Top 3 Ankle Mobility Exercises

Sufficient ankle mobility allows you to achieve optimal technique with lifts like the squat, clean and snatch. My top 3 ankle mobility exercises include:

1) Banded joint mobilizations
2) The box/bench stretch
3) The goblet squat stretch

A restriction in joint mobility should be the first area to address. During the ankle mobility screen, a “pinching” sensation felt in the front of the ankle indicates a bony block. These types of restrictions will not resolve with conventional stretching and foam rolling. Therefore, any pinching sensation or bony bock must be addressed first before moving onto possible soft tissue stiffness

One of the easiest ways to improve joint restrictions on your own is to use a band mobilization. The rubber material of the band is elastic and strong enough to affect the tough joint-capsules.

Monster band from Rogue: https://www.roguefitness.com/rogue-monster-bands/?a_aid=570d1d1a06b95

Stretching the muscles is the next step to addressing soft tissue restrictions. Short durations holds for multiple reps (10-30 seconds) have been shown to improve mobility without decreases in performance and may be great for those who have moderate to small restrictions and are looking to perform at their very best that day. For those with larger restrictions needing to really improve technique quality, longer durations holds (1 minute for example) may be a better idea in the short term to get the most out of your mobility work.

After you have addressed your stiff ankles, it's time to check and see the progress you have made. Always employ a test-retest strategy when performing mobility exercises. This allows you to see if the tools you are using are effective in addressing the change you desire.

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