I want to share the most common ankle/foot mobility exercises I give to my running clients. First, let me start by saying I will NEVER NEVER refer to my exercises as "The best exercises for _______". You can fill in the blank for whatever really! The best exercises for low back pain, rock hard abs, knee pain...It's hard to suggest "the best" exercises for something when the exercise has not been prescribed exactly to YOUR limitations and body. The best exercises are those that are specifically prescribed based on your NEEDS! So unfortunately, exercises that have worked for someone else may not work work for you.

The Most Common Foot Exercises I Prescribe for Flexibility

Of the mentioned exercises, there is one to do FIRST above all else and that is the self mobilization with the band featured in this you tube video. Why? Because this exercise works on the mobility of the joint itself. The tension of the belt (from behind you) helps pull the talus bone backwards (yup, its supposed to do that). Trying to stretch muscle around an ankle joint that doesn't move is kind of like picking up toys before your kids are done playing with them...it's just a waste of time.

The first muscle stretch is what we call a "heel cord stretch", also known as the gastroc stretch. Gastroc short for gastrocnemius which refers to the biggest muscle in the calf. The muscle passes the knee joint as well as the ankle joint, so it is important to make the knee straight while stretching. Other variations might include dropping the heels off of the edge of a step.

The 2nd most common stretch I prescribe specific to the ankle is the soleus stretch. It looks similar to the heel cord stretch but you'll notice the bent knee. This motion is SO important for running because when we run, we SHOULD land with a slightly bent knee and our ankle underneath us. The ankle must bend 30-40 degrees when the knee is bent. SO, the best way to adequately stretch this is with the knee bent and to make sure you have full ankle motion.

Let's not forget about the almighty big toe. He may be small, but don't mistake his size for lack of importance. His stability/mobility is necessary for balance and walking. Its bend is required to move 60 degrees for simple walking, 90 degrees for running and SHOULD be the last part of your foot to move from the ground in your last phase of gait. Why is this so important in terms of mobility? If the big toe doesn't bend, your ankle must lift earlier than it should during functional things like walking and stairs. If the ankle lifts earlier then it should, then it doesn't bend adequately and can lose motion.

The last 3 stretches can be held up to 60 seconds OR can be held 10 seconds, pushed actively out of the stretch followed by a return into the stretch for 6 reps. They are static so best to do on your "off" days or AFTER your activity for maintenance. If you are unsure whether these will work, contact your PT.

If you attempt these and they hurt, stop. Call your local physical therapist to complete a thorough assessment.

Thanks for tuning in to today's Mobility Monday!

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The content included in this email have not been individualized or prescribed. They are intented to be used as educational and are not substitute for an exam by a medical professional or physical therapist and is not considered medical advice. If you would like a prescribed program based on your individual needs please call (701) 248-6689 or email us at drsunde@competept.com