Calf/Ankle Mobilizations - JP Fitness Forums

HairyMike · 10-22-2006, 10:28 AM

What are these? Sometimes I see them mentioned in dynamic warm-up discussions, but never with a description.

I'm asking because I've had a few bad sprains over the years and my ankles always feel kind of stuck. I can cavitate the joint and get some relief, but the ROM is still limiting.

Also, does anyone know what a healthy ankle ROM should be? I'd hate to go too far in the other direction.

Thanks,
Mike

John Izzo · 10-22-2006, 11:13 AM

The most common ankle ROM test that is used is simply standing facing a wall (6-8 inches) in a staggered stance (like an old skool calf stretch) and trying to bend the front knee towards the wall. The object is for the front foot to allow enough ROM so the heel doesn't rise as the knee approaches the wall.

Strength Coach Mike Boyle introduced ankle mobilty as a problem in his athletes about 2 years ago when he demonstrated that his basketball players could not bend at the knees when the ankles were dorsiflexed against an object. With that lack of mobility, his players were losing power in their jumping drills and running.

Secondly, the flexibility of the ankle joint differs from mobility. Everyone does calf stretches but it does not increase mobility of the ankle. If you suffer from frequent ankle sprains, you may want to exam the stability of the metatarsal joint (big toe). It has been found that those with high arches lack stability of that joint, that in turn, increase the likelyhood of excessive eversion sprains. Bill Hartman may be able to take you thru this alittle more specifically, as I am researching this topic for an upcoming project.

HairyMike · 10-22-2006, 11:40 AM

Thanks John. You've really peeked my interest with the big toe thing. I've had trouble with both big toes. Pain, popping, etc. I have high arches, too. And long toes.

Re: Mike Boyle and ankle mobililty, I found these.
http://youtube.com/watch?v=RPa9-fpqnUE
http://youtube.com/watch?v=r4LBXLpFiPY

John Izzo · 10-22-2006, 02:48 PM

Glad I can be of help.

This article may be of interest too.

HairyMike · 10-23-2006, 04:11 PM

Quote:

Originally Posted by John Izzo

Glad I can be of help.

This article may be of interest too.

So, is Tibialis Anterior work good or bad for an over-supinator? If it's function is dorisflexion and inversion wouldn't a stronger TA put me in greater supination? Or am I thinking about this wrong.