ANKLE MOBILITY FIX [impingement]
What does Ankle Impingement mean?
It simply means the shin bone runs into one of the ankle bones. They should be able to glide over one another but below are some of the factors that can contribute to the development of this condition👇
1️⃣ Inadequate rehabilitation following a previous ankle injury!
2️⃣ Joint stiffness or swelling!
3️⃣ Muscle tightness!
4️⃣ Bony anomalies!
5️⃣ Poor foot biomechanics (e.g. "flat feet" or high arches)!
6️⃣ Poor lower limb biomechanics'
Here's how to perform this ankle mobility exercise!🎉🎉
1️⃣ You will need a band. A medium resisted band works well for this!
2️⃣ Anchor the band to something sturdy. I used the bottom of a squat rack!
3️⃣ Place the band low on the ankle joint
💥Band placement is important! Make sure the band is below the joint and not on the shin (tibia). I see this done with the band placed way too high!
4️⃣ For this variation, I place my leg on a box you can easier place your foot on the ground and continue with the following steps!
5️⃣ Make sure there is enough tension pulling back on the ankle!
6️⃣ Similar to the assessment, push the knee over the middle and pinky toes while keeping the heel down!
💥I like to use my arms to help push my ankle further into dorsiflexion💪🏻
7️⃣ Repeat this multiple times until it feels like you have increased range of motion!
This is a great way to clear up anterior ankle impingement, and I find this a great way to improve it even without out it.
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