Answers (7)
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Stop wearing shoes - They inhibit all the muscles and connective tissue from being strengthened as well as limit flexibility. I light being barefoot and prefer wearing Vibram Five Fingers when bare footing is not an option.
Fuel the Movement
JM
Fuel the Movement
JM
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Look into AIS stretching and call a Physical Therapist. There is really only one plane of motion that personal trainers should stretch concerning the ankle, the saggital plane(plantar flexion/dorsal flexion) any transverse or frontal plane mobility is best done by a medical professional.
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Hi Nick
Ankle circles, point and flexes, and spelling out the alphabet with your foot are great ways to cause movement at the ankle in a gentle yet effective manner.
Danielle
Ankle circles, point and flexes, and spelling out the alphabet with your foot are great ways to cause movement at the ankle in a gentle yet effective manner.
Danielle
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I agree with Danielle. I've used these exercises for myself and in my opinion they are effective. Of course it goes without saying (but I'll say it anyway - smile) "check with your medical professional first.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
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Nick, it is great that you have acknowledged that you have little knowledge in this area. You might want to first increase your knowledge of the ankle joint.
Once you know the the mechanics (i.e. the names and the shapes of the bones, the muscles that surround the joint) you are in a better position to serve your clients.
Hope this helps.
Once you know the the mechanics (i.e. the names and the shapes of the bones, the muscles that surround the joint) you are in a better position to serve your clients.
Hope this helps.
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I suggest you check out Bill Hartman and Carson Boddicker's self mobilization techniques. I have used both after a few sprains out on the trails as well as with my clients. Carson also offers a few good drills. If you want a more in depth but fun and functional approach, Gary Gray offers a few DVD series that cover both the foot and ankle which include various ways to 'tweak' the range you may be lacking. Good luck.
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Active range of motion exercises like writing your name in the air with your feet helps with mobility. Also, standing at the edge of a step and letting alternate heels lower down helps with dorsiflexion range of motion. Once range of motion is restored I love utilizing the fitness band for strengthening the angle in all ranges including plantar flexion, dorsi flexion, inversion and eversion which helps greatly with ankle stability.
