Dr. Andrew Fix is an Orthopedic Clinical Specialist (OCS) with Physio Room in Colorado. As an OCS he is an expert in musculoskeletal injury and disorders. In today’s lesson, Andrew teaches us one way to mobilize the ankle joint. Watch video
Today’s mobilization will focus on bringing the tibia forward in order to increase ankle joint range of motion in the front of the ankle.
- We are using a green band that is hooked around a bench at ankle height.
- Make sure the bench is weighted or you use something heavy that won’t move.
- Take the other end of the band and loop it around your lower leg just above your ankle just above the Achilles.
- Adjust to find the most comfortable position and then back up to bring the band to firm tension.
- Then step the opposite foot forward or back in a staggered stance.
- Take the ankle with the band around it through the full range of motion bending the shin forward and back feeling the tension on the band shifting your tibia forward.
- You can oscillate or hold for 1-2 minutes and it should help to loosen your ankle up.
- This is a before activity exercise so that you increase your range of motion and then workout using that extra motion.
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