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a test to assess your range of movement
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at the angle joint is the dorsiflexion
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lunge test for this you'll need a wall
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standard tape measure and bare feet
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starting with your foot flat and
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parallel to the tape measure facing the
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wall lunge your knee forward until it
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hits the wall or while your heel stays
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flat on the ground
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see how far you can get with your foot
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away from the wall without lifting your
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heel off the ground record the value
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your toe lies at the tape measure this
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value can indicate your progress in
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increasing ankle mobility some simple
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exercises you can do to increase your
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ankle mobility is a gentle circular
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rolling of the ankle it can increase the
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range of motion in all angles as this
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move gently stretches and strengthens
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the muscles tendons and ligaments all
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surrounding the ankle joint
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on a muscular level a way to increase
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ankle mobility includes stretching out
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the muscles which function to mobilize
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the ankle
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an example being the gastrocnemius this
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muscle functions to plantarflex the foot
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taking a split lunge gently shift your
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weight to the front leg or while
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maintaining contact the ground with the
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back heel
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another mobility move for the ankle
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joint is to kneel on the ground and
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gently shift your weight backwards
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aiming to open up the ankle joint from
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the front
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see how far you can go without causing
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pain or discomfort
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you