excited to try these, my knees thank you!

I came across this video a day ago. Love how in depth it is,. I’m a soccer who’s been working my way back to full fitness after I’ve had to do a Achilles rupture repair surgery a year ago. All this information is very valuable to me, because this is literally the stage I’m at where range of motion is lacking in the ankle I had surgery on. If I can just get that range back I’ll be at 100% or more, I’ll be doing these exercises everyday for the next 4 weeks. Thank you

Why has it taken me SO LONG to find you !!! Amazing videos I can't stop watching. These are all the issues I have. I struggle with squat depth as my ankle dorsiflexion is poor. I also run alot and get shin splints from time to time. I've also torn my ACL last year & I think the tight ankles played apart. THANKYOU MAN !

I did the first one only once and there’s a pop sound which very much eased the stiffness from an ankle sprain. I recovered a month ago but lot of stiffness is there. It helped a lot thank you😊

I think Coach E's video's are pretty much the best thing on the Internet. I had two unfixable injuries (i.e., years in pain, multiple doctors, rehabs, etc.). One left me in chronic pain and the other didn't let me use my left shoulder. Both are fixed now. This guy's a saint.

Love the quality and content. Especially love the time stamps with hyperlinks for the different exercises! Great job!

this kind of specific videos are the best!

I've gone thru 4 podiatrists looking for advice on my frequent ankle rolling injuries. Their advice is surgery or very expensive corrective shoes. ($1000s). I tried your test for ankle dorsiflexion and was shocked that I failed on my injury prone foot. Couldn't even come close. (while the other healthy ankle flexed beyond the wall). Tried the first exercise and the tendons of the weak ankle felt on fire from the massage. Sitting here typing and my lower leg feel so good right now. I'm grateful to find yet another YT guru who has the answers. Thanks for putting up this vid.

I have suffered from chronic achillies tendonitis- I truly think this is the key! I mean 30 years! I’ve got nothing to lose but pain. I think these mechanisms hade degenerated and are extremely problematic. I will try! Thank you!

Thank you for this video! I never understood why I was prone to ankle issues and always had a hard time skating without knowing why, my Mom and I have always had relaxed “pointing” toes and bunions, never knew that it could all connect up to weak ankles!

Your videos just keep getting better! I need all those little details that aren't in some of the earlier videos :)! Thank you Eric!!

I love how you back up your methods with scientific articles!

Thank you,this is so much better than what the PT people had to offer! I am recovering from a successfully performed ankle replacement and the tendons are taking the longest. I had a setback (achilles flare up) and as soon as I got that under control, my perineal tendon got strained! Now I have more toolsto fix my foot. Thank you!

Coach E, this video is a master class!! I’ve been following you for a while and this new version of your videos are really superior!! Congrats 🎉

Sprained my left ankle pretty bad while figure skating- physio only helped to get my ankle back to normal(daily walking etc) but nothing with stiffness when bending. Hope this can help my left ankle to return normal! Looking forward to it :)

I've been struggling with hip tightness that has worsened as I've gone past 30yo and it causes some terrible flare ups from time to time. A lot of it comes from and old ankle injury and this routine is a really practical one to keep things in check. I don't have good options of physical therapy where I live , this was great! Thanks a lot

you are a benefactor, spreading these very useful informations for free, makes you a benefactor, really, a foot-philanthropist. (including the people who work with you, of course.)

Incredibly helpful, great stuff here.

OMG you are the real deal. Thank you so much--I'm gonna try this routine to finally heal my plantar fasciitis.

Such a comprehensive video! I realized my squat form was crappy over a year ago, and so I focused on mobility. About 3 months ago did I acknowledge my limited ankle mobility, and hadn't found a condensed, comprehensive source to fix it. I'll give this a go!

Great video! I’m going to work on all of these! Thank you 😊

You are the man, thanks for all the great content eric . The REAL DEAL 👍 this is the type of stuff we were missing In ROM coach for a comprehensive routines

I appreciate your different techniques and your support for people trying get better or improving performance. You have made a substantially positive difference in my life. Thank you for sharing your knowledge, you are helping make lives better. Respect.

I tore my achillies tendon playing rugby. After the operation and rehab, I took up running and ran into knee pain. These exercises got rid of the pain, my dorsiflexion was terrible on both of my legs. I guess that's why my achillies snapped in the 1st place. Thank you so much for the info.

I’m 7 months out from a bimalleolar equivalent fracture and this is exactly what I need to work on. Thanks!

jj watt shoes, prob the best workout shoes every made

Thank you! This is awesome and very thorough. (Exercises start at 6:45 )

Finally someone basing his video on clinical studies and scientific facts and not his “Im just a fitness guy” opinion. Great work!

I suffered epiphysiolysis of the hip (left hip) some 12 years ago. My hip, knee, and ankle mobility have improved quite a lot during that time. However, I still need to do ankle and hip mobility exercises. My squat is not terrible, I can almost squat all the way down, but I can't hold the position for much time. Also, my left hip won't allow me to get into the position at 7:32.

Hey Eric! Great video! Truly much more down to the point and informative than the others out there. I just did all of the exercises, yet there was hardly any improvement when I measured with the ruler. I had many ankle sprains throughout the years, and while my right knee passes the toes just a tiny a bit, my left knee even isn't capable of doing that bit. Any suggestions for such a case? Thanks!!

I just tried it and I feel better already. You hit spots I've never known I had. I'll keep it up and thanks for passing this along to us. It connects my joints to the muscles in no time thanks again.

Brilliant! Your approach helped my sore Achilles Tendon far more than all the typically prescribed advice. And you back up with peer reviewed research. And love how you “chapter’rd” this video for easy navigation. Great stuff! Thanks!

Hey Eric! Excited to implement this into my routine as I really struggle with ankle dorsi flexion. Can you please clarify the ankle eversion and inversion, I didn’t quite understand how it’s performed - are you still pushing your foot against the wall while trying to push the foot into eversion/inversion? Thanks 🙏🏽

This is really well done - and thank you for this contribution to my routine- going to try this, starting by measuring my active and passive end range. Is dorsiflexion mechanically different or the same when the knee is straight (eg long stride vs deep squat)?

I had a bad ankle sprain while playing soccer 4 years ago and ever since my ankle has always been weak and I keep on injuring it ever since. It ruined my soccer career. For the longest I’ve been trying to find out why it doesn’t want to heal and I just now realized that I have no dorsiflexion so I’ll follow the exercices and keep you updated. Hopefully I can actually properly heal it this time. thank you for the helpful video!

I'm female, 54. Both knees replaced. I wondered when they told me, in pt, to do lunges they didn't tell me that my ankles had to be strong and flexible. That's why I snapped up this video. Thanks!

Hey Eric, wow I did this for the first time and I saw automatic relief in my dorsiflexion. I have an extremely tight right ankle due to chronic ankle sprains playing basketball growing up, I also have ankle pronation and hip problems messing with my kinetic chain. I'm interested in buying your lower limb control to resolve my ankle, feet and knee issues. However, I also have hip issues regarding hip impingement, lower back pain and anterior pelvic tilt. So, I was wondering if your hip control program also covers anterior pelvic tilt?

Thank you! Last June, I was hit by a cyclist which caused a capsule tear in my ankle. It's still not back to full ROM and given that it's been 6 months, I know that it won't fix itself. This video is super helpful!

I was on hospitalized for 11 days, on bedrest. My once strong legs turned to flab even with bed leg exercises but non-weight bearing is destructive. I needed assistance after that in rehab for a week to get back to walking again. My legs were weak and my balance off. I am home now and moving much better but my right foot is having decreased dorsiflexion so I am glad I found your channel after researching exercises to help strengthen the ankle. I love the studies you include as well. I will do these exercises and hope I see improvement! Thank you for the information!

An excellent video which gives me hope. Is anyone else experiencing pain on the top of their foot - ie that's the reason they're watching this? Thanks.

great content and clearly explained from top to bottom, thanks! recovering from a fully torn Achilles and scattered ankle, plus broken Fibula and tibia. hope this will improve my ROM,

Thank you for sharing! My son has the habit of jumping on his toes and his calf muscles are over developed causing a 30 degree extension of his foot. I will try this exercises to see if he can walk on his heel instead of toes. Thanks again!

Love it Coach E! One of the coolest out there.

These exercises are helping me after 3 foot surgeries for fracture especially with going down the stairs. Thanks

This is such a wonderful explanation of how important the dorsiflexion is for the whole body. I broke my right ankle when I was 16. I was never told by my doctor to work on my dorsiflexion after my plaster was taken off. So I just got on with my life. As I was very active till the age of about 40, my body compensated for the lack of dorsiflexion in different areas of my body. To cut the long story short, after some years and a body scan I found out that I had a hiked hip, scoliosis and also I ended with costochondritis. Not to mention the degeneration of my spine and osteophytes (the body creates them for a reason- do your research). Oh well. I decide to learn about how the body works myself and started watching PEOPLE LIKE YOU. And even though I did a lot of sports on a semi-professional level, little did I know how everything in the body is interconnected. Thank you for all your vids and sharing the knowledge with us. It's gold. Wishing everyone good health and believe in yourself. It's a journey, but you can do it!!!

I was born with club foot deformity and has 3 surgeries in the past. The surgery was called triple fusion of the mid foot and I also have a short Achilles tendon and my ankle is high off the ground. My podiatrist said I have anterior tibial tendinitis and the pain is unreal when walking forward or moving foot upwards. Like a sharp pain in the front of the ankle that will halt me in my step. . Some of these exercises looks good and I have been given some exercises by my podiatrist, one which is standing on an incline and pushing my knee forward. Straight away I can feel the stretch and some relief in the pain. I also have my leg taped up along the path of the anterior from knee down to inside foot and this also helps. I want to find a way to strengthen this tendon as this problem has been going on for years and flare ups are becoming more frequent and more painful. Thanks you for the exercises, I will of course proceed with caution as my foot is not classed as normal and I don’t want to damage anything else!

Ruptured Achilles 10 months ago and I can’t do the wall tests for my injured leg. I got my strength back but this is what’s holding me back physically and mentally. Going to try to be intentional about doing this!!

Thanks for your exercises

I am really happy I found you, I am here with a post op ankle, the dorsiflexion has been a problem since my injury, and it has limited my skateboarding abilities, that said none of the therapists I have been to taught me this exercises

Never exercise before in my life. No kidding, not even P. E at school, or run and play at home. This was due to childhood muscular problem. But, But, now at 56 , I am going all out. Dam, my body hurts like hell. But, you know what. I am determine to take control of my body. Thanks for sharing. You are my pot of GOLD.

3 1/2" on the left and 4" on the right with the wall test. I sprain my ankles a lot just walking around and I have bad hip problems. I cannot squat to save my life! Just tried your program and my ankles feel a lot less tight already! Immediate results.

This was so helpful!! Especially the test and questions to determine if you need to work on this. My squat rom is terrible and I knew it was from my ankles, sprained my ankles a ton as a kid and am also now experiencing knee pain and arthritis. I am starting this today and will work on it diligently! Thank you for making an easy to understand and well thought of video!

Coach E, you are a Don👊 I haven't even done them yet but I know they are going to sort my ankles out. Thank you so much

I fractured my ankle in two spots and had to have surgery. I'm 2 months out and dorsiflexion is my greatest enemy. Thanks so much for the great video! Extremely helpful

Incredible stuff!! You have mada video of all the key & crucial points that I have sourced for during my injury & recovery phase

Hello a new subscriber here, wanted to share my little journey :) I am training in martial arts for over 4 years and from the beginning till the end of the training we always are in lowered body position, so our knees are always bend and hip is forwardly rotated. After some years I realized that I can't go so deep in bending my knees (when lowering the body) without my back leaning forward and I realized something was wrong with my ankles, but my coaches didn't take it for a real problem, just more 'MA training needs to be done' and that is all.. Just a moment ago I tried this test for dorsiflexion and I was so astonished how bad it is.. As I placed my foot next to hand and removed it, I realized that I can't literally move an inch closer to the wall, the knee remained on the same position without being able to move forward at all no matter how much I tried. I found this channel because of my trauma in martial art, while I was doing some forms suddenly I couldn't lift my left leg anymore without acute pain in quads and groin, I tried to ease my training and take a break.. a bit.. This year in January I started training again and this time I felt on my femur, again left leg, MRI scans didn't show anything dramatic. So atm I'm having all these pains in left groin, quads (Really stiff...), gluteus.. After this trauma I came to a conclusion that no matter how lean/fit/athletic you look, you might have tons of tightness and weakness in particular muscles that can cause you severe traumas overtime.... I'm only 26 y.o. and I can see that clearly in myself after doing different tests shown in this channel. Atm I'm just not sure where to start training/stretching/mobility, but I started some of these exercises shown in Precision Movement channel to do at least something, hope so to get better in future. Sorry for English mistakes and a long post. Thank you for reading and I wish everyone a quick recovery from any type of pain you are having. And also thank you Precision Movement for such huge effort in putting all this scientific background in your exercises that are shown. These are really awesome videos.

this is by far the most helpful video I've found on improving dorsiflexion, thank you for your clear explanations :)

I have extraordinarily tight ankles due to a very inactive lifestyle, measured my dorsiflexion ROM. L-foot = 5.5cm from wall before knee touched wall (with heel planted), R-foot 3.5cm with heel planted. After the self-myofascial release massage (couple minutes front and back each side) and leg anterior reach (2x8 reps each side). Dorsiflexion ROM after: L-foot: 6.3cm and R-foot 4.5cm. Definitely works and can feel the extra range of motion even though it's quite small. I'll definitely stick with this as my ankle inflexibility is really impeding my ability to hit even a parallel squat depth without the weight folding my back over to compensate for my lack of forward knee travel.

I will put this in my routine. Had an accident few months ago. I have both smaller range of movement in dorsiflexion and in achilles. Can wait to post you results

Found your channel recently and THANK YOU for your information brought in a very clear and calm way!

Thank you so much for making this video. Would have saved my right leg 4 bad sprains, an expensive ACL surgery and chronic ankle pain from overpronation. Subscribed

So like that you give real references re the subject matter.

This is an incredible routine for relieving/rehabing Anterior Impingement. Can't wait to get back to skateboarding again. Thanks!!

Wow, what professional content! I've always had this issue with flexibility, but never knew what it was called. Although I've been muscular and fit since high school, I've also remained over 200lb and running was always a challenge. I easily get shin splints regardless of technique and my feet would often go numb after a while. I've even experienced the lack of ROM pain when driving a manual car for long distances. Also have had pronation issues leading to rolling my ankle in martial arts and sports. Hope these exercises help, I think focusing on this area will help me a lot. Thank you!

Well am I glad I found this video, ankle mobility is something I think has been letting me down since starting to run coming back sometimes with pain just above the inside of my ankle, going to start working on these through this holiday period while mixing in with running and see how it goes. Thank you for making everything super clear as well and to the point that is definitely appreciated! Someone had linked this video in with performing Pistol Squats so thank you to them as well, you've got a subscriber :)

Almost instant difference. Bless you sir! Thank you!

Beautiful! Thanks Coach E!

just what I was looking for... greatly appreciated!

Thank you. I used to workout Al the time and then my ankles started becoming stiff and swollen and just horrible. Doctor gave some exercises but didn’t help as much. Thank you. I just did my first round upon waking up and it feels amazing already. I will do this at lunchtime and again before bedtime everyday. I’ll hit you up in two weeks to thank you again. Im sure I’ll be back to being the gym rat I once was.

This is EXACTLY what I was looking for and it was executed perfectly. Thanks!

Excellent video. I liked the presentation and the timestamped segments makes it really nice to revisit. I am just opening my eyes to my ankle mobility (or lack there of) and this has been a nice video to add to my ankle work. Thanks!

Been doing these for rehab on my eversion/inversion sprain. Yea, I managed to do both. It. Works.

A big Amen ! Thank you ! Information !

You always have some very different exercises for us. Thanks for these.

I'm an avid gym goer and have always avoided squats as I've never been able to keep my heels fully on the ground while getting depth. Gonna start trying these and keep updating.

thank you so much for this. my pt said this was very informative even for him when I showed him this video. the exercises I've been doing are similar to this but also hamstring stretches as well.

can't believe this is the first video I stumbled upon after searching for ankle dorsiflexion. Usually gotta navigate through a sea of bullshit stretches to find something this good

Great video, I like your style of combining thought-through exercises with academic research. For the geekier amongst us, that approach should win every time. Cheers, Mike

You are very knowledgable and have done your research!

Thanks so much!!! After just one session of the first exercise I have so much more mobility/suppleness. Can’t wait to continue with this over coming months. TIP use a dollop of cream on thumb for massage/glide

What a great and useful video. Loved the studies, (the hope!) the timeframe for improvement, the demos, and the summary at the end. -Most especially valued the explanation of injury potential that wouldn't seem like their related to ankle DF. I finally found the mystery as to why I can't squat deep. I wondered for years. My husband and son both squat so deep and I thought it was lack of strength in my legs. I'm guessing women have it more than men. My theory (haven't researched yet) is walking all over the place in heels for years took away range of motion in the ankle. Thank you again!

I had my lowerlegbone (dont know the name right now) dislocated from my ankle by falling 5 meters. When they bandaged me with a cast they didnt put my foot in a 90° angle, which shortened my achilles tendon.. So when I did the mobility check at the wall that ankle wouldnt budge.. it would just sit in a 90° angle from my foot (which already took me lots of stretching to get to), but nothing more. I started laughing like a maniac because it felt funny and sad at the same time. I used to dance and do yoga and I'm 29 now, and i hope your videos will be of help to get my foot to normal mobility again to be able to dance again as a hobby.. I might update this comment in the future to show any progress!

Thanks a ton Sir🎉

For those looking for answers. Here it is. Earned a sub and like

What a beautifully presented and informative video. Head and shoulders (and, well, ankles) above other KZfaqrs here!