Coach Tina - Ankle Mobility (Ankle Dorsi Flexion)

Coach Tina shares her quick test for measuring and improving ankle mobility or "ankle dorsi flexion" using a Motus Edge Resistance Band. Ankle dorsi flexion is hard to come by for some. Here is how we measure adequate dorsi flexion. In a tall kneeing position, drive your knee forward while keeping your heel on the ground. Your knee should travel at least half your foot length before your heel starts to come off the ground. If this doesn’t happen, we consider your range of dorsi flexion to be limited.

Here’s a treatment exercise. With a Motus Edge band, wrap it around a pole while the other part is around your ankle for sagittal plane motion, drive forward with your heel down. Do this for 2 minutes and recheck your range of motion.

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