Ankle Dorsiflexion Mobilization

Execution

1. Keep the front heel pinned to the floor, which is the condition for the whole drill.
2. Drive the front knee straight toward the wall and try to touch it with the kneecap.
3. The knee should travel in line with the second toe rather than falling inward.
4. Touch, hold for 2 seconds, come back and repeat 10 times on each side.
5. When it becomes easy, move the foot one finger further from the wall next time.
6. Log the furthest distance where you can still touch, because that is the number to track.

Quick cues

• Heel stays down the whole time.
• Knee tracks over the second toe.
• Touch, then hold two seconds.
• Log your furthest distance.
• The stiff side needs extra weeks.

Common faults

• Fault: Lifting the heel so the knee can reach the wall

  Fix: Move the foot closer to the wall until you can touch with the heel still down.

• Fault: The knee caving inward as it travels forward

  Fix: Aim the knee at the second toe and line the foot up with the hip.

• Fault: Only training the stiffer side

  Fix: Do the same count on each side and log each side's distance separately.

• Fault: Racing through it as a rep count

  Fix: Hold 2 seconds at the wall on every rep and cut the count if you need to.