Ankle mobility is key for efficient walking, hiking uphill, jumping, squatting, running, going up and down stairs, etc. Quite often tension in the calf muscles and feet can limit the range of motion at the ankle. The ankle joint is like a hinge: we should be able to point the foot (plantar flexion) 45 degrees and bring the foot back toward the shin (dorsiflexion) 20 degrees. When motion is limited, this can affect joint mechanics and muscle function all the way up the chain. Stretching and soft tissue release can be an effective way to improve motion at the joint. I really like using balls to the calf to free up stuck tissues and muscle tension. Below I share with you how to free up the front, the side and the back of the calf. Before you begin, it is fun to test yourself to actually see how much dorsiflexion motion you have. Recheck your motion after you are done. How did you do?
Calf Release Using Rubber Balls
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Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignforhealth.com.
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