Half-Kneeling Ankle Mobilization

oec:half-kneeling-ankle-mobilization

A dynamic mobility drill performed in a half-kneeling stance to improve talocrural joint dorsiflexion and calf compliance.

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Also called: Ankle Dorsiflexion Rocks, Half-Kneeling Ankle Rocks, Half-Kneeling Dorsiflexion

How to do it

Assume a half-kneeling position on a mat with one knee down and the working foot planted firmly in front of you.
Position the front foot flat with the ankle directly underneath or slightly behind the knee.

Shift your weight forward, driving the front knee directly over or slightly outside the middle toes.
Continue translating the knee forward into end-range dorsiflexion while keeping your front heel glued to the floor.
Pause for one to two seconds at end-range, feeling a stretch in the Achilles tendon and calf.
Push through the front foot to rock back to the starting position with control.

Inhale as you rock back; exhale slowly as you glide forward into the stretch.

Allowing the heel of the front foot to lift off the ground.: Only drive the knee forward as far as you can maintain full contact with the entire foot, especially the heel.
Knee caving excessively inward into medial collapse.: Direct the knee to track in line with or slightly outside the second and third toes.

Place a folded mat or cushion under the rear knee if kneeling causes discomfort.

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