Ankle Joint Banded Mobilization: A Quick Overview

In a previous post, we covered a self-guided assessment to see if you have adequate ankle mobility. If you have yet to watch that video or read about the assessment, you can do that here.

In the video below, we cover the banded ankle joint mobility mobilization. But for those of you that like to read, we will also explain it via text.

If you felt a joint pinching sensation at the front of your ankle, then you likely have a joint dysfunction and would benefit from this banded ankle mobilization.

The Mobilization Explained

To perform this banded mobilization, attach a monster band to something sturdy. Place your foot inside the monster band and walk your foot away from the attachment, increasing the tension in the band.

Make sure that the band is placed on the top of your foot (on your talus). This is the foot bone located right in front (and below) your medial and lateral malleoli (the bony structures on the sides of your ankle).

After the monster band is in the correct place, achieve a half-kneeling position. Begin to mobilize your ankle by moving your knee forwards past your toes and back to the starting position. Be sure to keep your heel on the ground while doing this. Repeat for 3 sets of 15-20 repetitions. Repeat on the opposite ankle if needed.

To further aid in this mobilization, you may also add in tibial internal rotation while moving your knee forwards. To do this, with both hands grab around your upper calf muscles and rotate the entire leg clockwise while driving the knee forwards. You may add in compression of the tissues via a Voodoo Floss band or an Edge Mobility band, although not necessary. Repeat this for 3 sets of 15-20 repetitions.

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