Are stiff ankles slowing you down?
If you wear high heels on a daily basis then the answer is probably YES. Stiff ankles can limit your performance and enable you to...
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The Ankle Wall
Touch Test
This test will measure the amount of Dorsiflexion in each ankle.
Ankle test Evaluation
For those with stiff ankles follow the program below to help improve your score.
#1 Tissue work of
THE plantar faciae,
achilles,
Calf (soleus and
gastrocnemius)
#2 Single leg Down
Dog with ROM
2-3 sets of
12 reps each
#3 Heel sit
(in Dorsiflexion)
2-3 sets
of 30 sec
#4 Toe walk
1-2 sets of
50 yds or 150 steps
#5 Heel walk
1-2 sets of
50 yds or 150 steps
Follow this program for 2-3 times a week and retest after 4 weeks to see if your score has improved.
WHy is dorsiflexion vital for elite speed?
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