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Ankle Mobility: How to Perform a Medial Ankle Tilt

education mobility Nov 20, 2018

In the last blog post, you learn how to target the lateral talocalcaneal joint (outside ankle) with a lateral ankle tilt

In this video, you will learn how to target the medial talocalcaneal joint (inside ankle) with a medial ankle tilt.

Understanding how to differentiate all the joints in the ankles and feet will sharpen your senses and potentially decrease pain or risk of injury. 

We want smart feet & ankles that move well! There are 33 joints in the feet and we want you to know how to move them all very well.

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

Medial Ankle Tilt

Here's how you perform the drill:

  • Begin in a tall lengthened spine.
  • Step into a lateral lunge with about 70% of your body weight on that leg.
  • The straight leg is the side we are mobilizing at the ankle
  • Tilt the ankle towards the floor, moving to the inside
  • Once you reach your end range at the ankle, make a small rotation inward at the hip to achieve additional range of motion at the ankle
  • 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 tension in the inside of the knee
  • Losing the tall spine position
  • Building up too much tension all over
  • Breath holding

Let's get your feet & ankles 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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