Kelly Starrett has a quick ankle ROM test.
From a squat position, can you go into a pistol position?
NorCal CrossFit has a video recapping the basic ankle mobility drills we have learned from Kelly Starrett.
- work on plantar fascia with Lacrosse Ball
- tack and strech Achilles tendon area / calf on barbell
- ankle distraction with rubber band
- standing calf stretch
You must make sure you are getting the movement from the talocrural joint and not the subtalar joint. Many people can appear to have proper ankle mobility only to have hyper mobile subtalar joints, causing excessive IR at the tibia and knee.
Tony, would these exercises useful to help for a plantar fasciitis?.
Thanks for emphasizing that, Tony. SInce I have everything but hyper mobile joints, how does one distinguish between the two?