Corrective Exercise Strategy
Ankle Mobility
Smash, stretch, and activate corrective strategies for ankle mobility — releasing calf and tibialis restrictions, improving dorsiflexion range of motion, and building ankle stability.
All Corrective ExercisesSmash
Soft tissue work to release restrictions and improve tissue quality.
Calf Smash
Lacrosse Ball Foot Smash
Stretch
Restore range of motion and lengthen restricted tissues.
Activate
Strengthen and reinforce neuromuscular control.
Smash
- Upper and lower calves with foam roller, balls, or other devices
- Bottom of foot with small ball
- Anterior tibialis / front side of lower leg with foam roller / muscle stick
- Kneeling knee flexion — ball behind knee between hamstring and calf
Stretch
- Calf rocker device
- Calf stretch with toes elevated on surface and forward lean (knee locked and bent variations)
- Eccentric calf raises
- Tall kneeling with feet in plantar flexion
- Kneeling with feet in plantar flexion and leaning back
- Banded ankle stretch 4-way including inverters and everters
- Calf stretch with stretch strap
Activate
- Toe lifts with knees locked out leaning back against wall
- Seated foot circles or ankle CARs with or without band resistance
- Step ups on Bosu or unstable surface
- Walk on toes
- Bodyweight calf raises with toes elevated or on floor