Kyra

anklemobility hashtag performance

#anklemobility promotes exercises and techniques to enhance flexibility and strength in the ankles. Ideal for athletes and fitness enthusiasts, it encourages better performance, injury prevention, and overall physical wellness.
#anklemobility #mobility #mobilitytraining #mobilityexercise #plantarfasciitis #plantarfasciitisrelief #kneepain #kneepainrelief
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#anklemobility #mobility #mobilitytraining #mobilityexercise #plantarfasciitis #plantarfasciitisrelief #kneepain #kneepainrelief
Do you train your feet and ankles? Many people overlook this critical area of the body, but strengthening and mobilizing your feet and ankles is essential for improving balance, mobility, and preventing injuries. Your feet provide the foundation for every movement you make, and weakness or stiffness here can lead to issues in the knees, hips, and even the lower back. Incorporating foot and ankle exercises into your routine can enhance overall performance and stability. Give this workout a try! ▫️Seated Arch Stretch, which increases flexibility in the arch and reduces tension. ▫️Seated Ankle Stretch, which improves ankle dorsiflexion for better squat depth and running mechanics. ▫️Squatted Heel Lifts, which build strength in the arches and ankles while enhancing balance and control. 🔺When should I incorporate these exercises into my workout? These exercises are great to include during warm-ups to prime your feet before lower-body or full-body workouts, as part of a cool-down after high-impact activities, or on active recovery days to boost overall mobility. 🔺Who should do these and who should avoid them? Anyone involved in running, weightlifting, or balance-demanding activities will benefit from these movements, and they can also be useful for people rehabbing from foot or ankle issues. However, individuals with acute injuries or severe joint instability should avoid these exercises without proper medical guidance. 🐺 Wearing the @alphalete LS Stratus Crop in Autumn (S) and the Amplify 4.5” Shorts in Linen (M). Code ZAHRA saves you 10%! #FootStrength #AnkleMobility #BalanceTraining #InjuryPrevention #FunctionalFitness #MobilityMatters #StrongerFoundation #HealthyFeet #BetterPerformance #JointHealth #Athlete
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Do you train your feet and ankles? Many people overlook this critical area of the body, but strengthening and mobilizing your feet and ankles is essential for improving balance, mobility, and preventing injuries. Your feet provide the foundation for every movement you make, and weakness or stiffness here can lead to issues in the knees, hips, and even the lower back. Incorporating foot and ankle exercises into your routine can enhance overall performance and stability. Give this workout a try! ▫️Seated Arch Stretch, which increases flexibility in the arch and reduces tension. ▫️Seated Ankle Stretch, which improves ankle dorsiflexion for better squat depth and running mechanics. ▫️Squatted Heel Lifts, which build strength in the arches and ankles while enhancing balance and control. 🔺When should I incorporate these exercises into my workout? These exercises are great to include during warm-ups to prime your feet before lower-body or full-body workouts, as part of a cool-down after high-impact activities, or on active recovery days to boost overall mobility. 🔺Who should do these and who should avoid them? Anyone involved in running, weightlifting, or balance-demanding activities will benefit from these movements, and they can also be useful for people rehabbing from foot or ankle issues. However, individuals with acute injuries or severe joint instability should avoid these exercises without proper medical guidance. 🐺 Wearing the @alphalete LS Stratus Crop in Autumn (S) and the Amplify 4.5” Shorts in Linen (M). Code ZAHRA saves you 10%! #FootStrength #AnkleMobility #BalanceTraining #InjuryPrevention #FunctionalFitness #MobilityMatters #StrongerFoundation #HealthyFeet #BetterPerformance #JointHealth #Athlete
Happy New Year. We gon increase the self love even more this year 😍 Join me Jan 13 so we can unlock our hips and delve deeeep. yes..it's all connected. and it's not jus physical y'all. it goes deep. go to link in my bio and click on the first option #ankles #mobility #mobilityexercise #anklemobility #flexibility
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Happy New Year. We gon increase the self love even more this year 😍 Join me Jan 13 so we can unlock our hips and delve deeeep. yes..it's all connected. and it's not jus physical y'all. it goes deep. go to link in my bio and click on the first option #ankles #mobility #mobilityexercise #anklemobility #flexibility
I can’t wait to have control of my TOES AGAIN #mysticalfootroutine #mysticalfootandankleroutine #footandankle #footandankles #footandankleroutine #ankleroutine #footroutine #toes #toestrength #toemobility #anklemobility #footmobility #feet #foot #ankle #toe #mysticalmckay #mysticalyogimckay #themysticalexperience
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I can’t wait to have control of my TOES AGAIN #mysticalfootroutine #mysticalfootandankleroutine #footandankle #footandankles #footandankleroutine #ankleroutine #footroutine #toes #toestrength #toemobility #anklemobility #footmobility #feet #foot #ankle #toe #mysticalmckay #mysticalyogimckay #themysticalexperience
Ankles that haven’t been broken since 1984 😮‍💨 #anklemobility #fitnessmotivation #mobility #kneepain #fitnesstips #GymTok
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Ankles that haven’t been broken since 1984 😮‍💨 #anklemobility #fitnessmotivation #mobility #kneepain #fitnesstips #GymTok
The Best Ankle Mobility Exercise Your ankles need to be able to pronate and supinate. And they need to be able to do this separate from the forefoot movement. And they need to be able to do this separate from the tibia and knee rotation. If you want to fix your ankle pronation you nee to keep your forefoot, knee, and hip in alignment. Then you need to force the ankle to move. You need some real load for that. Like your bodyweight. This single leg squat has been working wonders for me. It forces stiff ankles to pronate and weak ankles to work. And it’s scalable - you only lower as far as you can. I like doing it on a beam because it forces me to stay aligned. But you can do it on a box or bench. Just keep that foot facing forward to not cheat! You a get this same benefit from a pistol squat but there are so many other factors in that movement. For a focus on the ankle I prefer to lower down. Try this - you’ll feel the difference. - - #feet #ankles #anklemobility #anklepain #stiffankles #anklesprain
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The Best Ankle Mobility Exercise Your ankles need to be able to pronate and supinate. And they need to be able to do this separate from the forefoot movement. And they need to be able to do this separate from the tibia and knee rotation. If you want to fix your ankle pronation you nee to keep your forefoot, knee, and hip in alignment. Then you need to force the ankle to move. You need some real load for that. Like your bodyweight. This single leg squat has been working wonders for me. It forces stiff ankles to pronate and weak ankles to work. And it’s scalable - you only lower as far as you can. I like doing it on a beam because it forces me to stay aligned. But you can do it on a box or bench. Just keep that foot facing forward to not cheat! You a get this same benefit from a pistol squat but there are so many other factors in that movement. For a focus on the ankle I prefer to lower down. Try this - you’ll feel the difference. - - #feet #ankles #anklemobility #anklepain #stiffankles #anklesprain
Did you pass or fail? ⬇️Sets and Reps⬇️ Preform at least 3x a week 🔵Ir knee taps:16 reps per side 🔵Everything stretch:16 reps per side 🔵Spanish Squats: 3 sets at 45 seconds 🔵Heel Float Split Squat: 3 sets at 8 reps per side 🔵Hamstring Bridge Iso: 3 sets at 45 seconds #kneepain #kneesovertoes #kneemobility #hipmobility #anklemobility #stretchingroutine #kneeprehab #kneeexercises #legday #pigeonstretch #yoga #kneestrength #isometrics #spanishsquats #kneeache #fyp
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Did you pass or fail? ⬇️Sets and Reps⬇️ Preform at least 3x a week 🔵Ir knee taps:16 reps per side 🔵Everything stretch:16 reps per side 🔵Spanish Squats: 3 sets at 45 seconds 🔵Heel Float Split Squat: 3 sets at 8 reps per side 🔵Hamstring Bridge Iso: 3 sets at 45 seconds #kneepain #kneesovertoes #kneemobility #hipmobility #anklemobility #stretchingroutine #kneeprehab #kneeexercises #legday #pigeonstretch #yoga #kneestrength #isometrics #spanishsquats #kneeache #fyp
Improve ankle strength and mobility ⬇️ When calf raises are done correctly, they can be super effective with strengthening and improving ankle flexibility. This set up was something I saw from @chrisjohnsonthept and has been in my toolbox ever since. Some important cues I like to use: 1️⃣ Slight Knee Bend: I like to do this to avoid locking out the into extension and getting too much knee activity during the calf raises movement. 2️⃣ Base of Big Toe Contact: this is probably the biggest game changer for most people, this can help shift the focus from the outside personeals into the calf muscle belly. 3️⃣ Controlled Tempo: slowing down the overall speed of the movement has been effective to keep the muscle activity in the calves throughout the set. #calfworkout #calves #soccertraining #professionalsoccer #anklestrength #anklemobility #soccerplayer #calf #anklepain
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Improve ankle strength and mobility ⬇️ When calf raises are done correctly, they can be super effective with strengthening and improving ankle flexibility. This set up was something I saw from @chrisjohnsonthept and has been in my toolbox ever since. Some important cues I like to use: 1️⃣ Slight Knee Bend: I like to do this to avoid locking out the into extension and getting too much knee activity during the calf raises movement. 2️⃣ Base of Big Toe Contact: this is probably the biggest game changer for most people, this can help shift the focus from the outside personeals into the calf muscle belly. 3️⃣ Controlled Tempo: slowing down the overall speed of the movement has been effective to keep the muscle activity in the calves throughout the set. #calfworkout #calves #soccertraining #professionalsoccer #anklestrength #anklemobility #soccerplayer #calf #anklepain
Toxic shoe companies fear her. Please, for the love of god if u have children get them shoes that allow their little toes to grow naturally so they don’t end up like mine, zero mobility or function control… I’m dedicated to reversing this dysfunction but it’s NOT easy. And ofc this is obviously not a very profound accomplishment quite yeeeeeet 😂 I have a long ways to go in terms of regaining control but I’m figuring it out and walking is already a lot more of an enjoyable experience because of it!!!!!! #m#mysticalfootroutinem#mysticalfootandankleroutinef#footandanklef#footandanklesf#footandankleroutinea#ankleroutinef#footroutinet#toest#toestrengtht#toemobilitya#anklemobilityf#footmobilityf#feetf#foota#anklet#toem#mysticalmckaym#mysticalyogimckaythemysticalexperience
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Toxic shoe companies fear her. Please, for the love of god if u have children get them shoes that allow their little toes to grow naturally so they don’t end up like mine, zero mobility or function control… I’m dedicated to reversing this dysfunction but it’s NOT easy. And ofc this is obviously not a very profound accomplishment quite yeeeeeet 😂 I have a long ways to go in terms of regaining control but I’m figuring it out and walking is already a lot more of an enjoyable experience because of it!!!!!! #m#mysticalfootroutinem#mysticalfootandankleroutinef#footandanklef#footandanklesf#footandankleroutinea#ankleroutinef#footroutinet#toest#toestrengtht#toemobilitya#anklemobilityf#footmobilityf#feetf#foota#anklet#toem#mysticalmckaym#mysticalyogimckaythemysticalexperience
Does this sound like you? Although this could even be considered normal - there can be a few reasons why it happens. And a lack of dorsiflexion is one. #squatform #anklemobility
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Does this sound like you? Although this could even be considered normal - there can be a few reasons why it happens. And a lack of dorsiflexion is one. #squatform #anklemobility
Tight ankles can lead to knee issues and more. - This drill doesn’t only enhances ankle mobility (dorsiflexion), but it also activates the anterior tibialis (dorsiflexor muscle on the front of the shin). - We always want to INTEGRATE after we MOBILIZE. - It’s important to teach the neuromuscular system how to “use” the range of motion unlocked after mobilization…this drill does both. - Not only are we using motion to restore dorsiflexion, but the muscles will be VERY active during this. You should feel a nice burn right in the anterior tibialis. - Just back your heels up against and wall, keep your back flat, squat down driving the knees over toes. - Great warm up before squats by the way! - #ankles #ankle #anklesprain #anklemobility
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Tight ankles can lead to knee issues and more. - This drill doesn’t only enhances ankle mobility (dorsiflexion), but it also activates the anterior tibialis (dorsiflexor muscle on the front of the shin). - We always want to INTEGRATE after we MOBILIZE. - It’s important to teach the neuromuscular system how to “use” the range of motion unlocked after mobilization…this drill does both. - Not only are we using motion to restore dorsiflexion, but the muscles will be VERY active during this. You should feel a nice burn right in the anterior tibialis. - Just back your heels up against and wall, keep your back flat, squat down driving the knees over toes. - Great warm up before squats by the way! - #ankles #ankle #anklesprain #anklemobility
Full explanation of ankle mobility assessment and matching treatments in this video! Ankle mobility is the first link of the regional interdependence chain as it has a major influence how the rest of lowert kinetic chain is loaded. If ankle mobility is the weak link of your chain, the knee and hip may take on more stress than they should be which can lead to overuse injuries. ASSESSMENT: The knee-to-wall test: Goal: find how far away you can get your foot from the wall while being able to bring your knee to the wall WITHOUT YOUR HEEL COMING UP Common compensations: Foot arch collapse: gaining mobility from midfoot, not ankle Outward rotation of the hip: gaining mobility from the hip, not the ankle Normal measurements: Length of your fist away from the wall Less than 2.5cm difference between sides Interpretation of symptoms: Pressure in the top of the ankle joint: joint mobility deficit Big stretch in the back of your leg: muscular tightness Hip joint/thigh tightness: could be a hip mobility deficit causing pinching sensation or muscle guarding of the hip/thigh musculature CORRECTIVE EXERCISES: Muscular tightness: Stretch: Gastrocnemius and soleus stretch against wall Strength: Deficit calf raises Joint mobility deficit: Stretch: Banded ankle dorsiflexion Strength: Forward stepdown Hip mobility deficit: stay tuned #physicaltherapy #physiotherapy #physicaltherapist #physio #physicaltherapystudent #onlinephysicaltherapy #onlinephysicaltherapist #onlinefitnesscoach #anklemobility #anklemobilityassessment #anklemobilityexercises
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Full explanation of ankle mobility assessment and matching treatments in this video! Ankle mobility is the first link of the regional interdependence chain as it has a major influence how the rest of lowert kinetic chain is loaded. If ankle mobility is the weak link of your chain, the knee and hip may take on more stress than they should be which can lead to overuse injuries. ASSESSMENT: The knee-to-wall test: Goal: find how far away you can get your foot from the wall while being able to bring your knee to the wall WITHOUT YOUR HEEL COMING UP Common compensations: Foot arch collapse: gaining mobility from midfoot, not ankle Outward rotation of the hip: gaining mobility from the hip, not the ankle Normal measurements: Length of your fist away from the wall Less than 2.5cm difference between sides Interpretation of symptoms: Pressure in the top of the ankle joint: joint mobility deficit Big stretch in the back of your leg: muscular tightness Hip joint/thigh tightness: could be a hip mobility deficit causing pinching sensation or muscle guarding of the hip/thigh musculature CORRECTIVE EXERCISES: Muscular tightness: Stretch: Gastrocnemius and soleus stretch against wall Strength: Deficit calf raises Joint mobility deficit: Stretch: Banded ankle dorsiflexion Strength: Forward stepdown Hip mobility deficit: stay tuned #physicaltherapy #physiotherapy #physicaltherapist #physio #physicaltherapystudent #onlinephysicaltherapy #onlinephysicaltherapist #onlinefitnesscoach #anklemobility #anklemobilityassessment #anklemobilityexercises
Exercise I’m currently loving: half kneeling rock with rotation Train with me in the Paradigm of Perfection + Train app! Jumpstart your 2025 fitness goals with a challenge inside the app with weekly challenges to focus on the basics to help you reach your goals the rest of the year! Challenge runs from Jan 5th to Feb 1, 2025. Fit: @PTULA | code*: LAURA Supps: @Legion Athletics | code*: LAURA *I do make a small commission when my code/link is used, which helps me make more content for you! ❤️ © 2024 Paradigm of Perfection, LLC #workouttok #workout #anklemobility #mobilitytok #hipmobility #backmobility #mobility #fyp
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Exercise I’m currently loving: half kneeling rock with rotation Train with me in the Paradigm of Perfection + Train app! Jumpstart your 2025 fitness goals with a challenge inside the app with weekly challenges to focus on the basics to help you reach your goals the rest of the year! Challenge runs from Jan 5th to Feb 1, 2025. Fit: @PTULA | code*: LAURA Supps: @Legion Athletics | code*: LAURA *I do make a small commission when my code/link is used, which helps me make more content for you! ❤️ © 2024 Paradigm of Perfection, LLC #workouttok #workout #anklemobility #mobilitytok #hipmobility #backmobility #mobility #fyp
Improve ankle strength and power with this ⬇️ These are four exercises we used with a professional ⚽️ player to improve: - Ankle Strenth - Ankle Mobility - Achilles Tendon Elasticity Here’s what we did and why: 1️⃣ Hamstring Bridge with FR: press the balls of your feet into the foam roller and feel the small foot muscles work. You’ll also feel the posterior chain muscles activate as well to work the entire chain of leg muscles. 2️⃣ Split Squat with Rotation: working on closed chain foot stability and strength. Using the rotation to add perturbations and to challenge the hip stability as well. 3️⃣ SL Calf Raise: one of the basic foundation movements to keep the calves and achilles tendon strong and healthy. 4️⃣ POGOs: improve muscle stiffness and tendon elasticity. 5️⃣ Split Stance POGOs: this is a transitional movement to implement before implementing isolated single leg hops/jumps. #achilles #tendon #calves #anklesprain #anklemobility #mobility #ankles #foot #prehab #soccertraining
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Improve ankle strength and power with this ⬇️ These are four exercises we used with a professional ⚽️ player to improve: - Ankle Strenth - Ankle Mobility - Achilles Tendon Elasticity Here’s what we did and why: 1️⃣ Hamstring Bridge with FR: press the balls of your feet into the foam roller and feel the small foot muscles work. You’ll also feel the posterior chain muscles activate as well to work the entire chain of leg muscles. 2️⃣ Split Squat with Rotation: working on closed chain foot stability and strength. Using the rotation to add perturbations and to challenge the hip stability as well. 3️⃣ SL Calf Raise: one of the basic foundation movements to keep the calves and achilles tendon strong and healthy. 4️⃣ POGOs: improve muscle stiffness and tendon elasticity. 5️⃣ Split Stance POGOs: this is a transitional movement to implement before implementing isolated single leg hops/jumps. #achilles #tendon #calves #anklesprain #anklemobility #mobility #ankles #foot #prehab #soccertraining
Strengthen Your Ankles in Just 5 Minutes! Ankles are one of the most overlooked areas of the body, but they’re essential for nearly every lower-body exercise. Whether you’re running, biking, walking, or even lifting, strong and stable ankles can improve your performance and reduce the risk of injury. This 5-minute yoga flow, part of my New Year’s 2025 Series, focuses on strengthening your ankles and improving overall stability. -High Lunge: Strengthen your legs and ankles while improving balance. Hold for 1 minute on each side, keeping your front knee over your ankle and your back heel lifted. -Side-Legged Forward Fold: Stretch your calves and ankles while improving flexibility. Hold for 1 minute, pressing evenly through your feet and keeping your spine long. -Airplane: Challenge your balance and ankle stability. Hold for 1 minute on each side, hinging forward on one leg and engaging your core to stay steady. Strong ankles are the foundation for lower-body strength and mobility. Just 5 minutes of focused movement can make a big difference in how you move and feel. Ready to build stability from the ground up? Follow the link in our bio and let’s get started on making 2025 your strongest year yet! #manflowyoga #yogaformen #yoga #newyearnewyou #anklemobility #consistency #motivation
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Strengthen Your Ankles in Just 5 Minutes! Ankles are one of the most overlooked areas of the body, but they’re essential for nearly every lower-body exercise. Whether you’re running, biking, walking, or even lifting, strong and stable ankles can improve your performance and reduce the risk of injury. This 5-minute yoga flow, part of my New Year’s 2025 Series, focuses on strengthening your ankles and improving overall stability. -High Lunge: Strengthen your legs and ankles while improving balance. Hold for 1 minute on each side, keeping your front knee over your ankle and your back heel lifted. -Side-Legged Forward Fold: Stretch your calves and ankles while improving flexibility. Hold for 1 minute, pressing evenly through your feet and keeping your spine long. -Airplane: Challenge your balance and ankle stability. Hold for 1 minute on each side, hinging forward on one leg and engaging your core to stay steady. Strong ankles are the foundation for lower-body strength and mobility. Just 5 minutes of focused movement can make a big difference in how you move and feel. Ready to build stability from the ground up? Follow the link in our bio and let’s get started on making 2025 your strongest year yet! #manflowyoga #yogaformen #yoga #newyearnewyou #anklemobility #consistency #motivation
📈 Game Day Hacks ….. #theRETURN @g0beezy @theguardwhisperer | #TGW #footwork #anklemobility #balance #mobility #gluteactivation #fyp
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📈 Game Day Hacks ….. #theRETURN @g0beezy @theguardwhisperer | #TGW #footwork #anklemobility #balance #mobility #gluteactivation #fyp
You with STIFF ankles, Add these x3 sets and thank me later 😄😘 #stiffankles #anklemobility #anklestrength
394.0
You with STIFF ankles, Add these x3 sets and thank me later 😄😘 #stiffankles #anklemobility #anklestrength

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