Ankle Rocking is the first exercise in our warm up series. The ankle joint should be warmed up with mobility in mind. An immobile ankle can affect the chain all the way up the leg and into the low back. Mobilizing the ankle joint through a rocking motion can help with plantar and dorsiflexion of the foot. This movement is critical to squatting and jumping type activities.
Objective
- Mobilize the joints and improve preparedness of surrounding joint tissues to reduce the risk of injury
Joints Targeted
- Ankle
Needs
- Stability
Muscle Groups Targeted
- Calves, Achilles tendon, tibialis anterior
Starting Position
- ½ Kneeling position (foam mat under knee for comfort), front foot is a few inches away from the wall to start, tall posture
Movement
- Starting in the half kneeling position front and back knee are bent roughly 90 degrees, thighs underneath the hips
- Once in position, rock the ankle back and forth, tracking the knee over the toes
- Watch/feel the position of the heel. People with ankle mobility restrictions are likely to lift the heel
- Bonus: You can make the drill multi planar by rocking/pointing the knee towards the big toe, down your shoelaces and finally the baby toe
Recommended sets and repetitions
- Two to three sets of 12 to 15 reps (Four to five in each direction)
- Progress movement with greater range of movement by moving away from the wall. Remember to keep the heel down throughout the range
Kyle Dunlop holds a Bachelor of Kinesiology and is certified with the Canadian Society for Exercise Physiology and National Strength and Conditioning Association as a Certified Exercise Physiologist and Strength and Conditioning Specialist. He specializes in strength, power training, and teaching fundamental movements to individuals and athletes to reduce injury.
