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...😍
@PrecisionMovementCoach3 жыл бұрын
Awesome!
@malc._.75562 жыл бұрын
do you do it every day?
@rador23912 жыл бұрын
Literally have the same problem and I’m a sprinter for track this season glad to know at least someone with the same problem found a solution
@subhamsarkar1152 жыл бұрын
@@rador2391 sprinter here having the same problem like you.By the way r u having issues of dorsiflexion which is reducing the force production while sprinting?
@abcd-sf5ur2 жыл бұрын
@@subhamsarkar115 I was having problem in walking (used to walk lifting heel) and now after around 40 days I can squat with mid depth
@starseedawakeningco3 жыл бұрын
I am so excited to try this, 15 + years of ankle impingement, finally taking it on myself to work through it!
@PrecisionMovementCoach3 жыл бұрын
Glad that you found it!
@monkeyhater42032 жыл бұрын
How's it going
@starseedawakeningco2 жыл бұрын
@@monkeyhater4203 Definitely some pain as I begin to open more joints up .. but the exercises are amazing!
@kromzey34332 жыл бұрын
@@starseedawakeningco update?
@starseedawakeningco2 жыл бұрын
@@kromzey3433 personally it's been a bigger issue -- more ROM is causing pain. Still a bit advocate i the exercises though !!
@allisonsmith5702 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Thanks for your kind words and good luck! We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
@bryantcofty2709 Жыл бұрын
Did this program help you?
@ama7430 Жыл бұрын
Yes girl i know how frustrating that is, i used to dance in school and had the same problem, along with extremely tight hamstrings wich i know u know how freaking terrible that can be XD glad you are taking care of it!
@Ryan-wx1bi Жыл бұрын
Did it help? I've been trying all kinds of exercises to get ankle mobility and most barely have helped
@proudmisfit440510 ай бұрын
heeey. i am a dancer too. i totally get you
@JohnJeshurunАй бұрын
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.
@PrecisionMovementCoachАй бұрын
Wow, thank you! We appreciate the time you took out of your busy schedule to watch and comment. The validation is immense. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
@zomaarwat333 жыл бұрын
I love how you start with a revieuw of some scientific articles. Thanks again for your effort and clear explanations 🙏
@PrecisionMovementCoach3 жыл бұрын
Thanks for the feedback and we are glad that you liked it!
@Lilian135502 жыл бұрын
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)
@PrecisionMovementCoach2 жыл бұрын
Keep us posted on your progress :)
@viniiiixd2 жыл бұрын
Awesome, Keep posting!
@PrecisionMovementCoach2 жыл бұрын
@@viniiiixdso good, right?
@-Namul Жыл бұрын
결과가 어때요?
@markselmichiefmarketingoff3939 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Thanks for following along and for your kind words :)
@pitazo70082 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
That's great to read!
@surajgurung55492 жыл бұрын
Can you suggest me what major steps are you taking for ankle heal? @pitaZo
@PrecisionMovementCoach2 жыл бұрын
@@surajgurung5549 one step is to follow the routine in this video :) - Coach Joshua, Team PM
@surajgurung55492 жыл бұрын
@Precision Movement Sir I have sprained my ankle for more than 2months. And I am not getting positive result about improving. So Please can I personally contact you or would you please suggest me few tips?
@PrecisionMovementCoach2 жыл бұрын
@@surajgurung5549 check out this article and email us at hey@pmcoach.pro if you have any more questions :) www.precisionmovement.coach/how-to-treat-a-sprained-ankle/ - Coach Joshua, Team PM
@colossusofrhodes12823 жыл бұрын
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
@PrecisionMovementCoach3 жыл бұрын
That's awesome to read and keep up the great work!
@ryanmulcaire33113 жыл бұрын
which exercise helped u with the hip impingement? im dealing with that right now when i squat
@colossusofrhodes12823 жыл бұрын
@@ryanmulcaire3311 cant remember the name of the exercise exactly but basically its this: stand up straight with your feet pointing out in front of you. now pivot or rotate your whole body on the left leg whille keeping the left foot forward and in place. and then do the same and rotate AWAY from the leg. do each motion 3 times per leg for a count of 2-3 secs. when i did this i literally felt the left muscles twitch and pop and release. havent had an issue since.
@camscoggs2 жыл бұрын
@@colossusofrhodes1282 are both feet on the ground at the same time?
@colossusofrhodes12822 жыл бұрын
@@camscoggs good question. no. the foot that is "...forward and IN PLACE..." stays on the ground FULLY. the other leg that "pushes" is on the toes... hope that helps.
@elodinglasan22832 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Welcome aboard!
@dianneshuford28612 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Thanks for following along!
@kena32343 жыл бұрын
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
@PrecisionMovementCoach3 жыл бұрын
Keep us posted on your progress!
@Mike-eg3wo2 жыл бұрын
How did it go?
@kena32342 жыл бұрын
@@Mike-eg3wo It was working but then I got involved in other things and haven't been keeping up with the program.
@gianamassaro36292 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
You are so welcome!
@MrJjman27 Жыл бұрын
Insanely helpful video and relevant for skateboarding as well. I also love how your exercises are backed up with actual published articles!
@PrecisionMovementCoach Жыл бұрын
Glad you liked it!
@hemantbhatt14863 жыл бұрын
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 😊
@PrecisionMovementCoach3 жыл бұрын
Awesome!
@Talkative_Ducky2 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Keep us posted on your progress!
@tashdayneknight7852 жыл бұрын
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
@PrecisionMovementCoach2 жыл бұрын
Glad that you appreciate it! Keep us posted on your progress :) - Coach Joshua, Team PM
@sebastiangarcia23942 жыл бұрын
How’s it going my g ? I myself had a fractured right ankle back in middle school then my followed my left 2x the year after haven’t grown since a inch lol some part of me has always regretted not taking my Heath serious but I think I’m at my breaking point with my body where if I don’t do anything to help starting right now ima get althritestist
@PrecisionMovementCoach2 жыл бұрын
@@sebastiangarcia2394 try out the exercises and let us know how it goes :) - Coach Joshua, Team PM
@adiljamshid9753 жыл бұрын
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 !
@PrecisionMovementCoach3 жыл бұрын
You are welcome :)
@sandhya4719 Жыл бұрын
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😊
@PrecisionMovementCoach Жыл бұрын
You are welcome!
@htji4 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
So happy to read those comments :)
@kiahbostwick28033 жыл бұрын
Love the quality and content. Especially love the time stamps with hyperlinks for the different exercises! Great job!
@PrecisionMovementCoach3 жыл бұрын
Thanks so much!
@dariorox13 жыл бұрын
this kind of specific videos are the best!
@PrecisionMovementCoach3 жыл бұрын
Glad you think so!
@Hemond1 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Happy to help!
@chrisferrario15402 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Thanks for trying it out and keep us posted on your progress :)
@rockintennis2 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
You're welcome :)
@PhishedOff3 жыл бұрын
Your videos just keep getting better! I need all those little details that aren't in some of the earlier videos :)! Thank you Eric!!
@PrecisionMovementCoach3 жыл бұрын
You are so welcome and thanks for the feedback!
@ChevroletGirl19742 жыл бұрын
I love how you back up your methods with scientific articles!
@PrecisionMovementCoach2 жыл бұрын
Thanks!
@katepavelle94654 ай бұрын
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!
@PrecisionMovementCoach4 ай бұрын
You're so welcome! Thanks for taking the time to watch the video and comment. Keep us posted on your progress :) - Coach Joshua, Team PM
@AsteriscoG3 жыл бұрын
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 🎉
@PrecisionMovementCoach3 жыл бұрын
Thanks!
@ReSercher992 жыл бұрын
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 :)
@PrecisionMovementCoach2 жыл бұрын
Thanks for trying it out! Also, take a look at this: www.precisionmovement.coach/how-to-treat-a-sprained-ankle/ - Coach Joshua, Team PM
@Pedro-A-88 Жыл бұрын
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
@PrecisionMovementCoach Жыл бұрын
You are welcome and consider starting this program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
@RandomicNick2 ай бұрын
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.)
@PrecisionMovementCoach2 ай бұрын
Wow! Thanks for that. We really appreciate you taking the time to comment. Let us know if you ever need support :) - Coach Joshua, Team PM
@NealHXC3 жыл бұрын
Incredibly helpful, great stuff here.
@PrecisionMovementCoach3 жыл бұрын
We really appreciate that!
@veryimportantperson365717 күн бұрын
OMG you are the real deal. Thank you so much--I'm gonna try this routine to finally heal my plantar fasciitis.
@PrecisionMovementCoach11 күн бұрын
Much appreciated and keep us posted on your progress :) - Coach Joshua, Team PM
@LauraEBravo2 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Thanks for trying it out!
@shushhhhh2674 Жыл бұрын
i’m in the same situation, how is it going for you now?
@lofivibez182 Жыл бұрын
How’s it going?
@virtualpilateshub3 жыл бұрын
Great video! I’m going to work on all of these! Thank you 😊
@PrecisionMovementCoach3 жыл бұрын
You are welcome and keep us posted on your progress :)
@carlosvega56343 жыл бұрын
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
@PrecisionMovementCoach3 жыл бұрын
We really appreciate that feedback @Carlos Vega! The exercises in the video are in the ROM Coach app. The routine is called Ankle Dorsiflexion RSR and it's one of the first routines that appeared in the app. Is there something other than the exercises in this video that you feel is missing in the app? - Coach Joshua, Team PM
@sumguy7422 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Hi! Thank you so much for commenting. We greatly appreciate you sharing your thoughts. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
@jhunt5578 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Yup, a lack of dorsiflexion will result in excess stress on the achilles/calf. You are a living example!
@katcuzzi3 жыл бұрын
I’m 7 months out from a bimalleolar equivalent fracture and this is exactly what I need to work on. Thanks!
@PrecisionMovementCoach3 жыл бұрын
Best of luck!
@katcuzzi3 жыл бұрын
@@PrecisionMovementCoach Thank you!
@jakeblaze76632 жыл бұрын
Update my friend. I’m 2 days lol.
@dirpy6372 жыл бұрын
@@katcuzzi yo how is it?
@Slow-wipe3 жыл бұрын
jj watt shoes, prob the best workout shoes every made
@PrecisionMovementCoach3 жыл бұрын
yeah they're pretty dope
@yozoraraga Жыл бұрын
Thank you! This is awesome and very thorough. (Exercises start at 6:45 )
@PrecisionMovementCoach Жыл бұрын
Happy to help!
@ultimateflow47922 жыл бұрын
Finally someone basing his video on clinical studies and scientific facts and not his “Im just a fitness guy” opinion. Great work!
@PrecisionMovementCoach2 жыл бұрын
You get me.
@normalman84473 жыл бұрын
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.
@PrecisionMovementCoach3 жыл бұрын
It's awesome to read about your progress. These exercises will definitely help you to maintain your ankle mobility. Check out this mini-program for ideas on how to best promote and maintain your hip mobility: www.precisionmovement.coach/opt-5dhmc/ - Coach Joshua, Team PM
@daneshed21053 жыл бұрын
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!!
@PrecisionMovementCoach3 жыл бұрын
Thanks for trying out the exercises and keep working on them. You won't begin to notice improvements until after about 4 weeks of consistent practice. 2-3 times per week should be sufficient to elicit an adaptation response :) - Coach Joshua, Team PM
@daneshed21053 жыл бұрын
@@PrecisionMovementCoach Good to know! Thanks for the clarification!
@PrecisionMovementCoach3 жыл бұрын
Things that come easy don’t last. Things that last don’t come easy. - Coach E
@sugarfalls12 жыл бұрын
@@PrecisionMovementCoach And I strongly recommend putting wet heat on your joints if your legs where your shin splints are are not flexible. And definitely working on any tight muscles or tissues along your shin splints. I really like all of your exercises with the ankle! The really focus on that area and I can see after time it would make it stronger. Right now my big toe is right up to the wall when I bend my knee and hopefully with your exercises I'll be able to get my foot further away from the wall! Thank you for your inspiration!
@PrecisionMovementCoach2 жыл бұрын
@@sugarfalls1 you are welcome!
@denborrinquen11 ай бұрын
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.
@PrecisionMovementCoach11 ай бұрын
Nice!
@ScottChristensenabc2 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Thanks for following along!
@whoisme1669 Жыл бұрын
Achilles Tendon sounds familiar. I also am operated with the same. I’ve got muscular dystrophy. You’re diagnosed with the same condition?
@valronarotina6342 жыл бұрын
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 🙏🏽
@PrecisionMovementCoach2 жыл бұрын
Glad that you are excited! There is no need to press the foot into the wall during eversion and inversion :) - Coach Joshua, Team PM
@russkgreen2 жыл бұрын
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)?
@PrecisionMovementCoach2 жыл бұрын
You are welcome and thanks. Ankle dorsiflexion is limited by gastrocs activity. If the knee is flexed to a sufficient degree then the effect of gastrocs on dorsiflexion is minimized :) - Coach Joshua, Team PM
@mohamedlibya98953 ай бұрын
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!
@PrecisionMovementCoach3 ай бұрын
You are in the right place! Try out the exericses 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress :) - Coach Joshua, Team PM
@belindarosenheim23222 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
Thanks for sharing!
@EasyWeezyy3 жыл бұрын
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?
@PrecisionMovementCoach3 жыл бұрын
It's great to read that the exercises helped you out. Lower Limb Control can definitely help you make more progress. Spine Control is a better place to start to address your APT than Hip Control. Let us know if you have any more questions :) - Coach Joshua, Team PM
@EasyWeezyy3 жыл бұрын
@@PrecisionMovementCoach Sounds good, thanks for your reply! However, I'm looking to purchase all 3 because I have muscle imbalances on the right side of my body. Would it be ideal to follow all 3 programs at the same time?
@PrecisionMovementCoach3 жыл бұрын
@@EasyWeezyy we recommend that people follow no more than two programs at a time to make sure that the body adapts properly. - Coach Joshua, Team PM
@charlotteice57047 ай бұрын
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!
@PrecisionMovementCoach6 ай бұрын
Glad it helped! Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
@fiveblessingsfull2 жыл бұрын
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!
@PrecisionMovementCoach2 жыл бұрын
You are welcome and keep us posted on your progress!
@alandry68722 ай бұрын
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.
@PrecisionMovementCoach2 ай бұрын
You are so welcome and thanks for the support. Check this out next: kzfaq.info/get/bejne/rrNkeJahyJbQgZs.htmlsi=2YIyCGr0SpG1kioL Let us know if you have any more questions :) - Coach Joshua, Team PM
@WLadruAMS3 ай бұрын
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,
@PrecisionMovementCoach3 ай бұрын
You are so welcome and thanks for stopping by. Keep us posted on your progress and let us know if you ever have any more questions :) - Coach Joshua, Team PM
@ehinspections3 жыл бұрын
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!
@PrecisionMovementCoach3 жыл бұрын
Excellent and you are welcome!
@ECaccessАй бұрын
Love it Coach E! One of the coolest out there.
@PrecisionMovementCoachАй бұрын
I appreciate that!
@nicoleimmerheiser64293 жыл бұрын
These exercises are helping me after 3 foot surgeries for fracture especially with going down the stairs. Thanks
@PrecisionMovementCoach3 жыл бұрын
Awesome! You are welcome :)
@thomas20812 жыл бұрын
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!!!
@PrecisionMovementCoach2 жыл бұрын
Thanks for sharing your story! We would like to help you more. Please email us at hey@pmcoach.pro if you ever need advice or assistance :) - Coach Joshua, Team PM
@unefoispasdeux2 жыл бұрын
I got the same, I broke my ankle at the age of 18, and for many years trainer and myself don't notice where my lack of mobility was coming from. I used to run on my toes more than with the complete motion of the feet for many years. For most of the peoples ankle are not a problems, because they already have they're ankle mobility by nature. But I'm curious to know what we can hope in us case.
@PrecisionMovementCoach2 жыл бұрын
@@unefoispasdeux you can definitely make improvements with the exercises in this video and the Strong Feet 1 ROM Coach routine: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
@thomas20812 жыл бұрын
@@unefoispasdeux Just look at the whole biomechanics Nicolas. it's a wonderful journey finding out how we work as a whole unit ;). Good luck.
@anna-rexia5 ай бұрын
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!
@PrecisionMovementCoach5 ай бұрын
Hey! Thanks for writing to us and sharing your story. We realy appreciate that. Please try out the exercises and let us know how it goes :) - Coach Joshua, Team PM
@cjkinsey58652 жыл бұрын
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!!
@PrecisionMovementCoach2 жыл бұрын
You got this!
@neilbeech4093 Жыл бұрын
Thanks for your exercises
@PrecisionMovementCoach Жыл бұрын
My pleasure!
@FritzEschkobar2 жыл бұрын
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
@PrecisionMovementCoach2 жыл бұрын
Glad you found us! Keep us posted on your progress :)
@fairchan672 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Keep us posted on your progress!
@misterbulger2 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
That's great to read...keep up the good work :)
@laurenlandrey62579 ай бұрын
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!
@PrecisionMovementCoach6 ай бұрын
Hi and thanks for watching. It's great that you found this content and we know that you are going to progress your ROM with time and practice. Please try these exercises 2 - 3 times weekly for 4 weeks and get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM
@teezizzle3 жыл бұрын
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
@PrecisionMovementCoach3 жыл бұрын
Thanks and let us know how it goes! - Coach Joshua, Team PM
@teezizzle3 жыл бұрын
Just done my first set and I can feel how the excerises are trying to correct my arches, ankles and calves. I seem to have get a pinching in my left ankle which inhibits the movement when I do the final exceries, any tips?
@teezizzle3 жыл бұрын
When I got up this morning I could walk normally with out my achilles tendon aching and stiff for the first time in 3 months! Seriously, after 1 session of the exercises. I took up daily 15 min skipping no problem, then started playing football once a week and that did my achilles tendon in. So I stopped skipping and kept playing, then did various other stretches, then kinesio taped it (which allowed me to play normally but boy did I pay for it the next day). A sauna brought the symptoms back down to my normal range of pain, which was where I was at till this morning. I cannot thank you enough for your enabling me to walk normally and pain free, and hopefully play football pain fee (I will find out on Friday😀) and skip again in the near future 😁
@PrecisionMovementCoach3 жыл бұрын
@@teezizzle Make sure to check out the Strong Feet routines in the ROM Coach app to help you out with this: www.precisionmovement.coach/rom-yt Keep us posted on your progress and keep up the good work! - Coach Joshua, Team PM
@ksimpp2 жыл бұрын
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
@PrecisionMovementCoach2 жыл бұрын
You're welcome!
@samdeen953 жыл бұрын
Incredible stuff!! You have mada video of all the key & crucial points that I have sourced for during my injury & recovery phase
@PrecisionMovementCoach3 жыл бұрын
Thanks for following along!
@karolinakniezaite3742 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Thanks for sharing!
@kateunderhill3208 Жыл бұрын
this is by far the most helpful video I've found on improving dorsiflexion, thank you for your clear explanations :)
@PrecisionMovementCoach Жыл бұрын
You are welcome and thanks for following along :)
@hi36942 жыл бұрын
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.
@PrecisionMovementCoach2 жыл бұрын
Let us know how it goes :)
@stipedruzijanic67172 жыл бұрын
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
@PrecisionMovementCoach2 жыл бұрын
Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM
@stipedruzijanic67172 жыл бұрын
@@PrecisionMovementCoach 3rd and 4th exercises are what I need. While doing 1st set it was painful. 2nd set a bit pain but nothing i couldnt bear. Thank you very much.
@PrecisionMovementCoach2 жыл бұрын
@@stipedruzijanic6717 we are glad that you have tried the exercises but make sure to stay in a pain-free range of motion when you do them. Stop doing them if they cause pain. - Coach Joshua, Team pM
@Landshark9282 ай бұрын
Found your channel recently and THANK YOU for your information brought in a very clear and calm way!
@PrecisionMovementCoach2 ай бұрын
You are so welcome and thanks so much for following along. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
@jordanau87562 жыл бұрын
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
@PrecisionMovementCoach2 жыл бұрын
Thanks for the sub!
@MrA15820002 ай бұрын
So like that you give real references re the subject matter.
@PrecisionMovementCoach2 ай бұрын
We really appreciate that! Thanks for validating our methodology, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
@rossbroadley6787 Жыл бұрын
This is an incredible routine for relieving/rehabing Anterior Impingement. Can't wait to get back to skateboarding again. Thanks!!
@PrecisionMovementCoach Жыл бұрын
You are welcome and thanks for trying it out :)
@corvuslaeus9540 Жыл бұрын
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!
@PrecisionMovementCoach Жыл бұрын
You are welcome and thanks for following along :)
@Skreamies8 ай бұрын
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 :)
@PrecisionMovementCoach8 ай бұрын
You are so welcome and thanks for the sub! We really appreciate you stopping by :) - Coach Joshua, Team PM
@SuperDuce742 жыл бұрын
Almost instant difference. Bless you sir! Thank you!
@PrecisionMovementCoach2 жыл бұрын
Amazing! You are welcome :)
@danimal0126 Жыл бұрын
Beautiful! Thanks Coach E!
@PrecisionMovementCoach Жыл бұрын
Glad you liked it!
@yoshimi_yatsushira3 жыл бұрын
just what I was looking for... greatly appreciated!
@PrecisionMovementCoach3 жыл бұрын
Glad I could help!
@ebonyshyne Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Glad that it helped!
@jesselisajarvis8315 Жыл бұрын
This is EXACTLY what I was looking for and it was executed perfectly. Thanks!
@PrecisionMovementCoach Жыл бұрын
Happy to help!
@lhuce7586 Жыл бұрын
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!
@PrecisionMovementCoach Жыл бұрын
You're welcome!
@andrewwylie9259 Жыл бұрын
Been doing these for rehab on my eversion/inversion sprain. Yea, I managed to do both. It. Works.
@PrecisionMovementCoach Жыл бұрын
Nice!
@rafaeldelgado92452 жыл бұрын
A big Amen ! Thank you ! Information !
@PrecisionMovementCoach2 жыл бұрын
You are welcome!
@bettiblanchard8732 жыл бұрын
You always have some very different exercises for us. Thanks for these.
@PrecisionMovementCoach2 жыл бұрын
Much appreciated!
@user-gb5sh5gv3m Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
Keep us posted on your progress! Remember that it is ok to elevate your heels 1 - 2 inches when squatting to accommodate your ankle mobility. - Coach Joshua, Team PM
@jmeah16 Жыл бұрын
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.
@PrecisionMovementCoach Жыл бұрын
You are welcome!
@josesoto35942 жыл бұрын
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
@PrecisionMovementCoach2 жыл бұрын
Thanks for watching!
@mikewilkinson9048 Жыл бұрын
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
@PrecisionMovementCoach Жыл бұрын
Glad that you like it :)
@lolalee2301 Жыл бұрын
You are very knowledgable and have done your research!
@PrecisionMovementCoach Жыл бұрын
I appreciate that!
@sircallalott46227 ай бұрын
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
@PrecisionMovementCoach7 ай бұрын
Nice! Thanks for trying it out and for sharing your experience :) - Coach Joshua, Team PM
@sircallalott46227 ай бұрын
@@PrecisionMovementCoach props to you! I’ve now gained just over 2.5cm in distance big toe is away from the wall when ankle is in max dorsiflexion in 3 days just doing the first exercise (I will do the rest). Gunna be deep ass squatting!! Thank you.
@rochellet7303 Жыл бұрын
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!
@PrecisionMovementCoach Жыл бұрын
So happy that you found us! Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM
@darkclownKellen Жыл бұрын
I know for me I've worn high tops all my life for any situation. My ankles have always been supported and never able to move freely. So footwear is definitely a likely culprit.
@PrecisionMovementCoach Жыл бұрын
@@darkclownKellen so true for many people. - Coach Joshua, Team PM
@linds3y900 Жыл бұрын
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!
@PrecisionMovementCoach Жыл бұрын
Thanks for trying out the exercises. They should help with time and practice. Keep us posted on your progress :) - Coach Joshua, Team PM
@Krishna_Sharanam_Paramita10 ай бұрын
Thanks a ton Sir🎉
@PrecisionMovementCoach10 ай бұрын
You are welcome!
@sebastianmunoz26392 жыл бұрын
For those looking for answers. Here it is. Earned a sub and like
@PrecisionMovementCoach2 жыл бұрын
Appreciate that!
@mikesrandomchannel2 жыл бұрын
What a beautifully presented and informative video. Head and shoulders (and, well, ankles) above other KZfaqrs here!