Lower Leg Maintenance

πŸ—£ One of our major focuses the last few months has been being more consistent with lower leg health/mobility.

The importance of mobility throughout the entire lower leg can not be overstated, especially when dealing with athlete that accumulate a lot of wear and tear through running and/or jumping/landing (πŸ€πŸ) or have their ankles locked in a brace or πŸ’ skate.

The ankle/big toe/foot complex is the first thing to come in contact with the ground and any mobility issues in the lower leg complex can lead to other potential injuries up the chain.

Some of our typical mobility movements πŸ‘‡

πŸ’₯ Ankle Rotations to improve ankle range of motion. We typically perform 5 full circles both clockwise and counterclockwise

πŸ’₯ Toe Sits to improve big toe mobility, programmed for 30 seconds or 5 belly breaths.

πŸ’₯ Heel Sits with Lifts to help lengthen the anterior compartment of the lower leg, programmed for 5-8 reps each.

πŸ’₯ Standing Ankle Rocks to improve ankle mobility, 8-10 reps per leg.

πŸ’₯ Lateral Leg Swings, though traditionally thought of as a hip mobility drill (and rightfully so), also has some ankle mobility benefits in the frontal plane

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