Your Runners E-Course

Lesson 3: The Ankle

THE ANKLE – A joint that keeps getting a beating!

In today’s lesson, we cover the following topics:

Why the ankle is so crucial to the runner, especially when it comes to running injuries and management;
How to assess ankle flexibility; and it’s function.
How to fix and improve your ankle range if you “fail” these tests!

Once you’ve completed the above lesson, make sure to incorporate any of the below exercises (depending on what you’ve found with the assessment portion of the lesson):

Calf Grinder – an amazing way to improve the flexibility of your ankle through self-myofascial release.
Heel Pin Stretch – This has to be one of the best static stretches to improve your ankle flexibility. Just hold and enjoy.
Self Ankle Activation – After we gain some range of motion, it’s crucial we activate that range and use it (before we lose it!).

PS – Sorry about the windy audio on this one, it was breezy that day :)!

Stay tuned for next week’s lesson where we tackle how to assess and treat your knees!

For any questions or feedback, feel free to email us at mitch@themovementcentre.ca!

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If you'd like a more targetted assessment of your foot or running alignment in general, book a Physiotherapy appointment with Mitch at one of his two Toronto-based clinics!

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