Mobility
Ankle Dorsiflexion Mobility [P]rehab Program
Improve Ankle Mobility & Supercharge Lower Body Performance Anytime, Anywhere
Build mobility that stays with you.
Limitations in ankle motion can be more interruptive to our daily lives and activities than we often think! Tasks such as squatting, going up and down stairs, walking over uneven ground, and even pushing up onto our toes to reach an object overhead can feel extremely difficult. This program is best suited for those with very mild to no (0-2) pain with ANY issue related to ankle dorsiflexion limitation. What if we told you that you don’t have to live with this discomfort or lack of motion? That’s right, it’s time to take control of your ankle dorsiflexion mobility, and the time to do it is now! If this program is too challenging for you, check out Foot & Ankle Rehab Program! If you are looking for more of a challenge, check out our Foot & Ankle Prehab Program!
This program is best suited for those with very mild to no (0-2) pain with ANY issue related to ankle dorsiflexion limitation. If you are dealing with a stiff ankle, Sever’s disease, an ankle fracture or have trouble with stiff calf/calves, have trouble squatting/lunges/stairs/lowering down to the ground because of limited ankle mobility, this is the program for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Let’s get back that ankle motion with gentle mobility and range of motion exercises for not only your ankle, but also other important tissues and structures that surround the ankle joint and assist with ankle function.
- Week 2
Continue the path towards improving mobility through the ankle joint with the introduction of more dynamic ankle mobility exercises and techniques with further focus on body weight drills.
- Week 3
This week you will focus on continuing to improve your ankle mobility through different planes of motion while also focusing on strengthening the muscles surrounding the ankle joint!
- Week 4
Continuing the trend towards mobility in all planes of motion, you will focus this week on further building strength of your ankle, but also your entire leg!
- Week 5
Your stretches will become more dynamic with further focus on mobilizing other critical joints and bones in your leg such as your tibia. Oh yeah, and it’s time to progress your strengthening exercises to single leg tasks to challenge and improve your neuromuscular control even more. Ready? Let’s do it.
- Week 6
You can expect to really perfect your neuromuscular control with single leg work this week. This is crucial for improving and maintaining all that wonderful ankle mobility!
- Week 7
You’ve put in the work, this week let’s start really putting it together! Serving up quality mobility work coupled with single leg exercises and loaded functional exercises; make sure to get your serving!
- Week 8
That new found ankle motion is allowing you to perform your highest level of strengthening exercises yet and helping to unlock your true movement potential! It’s the last week, Let’s get after it!
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