15 Minute Ankle Mobility Routine (FOLLOW ALONG)
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- Опубліковано 25 чер 2024
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This video shares a passive and active combo for developing ankle mobility for a warm-up before a training session for squatting, sport etc. This routine works on releasing the calf, stretching the calves, and developing dorsiflexion by using the anterior tibialis.
MUSIC BY:
www.epidemicsound.com/
See you in the next video! - Навчання та стиль
This is a brief routine that relies mainly on neurological change. If you don’t see improvements then consider trying two rounds of the final drills or including some loaded work such as weighted calf raises and longer duration stretches 💪
your height cm ? mine is 184 cm
What da heck is neurogolical
@@shawt4454kind of like 'teaching' your whole nervous system / mind to not freak out and tighten up when you stretch.
If you see Tom struggling but you feel fine, then you are probably doing it wrong
I swear 🤣
Everytime I think of an area that I could improve upon you release a video that helps with that exact issue, I've basically done every one of your videos, thanks Tom!
Seen your videos a few years ago. Finally found you and will be implementing your videos very often. Love the follow along videos with proper timing
This is brilliant!
Thanks Tom for this follow along for the ankles! Its really beneficial! First time I am doing this, will continue to do it to expand my ankles flexibility!
Just finished a round of this. My shins are on 🔥🔥. I think I gained roughly 1 cm. Will definitely come back to this at least 3 times weekly.
Thanks Tom
Yeeesssss!!! I need this right now! Thank you so much!!! 🫶
Yesss been waiting for an ankle follow along
Brilliant! 11 weeks post Achilles injury and double sprained ankle. Went from 0 and 1 to 2.5cm on both sides. Thank you.
Thanks Tom I have been working on my ankles a lot lately. 🙌🏾🧘🏾♂️💜
Thank you Tom. Very effective routine.
Bro! Thanks for doing this video! I'll be doing this tonight
Amazing, love your videos
Fantastic routine, added to my daily work!
Another amazing video!
My ankles were so tight to start with, and my left ankle was/is has way less range of motion than my right.
But gained about 4cm extra range of motion on each by the end.
Thank you for the amazing content!
Thank you for the routine Tom. My ankle mobility is shocking and clearly need to do this regularly to see a change. ☺️
Wow my ankles need this lol I hope this routine will improve them over time
Thanks Tom
Great stretch! I improve my calves range of motion about an inch and a half. Feeling so good afterward, thanks Tom
This one helped a lot. Thanks
Excellent video. I found this SUPER helpful. Thanks for the great content. You’ve got yourself a like and a follow from this guy.
Finally. Been waiting for this.
Yes
I started out with a palm's width. Ended with almost half a palm added! Gotta keep doing this one! 👍
That was neato. Doubled my range from beginning to end.
Another great video. 💜💙
great for me , helped a lot even though quite painful to start.
great to hear that you're inspired by Kit L. also, I use these tips to get young & old into a deep squat in Yin yoga, thank you I love your videos & your t-shirt 😍
Thank you so much for this video! I'm 8 weeks post ankle surgery and have tried so many different ways to ragain my ROM, but this video has helped a lot and isn't nearly as painful as what I was doing before. I gained 1.5cm. Thanks!
Definitely Will be using this routine once my broken ankle heals
Thanks really helpful follow along
1
I really need this
Liked it, less pain in my right ankle, thanks!
Hey Tom, yes this did makee a difference for me it was about 5ml difference, but i didn't use a weight. Looking forward to adding this to my routine and doing it more consistently
Thank you very good!
Fantastic... I wish I had found this years ago
Very helpful! As a swimmer, what holds me back are my stiff ankles. I’m hoping to keep this going.
Thanks
Just what I needed Tom, thank you! Gained 1cm :-)
Could you do a routine for wrists and hands. Drawing and playing guitar as my hobby so my wrists, forearms and fingers tend to get tigth from lot of precise work.
Your routines have been extremely helpfull to me and you infact inspired me to start calisthenics few years ago. I do martial arts as my main form of exrcise and calisthenics + mobility training has been a really good combination and helped me to improve my technique.
Currently my main focus has been on hip mobility.
Best regards from Finland.
^^^👍
bro what the hell we have the exact same hobbies
Up
This made me realize how tight my calves were and how much I need to work on! Thank you
Thank you
Thankyou
Coming back from a sprained ankle , this has helped so much in just a week thank you!
Doing it for the same reason😌
Definately helped to get 1-2 extra centimetres. Thanks Tom
I felt like during the exercises I was barely getting any stretching done as I was struggling but at the end when putting my knee to the wall I was mind blown by the amount of space I had gained… definitely gonna stay consistent with these exercises
Limited range of movement in ankles due to flat feet, however great improvement seen and improved forward fold (pike) as well, need to incorporate into hamstring flexibility so can get palms flat on floor rather than just fingertips….
Could you please do a shin splints stretch routine🙏
the goat
Not much instant gain for me but I'll incorporate it into my routine, along with some of the Kneesovertoesguy stuff on the quest for healthy, happy legs. Working on building up more structural integrity from the ground up!
This is great, feels like it's helping my squat already! Could you do a crossfit focused routine as well? I've recently gotten into it and found that neither my ankle, hip and shoulder mobility are all too rubbish for overhead presses and snatches. Just a thought, thanks!
Thank you Tom ! This Routine is a perfect warm up for the ATG Program by Kneesovertoesguy
I have been suffering from this pain for 1,5 years after I sprained my ankle. Apparently, I was doing the wrong exercises. Thank you very much!
Hi Tom, would be fantastic if you could attach PDF man 🙏
Hey Tom! Thanks for this routine. I'll give it a try! However, I was wondering how often can you do this or a similar flexibility routine? Daily?
Yo can we get the PDF Tom? 👊
I am about 3cm from the wall on my right and 6 on my left. Well that's my new goal then....one hand width away from the wall!! Thanks
Thanks for this Tom! btw there isn't a link to the pdf, it just says "Available April 4th"
Great content. Gained 10mm easy
Beautiful watch! What kind of watch is that on your wrist?
This was painful. Pretty much every drill. Think I've found my new favourite (at least, most beneficial) stretching routine. Saw about a centimeter of improvement.. maybe? (From embarrassingly bad.) But mostly my ankles screaming at me what the hell I'm doing. I think they'll loosen up a lot more once they get used to being stretched.
Thank you for this routine!
"chill here for a sec" 😂
💪🏻❤️
Personally I think this is something I want to incorporate into my weekly routine as my ankles do cave inward and subsequently my knees (but the right one worse) so I have always hated squats and lunges.. and the results off one session definitly improved those motions.
And also noticing standing up from my chair is also easier. From ground up🤸🏾♂️
Nice routine. I will implement it in my routine. Unfortunately I didn't see an improvement from the starting point of the routine and at the and. I only can dream of 1cm of inprovement. Think my ankle jounts need a lot of work 😅
It worked! I was able to touch my knee to the wall without lifting my heel. I really want to get into doing pistol squats and deck squats and doing these exercises will help. Thanks.
What do you think if someone has a lot of knee crepitus when doing things like that fisherman calf stretch? Anyway to clear that up/prevent so much crackling? Is something else weak causing the knee cap to move off track?
My dorsi flexion is greatly superior when standing as opposed to kneeling as you've shown as the test in this video.
Could this imply some other muscles could be affecting dorsiflexion In a squat?
Holy fuck this was painfull. Didnt think much of the stick first but then.. 🤐
Gained roughly 1-1.5 on my good ankle and about 0,25-0,5 on the broken one.
Dont break your ankle kids!
has anyone done this right before a barbell sesh? is it doable? or too taxing on the shin/ankle to do heavy lifts
Legit desperate for a Tennis Player stretching routine. Including the Upper and Lower Body. 🎾😉
During the fisherman’s stretches I was feeling some pain in the front of my ankle, is this normal?
My dorsiflexion is very limited, it hurts every time when walking down the stairs.
I'm sure this is great but I didn't see any changes in my knees over toes in the one session!
Even if I put my toes against the wall my knee is about 4 cm from it. I've been trying to fix my dorsiflexion for years and nothing helps. It feels like the bones in my ankle are preventing movement because I don't feel any stretch in my calves.
What's your height and weight Tom? Cheers
I've a weird question, how the hell would these mobility exercises translate for a chubby dude, I'm pretty hefty but I can do ass to grass squats with light assistance (holding onto a door frame a bit) I tried doing goblet squats awhile back and fussed one of my knees up something fierce and had to just stop for a good while.
Gained about 1 cm on each side
I can’t feel anything on the stretchs with the dumbbell, like nothing really, feel im not doing anything and really hasn’t improved in the months I’ve been doing
When dorsiflexion isn't as good as it should be is it always the ankle? I'm feeling tightness around the achilles when I do the knee to wall test.
Tight calves
What did you call the stick? And where can i get one? Thank you!
Broomstick 😂🧹
Hey Tom, I used your last ankle video to help fix my squat and it has gone great flexibility wise, but not so well strength wise. I play lacrosse and I have to get my ankles wrapped basically everyday now because of pain, I am assuming it is because I gained flexibility, but did not gain strength in them, what can I do to fix this?
Strengthen you calves. Focus on doing calf raises and putting the weight on the ball of your foot. Also do some band work for your ankles specifically. Google band ankle strengthening and you’ll find some results
Also it sounds like you need rest, if you’re exerting effort onto painful joints, no amount of mobility work will ever supersede the need for proper rest.
Rest and mobilisation are key before you can start strengthening,
If you try and strength train an exhausted body, it will do far more harm than good!
Be careful, rest, adjust your protocol to your limits, not the other way around!
Stay safe x
recently sprained my ankle :(
Oof my heels come up right away.
i'm trying to create ankle stiffness, will stretching my ankle be bad for that?
Ankle stiffness refers to how strong and "springy" your ankle is, not how short its range of motion is. Stretching it should be fine as long as you balance it out by also strengthening it through its full range of motion.
@@Tan12 appreciate it 🙏
Did the routine, didnt gain at all? The stick stretch was good though, tight calves.Can ony do 9cm against wall, and no squats.
This guy has the most ridiculous Dorsiflexion I have ever seen
the stick one confuses me to no end, i don't really see how it aids ankle mobility
for context i hurt most when my stick's right at the top, and it really doesn't hurt as i go lower. im using a floorball stick if that helps.
Its myofacial release - sustained pressure in one spot sends an inhibitory response to the stretch reflex. Of course, if its really not helping you, do something else. I find myofascial release good for pain personally, less helpful for mobility. Bodies are weird
lol my ankles are not tight, but i do every follow along
0:00 👅
im officially a tom merrick hater 😭
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I am really struggling with ankle mobility. Even though I didnt see any measureable difference initially I can feel the difference. The joints fell more flexible all together which is still amazing. This was a brilliant mobility routine! I will integrate it into my weekly routines. Thanks Tom!
Thank you
Tried these today trying to get some flexibility in both ankles after breaking them have pins in one of them will keep going with it to see if it helps improve mobilty/flexibility