Ankle flexibility for runners, rowers and S&F-ers (Part 2)

[CBDB]

Recently I realised that my ankle flexibility leaves a lot to be desired. So I said to myself that for the next few weeks, I would follow (and drop here on the forum) some exercises and drills focussing on ankle flexibility.

My criteria for choosing these exercises:

- They should be able to be easily integrated in already established routines so they become part of the things I just do (e.g. add them to my walks?)

- They should be fun

- They should slowly increase my ankle flexibility?

So I’m delighted to report that I’ve made some progress with my ankle flexibility, through starting to do some focused drills during my walks and runs aimed at improving this.

The start of that journey was at healthunlocked.com/strength...

And in the first two weeks my progress looked good. Using the Dorsiflexion Ankle Mobility Test, there is substantial improvement, but the test feels like quite an inexact test that one unconsciously affect by trying harder in the later weeks. But even if just the direction of improvement is upwards, it’s all going in the right direction:

My progress from starting to do the first four drills on every walk and run over the last two weeks:

★ Week 0: Left/Right 12/10 cm

★ Week 1: Left/Right 12/12 cm

★ Week 2: Left/Right 15/14 cm

So I’ll be starting with adding the next set of drills.

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The second set of drills

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The second set of exercises can be added to the drills described in part 1 and that I now do on my walks and runs. I think either doing all 7 of them or alternating between them is both fine.

They are sourced from Olympic runner from Croatia, from her blog OlyRun: (10 Simple Ankle Mobility Exercises For Runners) olyrun.com/ankle-mobility-e...

5) Heel-Toe Walk

*) Walk 20 meters forward, exaggerating a full roll of the foot from heel to rolling all the way through your toes.

6) Ankle Circles

*) Do 10 circular motions, standing on one foot and circling the other, circling in both directions. Switch to other foot.

7) Ankling

*) Run in small steps on your tiptoes, landing on the balls of your feet but with every step ensuring that the foot positions all the way down with heel touching the ground each step. Make your steps quick and small. Your arms should follow your leg movements, as they do during a run.

OLYRUN Video (56 seconds):

youtu.be/wu7GTF7D19c(Not working as expected?)

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Dorsiflexion Ankle Mobility Test, for baseline test and regular monitoring youtu.be/U7woPNLUT3Q(Not working as expected?)

Part 1: healthunlocked.com/strength...

Part 2: healthunlocked.com/strength...

Part 3: healthunlocked.com/strength...

Part 4: healthunlocked.com/strength...

SOURCE READINGS:

ARTICLE OLYRUN (website) 10 Simple Ankle Mobility Exercises For Runners. olyrun.com/ankle-mobility-e...

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My progress from starting to do the first four drills on every walk and run over the last two weeks:

★ Week 0: Left/Right 12/10 cm

★ Week 1: Left/Right 12/12 cm

★ Week 2 post run: Left/Right 15/14 cm

★ Week 2 before run: Left/Right 15/13 cm

[CBDB Administrator Graduate Gold]

Just measured again, as I wanted a measure before exercising. Left/Right 15/13 cm. My progress from starting to do the first four drills on every walk and run over the last two weeks:

★ Week 0: Left/Right 12/10 cm

★ Week 1: Left/Right 12/12 cm

★ Week 2 post run: Left/Right 15/14 cm

★ Week 2 before run: Left/Right 15/13 cm

This does confirm that my right ankle is the weak/stiff one, where I had an ankle injury ca 15 years ago. And I can feel that when rowing. So still some work needed to get both sides evened out.

[ChannelRunner2]

I found another set of exercises (linked in the article is a Instagram video) for ankle & foot mobility using Pilates. Of course I had to try it - and now I am going to share it, too, as it adds some more exercises that can also be done while watching TV or something like that...

alpsmovement.ch/blog/2021/3...