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Ankle Mobility: How to do a Lateral Ankle Tilt

education mobility Nov 20, 2018

In this video, you learn how to target the lateral talocalcaneal joint (think, below boney protuberance on the outside of your ankle).

This is the area that is responsible for ankle sprains in most cases. It's important to know how to move this area well and with purpose. 

Moving joints in practice helps to clarify sensory information being sent to your brain about how that joint moves. When we don't move our joints well they are unprepared for unplanned movements which can lead to injury or pain. 

Let's get you moving your joints better with this ankle mobility drill!

Lateral Ankle Tilt

 

Here's how you perform the drill:

  • Begin in a tall lengthened spine.
  • Take the target ankle and step forward with that foot.
  • Tilt the ankle out wide, once you hit the end range, add a small amount of outward rotation at the hip, then add a small amount of rotation from the pelvis
  • Keep toes relaxed to focus on ankle

Common mistakes:

  • Shifting body weight rather than differentiating movement at the ankle, hip and pelvis
  • Using intrinsic muscles of the feet, moving toes rather than the ankle
  • Building up too much tension all over
  • Breath holding

Let's get your feet moving freely! Let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 15 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.

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