Another run, and starting on Ankle Mobility Drills

[CBDB]

This morning I started into Week 4 of my NRC 10k plan, running the 40 min run with Headspace, titled “Running towards your goal”.

Well, my goal in the next few weeks is actually to focus a bit on my ankle mobility. So whilst Andy was coaching me in general goals, I focused on a specific one.

Recently I realised through my rowing that my ankle flexibility leaves a lot to be desired. So I told myself that for the next few weeks, I will explore how I could add some exercises and drills focussing on ankle mobility, and add them into daily activity, wether that is walking, running, yoga or doing household chores.

As the first set of exercises to embed into my life, I chose a set of drills I could embed into the warm-up walks of my runs.

They are sourced from Olympic runner from Croatia, from her blog OlyRun:

10 Simple Ankle Mobility Exercises For Runners

olyrun.com/ankle-mobility-e...

They include doing 10 meters of the following:

1) Ten meters - Toe walk (walk on toes)

2) Ten meters - Heel Walk (walk on heels only)

3) Ten meters - Inversion Walk (walking on outside edges of feet)

4) Ten meters - Eversion Walk (walking on inside edges of your feet)

I’ll add these to all my runs for the next week or so and then move on to the next set of drills. The idea is that these should become a habit, one I remember to do on my warm-up walks or any walks.

I will measure my ankle flexibility in regular intervals, using the Dorsiflexion Ankle Mobility Test.

youtu.be/2ljHAZT96XI(Not working as expected?)

For my reference, I’m at L/R 12/10 cm. Hubby is at 14/14 cm. So I’ll see if the drills make a difference. It is suggested 9-13 is normal, and above 13 desirable for runners.

So for anyone interested in ankle focussed mobility, I will be dropping the series of my posts on the Strength & Flexibility forum, going through different drills for improving ankle mobility ( I will only start with that in April, after our March Matness has finished). But if anyone is interested, make sure you have signed up as a member to that forum ( healthunlocked.com/strength... )

Happy running, everyone!

[ChannelRunner2 Graduate10]

Looking forward to joining you on this exploration!

And I clearly need to work on that, too! I am at L/R 13/12 cm

[CBDB Graduate10 in reply to ChannelRunner2]

😀👍🏽💪🦿

[LottieMW Ambassador]

I’ll have to give that measurement a try…but wonder if my knees might impact on that? I’ll report back!

[CBDB Graduate10 in reply to LottieMW]

yeah, mine did and I did have to “explore the position” so I could do the movement and still check ankles, but without knees hurting.