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🦵 Knee & Ankle Mobility + Strength 1. Tarzan Walks — 4 roundso u * Controlled steps, stay low, drive through the whole foot. * Focus: ankle mobility, knee control, hip mobility. 2. Squat Walks — 4 rounds * Stay in a controlled squat and take short steps. * Keep knees tracking over your toes. * Focus: knee stability + lower-body endurance.Wyg 3. Deep Side Lunges — 3 × 10 each side * Sit your hips back and keep the working foot planted. * Don’t let the knee collapse inward.v * Focus: adductor, hip, knee and ankle mobility. 4. Tip-Toe Walks — 4 rounds * Stay tall and walk on the balls of your feet. * Focus: calves, Achilles and ankle strength. 5. Heel Walks — 4 rounds * Toes lifted throughout the walk. * Focus: tibialis anterior and ankle control. *Check out my link in bio for more workouts like these that will give you the explosion and athleticism for your needs🙌🏾‼️ #jalenlecque #explosiveathlete #kneestrength #anklemobility
🦵 Knee & Ankle Mobility + Strength 1. Tarzan Walks — 4 roundso u * Controlled steps, stay low, drive through the whole foot. * Focus: ankle mobility, knee control, hip mobility. 2. Squat Walks — 4 rounds * Stay in a controlled squat and take short steps. * Keep knees tracking over your toes. * Focus: knee stability + lower-body endurance.Wyg 3. Deep Side Lunges — 3 × 10 each side * Sit your hips back and keep the working foot planted. * Don’t let the knee collapse inward.v * Focus: adductor, hip, knee and ankle mobility. 4. Tip-Toe Walks — 4 rounds * Stay tall and walk on the balls of your feet. * Focus: calves, Achilles and ankle strength. 5. Heel Walks — 4 rounds * Toes lifted throughout the walk. * Focus: tibialis anterior and ankle control. *Check out my link in bio for more workouts like these that will give you the explosion and athleticism for your needs🙌🏾‼️ #jalenlecque #explosiveathlete #kneestrength #anklemobility
Stiff and unstable ankles are common in sports. They’re also common as we get older, affecting balance, movement, and injury risk. These exercises improve ankle mobility, stability, and strength. If any part of your body feels stiff, check out my structured mobility courses on my website 🔗 #anklesprain #anklemobility #anklestability #footexercises
Stiff and unstable ankles are common in sports. They’re also common as we get older, affecting balance, movement, and injury risk. These exercises improve ankle mobility, stability, and strength. If any part of your body feels stiff, check out my structured mobility courses on my website 🔗 #anklesprain #anklemobility #anklestability #footexercises
Hip rotation and ankle mobility. These drills will help you sit in a deeper squat easier
Hip rotation and ankle mobility. These drills will help you sit in a deeper squat easier
Most basketball players don’t have weak ankles. They have untrained ankles. As a 5’7 professional basketball player, my ankles have had to survive thousands of cuts, stops, jumps, and changes of direction throughout my career. That’s why I put together my Bulletproof Ankles Program. Inside you’ll learn how to improve: ✅ Ankle Mobility ✅ Foot Strength ✅ Balance & Stability ✅ Landing Mechanics ✅ Deceleration Ability ✅ Overall Durability If you want to move better, stay healthy, and stay on the court, this is for you. 🔗 Link in bio. Train Stronger. Move Better. Stay Available.
Most basketball players don’t have weak ankles. They have untrained ankles. As a 5’7 professional basketball player, my ankles have had to survive thousands of cuts, stops, jumps, and changes of direction throughout my career. That’s why I put together my Bulletproof Ankles Program. Inside you’ll learn how to improve: ✅ Ankle Mobility ✅ Foot Strength ✅ Balance & Stability ✅ Landing Mechanics ✅ Deceleration Ability ✅ Overall Durability If you want to move better, stay healthy, and stay on the court, this is for you. 🔗 Link in bio. Train Stronger. Move Better. Stay Available.
Unlock flexible feet and tight calves! 🦶✨ Incorporating this simple stretch into your routine helps improve ankle mobility, relieve plantar fasciitis, and boost overall flexibility. Save this video and try it out today! 💪🔥 #anklemobility #stretchingroutine #plantarfasciitisrelief #calfstretch #mobilitytraining
Unlock flexible feet and tight calves! 🦶✨ Incorporating this simple stretch into your routine helps improve ankle mobility, relieve plantar fasciitis, and boost overall flexibility. Save this video and try it out today! 💪🔥 #anklemobility #stretchingroutine #plantarfasciitisrelief #calfstretch #mobilitytraining
🦶 5 ANKLE TECHNIQUES I KEEP COMING BACK TO! 🔥 If you work with ankle stiffness, reduced mobility, or movement restrictions… Save this reel. 👀 These are 5 of my favourite techniques for ankle work that I often use in clinical practice. Because ankle mobility isn’t just about stretching. It’s about understanding what’s actually limiting the movement. Sometimes you need: 🦶 Mobility 🔄 Joint movement 💪 Soft-tissue work 🎯 Better movement control ⚡ Or a combination of techniques The key is knowing when and why to use each one. And that’s where clinical reasoning comes in. 🧠 Don’t just copy a technique. Assess → Choose → Apply → Reassess. That simple approach can completely change how you work with the ankle. 🔥 BUT THESE AREN’T THE ONLY TECHNIQUES! I have a few more ankle techniques & clinical hacks that may help you work on ankle mobility and dysfunction. 🦶 Want the complete list? 👇 DM me “ANKLE” I’ll share my ANKLE HACKS INFOGRAPHIC with you — including techniques beyond what’s shown in this reel. 📚 📌 Save this reel for your next ankle session 🔁 Share it with a fellow Physio 📲 Follow for more practical Physio techniques & clinical hacks Physios — which ankle technique is your favourite? 👇
🦶 5 ANKLE TECHNIQUES I KEEP COMING BACK TO! 🔥 If you work with ankle stiffness, reduced mobility, or movement restrictions… Save this reel. 👀 These are 5 of my favourite techniques for ankle work that I often use in clinical practice. Because ankle mobility isn’t just about stretching. It’s about understanding what’s actually limiting the movement. Sometimes you need: 🦶 Mobility 🔄 Joint movement 💪 Soft-tissue work 🎯 Better movement control ⚡ Or a combination of techniques The key is knowing when and why to use each one. And that’s where clinical reasoning comes in. 🧠 Don’t just copy a technique. Assess → Choose → Apply → Reassess. That simple approach can completely change how you work with the ankle. 🔥 BUT THESE AREN’T THE ONLY TECHNIQUES! I have a few more ankle techniques & clinical hacks that may help you work on ankle mobility and dysfunction. 🦶 Want the complete list? 👇 DM me “ANKLE” I’ll share my ANKLE HACKS INFOGRAPHIC with you — including techniques beyond what’s shown in this reel. 📚 📌 Save this reel for your next ankle session 🔁 Share it with a fellow Physio 📲 Follow for more practical Physio techniques & clinical hacks Physios — which ankle technique is your favourite? 👇
SIMPLE TEST to check your ankle mobility.
SIMPLE TEST to check your ankle mobility.
Do you have restricted ankle mobility? This drill may help! . Shout out @michaeldean2.0 for the opening stitched video & @muscleandmotion for the amazing anatomy graphics.
Do you have restricted ankle mobility? This drill may help! . Shout out @michaeldean2.0 for the opening stitched video & @muscleandmotion for the amazing anatomy graphics.
Ankle Mobility
Ankle Mobility
2 Poses to Improve Ankle Mobility Tight ankles can limit your squat range, make it challenging to get up and down from the ground without straining your knees or lower back; and most importantly, limited ankle range can affect your walking and running gait. Your feet and ankles form the foundations of your body’s posture, so deep stretching can have a big impact upstream and throughout your body. With that in mind, try practicing: *Runner’s lunge: 1 minute hold on each leg *Lighting Bolt Pose: 2-minute hold #anklemobility
2 Poses to Improve Ankle Mobility Tight ankles can limit your squat range, make it challenging to get up and down from the ground without straining your knees or lower back; and most importantly, limited ankle range can affect your walking and running gait. Your feet and ankles form the foundations of your body’s posture, so deep stretching can have a big impact upstream and throughout your body. With that in mind, try practicing: *Runner’s lunge: 1 minute hold on each leg *Lighting Bolt Pose: 2-minute hold #anklemobility
The Less Ankle Mobility You Have… The More Your Knees And Feet Will Suffer. 🦶➡️🦵⚠️ Your Ankles Are The Foundation Of Every Step, Squat, Jump, And Change Of Direction. When They Don’t Move Well, Your Body Has No Choice But To Compensate. That Means: ✅ Knees Collapsing ✅ Feet Overpronating ✅ Extra Stress Through The Entire Chain ✅ Pain That Keeps Coming Back Fixing Knee Or Foot Pain Often Starts at the ankle — Not where the pain shows up. At BOOK OF FTNESS, We Restore Ankle Mobility, Build Strength, And Rebalance The system so your knees and feet can finally breathe. 📍Improve The Ankles. Protect Everything Above And Below. #FTness #AnkleMobility #KneePainRelief #FootPainRelief #FixTheRootCause #HybridRehab #SportsRehab #MiamiChiropractor #ChiroForAthletes #FunctionalMovement #JointHealth #MobilityMatters #PainFreeMovement #PerformanceTherapy #MoveBetterLiveBetter
The Less Ankle Mobility You Have… The More Your Knees And Feet Will Suffer. 🦶➡️🦵⚠️ Your Ankles Are The Foundation Of Every Step, Squat, Jump, And Change Of Direction. When They Don’t Move Well, Your Body Has No Choice But To Compensate. That Means: ✅ Knees Collapsing ✅ Feet Overpronating ✅ Extra Stress Through The Entire Chain ✅ Pain That Keeps Coming Back Fixing Knee Or Foot Pain Often Starts at the ankle — Not where the pain shows up. At BOOK OF FTNESS, We Restore Ankle Mobility, Build Strength, And Rebalance The system so your knees and feet can finally breathe. 📍Improve The Ankles. Protect Everything Above And Below. #FTness #AnkleMobility #KneePainRelief #FootPainRelief #FixTheRootCause #HybridRehab #SportsRehab #MiamiChiropractor #ChiroForAthletes #FunctionalMovement #JointHealth #MobilityMatters #PainFreeMovement #PerformanceTherapy #MoveBetterLiveBetter
Build the feet Strengthen the calves and tibialis Improve ankle mobility Then gradually build your lower-leg capacity to handle more running Deep ranges can be useful, but they should always be progressed gradually and at a pain-free level Build the capacity first, then build the mileage DM “SHINS” for my full exercise list
Build the feet Strengthen the calves and tibialis Improve ankle mobility Then gradually build your lower-leg capacity to handle more running Deep ranges can be useful, but they should always be progressed gradually and at a pain-free level Build the capacity first, then build the mileage DM “SHINS” for my full exercise list
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