⚡ Quick Ankle Mobility Tips • Do ankle pumps (up–down flexing) for 2–3 sets of 20 reps • Calf stretch against wall (knee straight) – hold 30 sec × 3 • Soleus stretch (knee bent) – hold 30 sec × 3 • Ankle circles (slow, full range) – 10 each direction • Banded dorsiflexion mobilization (resistance band pulling from front) • Deep lunge stretch (knee over toe) 20–30 sec × 3 • Heel raises (slow & controlled) – 15 reps × 3 • Eccentric calf lowers from step – 12 reps × 3 #fblifestyle | Dr. Hamza Musht
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⚡ Quick Ankle Mobility Tips • Do ankle pumps (up–down flexing) fo…
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FacebookDr. Hamza Mushtaq PT
This Will Improve Your Ankle Mobility! Ankle mobility is crucial in functional training, especially for compound exercises like squats. Having good dorsiflexion (ankle flexion) allows your knees to move forward over your toes while maintaining balance during the descent of a squat. If you have ever fallen backward while squatting, it's a sign of limited ankle mobility. To perform this exercise, grab a band and place it tightly around the crook of your ankle. The goal is to position the band on t
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🦶💪 Struggling with ankle weakness, pain, or instability after a sprain? - One of the most important steps in recovery is rebuilding strength in every direction your ankle moves — not just up and down. - That’s why I teach my patients the 4-way ankle strengthening routine using a simple resistance band: - ✅ Dorsiflexion (lifting your foot up) ✅ Plantarflexion (pressing down, like a gas pedal) ✅ Eversion (pushing out to the side) ✅ Inversion (pulling in toward your other foot) - These controlled
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🦶💪 Struggling with ankle weakness, pain, or instability after a sprain? …
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