Paradiso CrossFit Prehab – The Ankle
The first video below will discuss common problems we see in the ANKLE and the purpose of the subsequent exercises.
Remember that the body is an integrated system, so a problem with the upper back can be related to the shoulders or the lower back and the hips, etc. Be sure to review all segments of this resource, focus on finding improved movement and contact Steve if you need professional guidance. Click HERE to return to Physical Therapy menu.
Soft Tissue Work
Great soft tissue exercise to decrease myofascial restriction in the achilles Tendon and calf muscles. Perform 2-3 min, focus on tender points.
Focus on 10″ with knee extended and 10″ knee bent. Perform 60-90″. Tip: move hips closer to the wall to increase stretch, not shoulders.
This stretch is an excellent drill to improve squat depth via stretching the calves in a functional position. Keep the barbell as close to knees as possible. Start with 45lb bar, add weight as necessary. Perform 3×60-90″. Long Duration stretch
Mobility
Barbell Assisted Squat. The main goal of this exercise is to improve ankle mobility in a functional/bottom of squat position. The bar should be as close to the knee as possible, 2-3 sets of 1 min each. Add weight to increase the stretch
Strength/Control
Prevent calf injuries by keeping your achilles and gastrocnemius strong by performing this exercises 2×20 reps.
