Stiff Ankle and Hip Mobility Exercises | Fix your tight ankles & hips
Channel: Mobility Plus Sports Rehab
Date: 2020-08-18

Do you sprain your ankles often and they feel stiff all the time? Try this stiff ankle and hip mobility exercises for some relief! 

While ankle sprains are a common injury, NOT everyone receives proper rehab to prevent another episode. If you have a history of sprained ankles and you have stiff ankles as a result, this video is for you! Many folks don't rehab their ankles after they sprain them. Eventually, your body started to "protect" your ankle by limiting its range of motion to give the ankle more "stability."😓 

This new "stability" is probably the "stiffness" you are feeling now. This stiffness can limit proper ankle motion which can then put way more stress on your knees and hips and lower back. To restore the proper range of motion, we teach an appropriate loading strategy to help our patients regain that ankle mobility safely.🙋‍♂️

Video Outline
0:00 Intro to Stiff Ankles
0:19 Stiff ankle mobilizations in Deep squat
0:28 Mobilization #1

1️⃣- Grab a dumbbell or kettlebell and get into a deep squat position by resting your elbows on your knees. The weight in front of you will help counterbalance your body weight allowing you to stay upright and not fall backwards. If you still struggle with staying upright, you can do this with your back against the wall for more support!

2️⃣- With an equal distribution of your body weight on both feet, shift your weight from side to side to load the ankle through the stiffness gradually. You will also feel a good stretch in your hips and groin area while working on your biceps and upright position at the bottom of your squat!

✅Gradual loading of the whole legs to teach the leg/ankle to work together
✅Work on your posture
✅Get some core work too!
❗Please remember, you should NOT ❌feel more ankle pain or stiffness while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your ankle sprains? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent ankle stiffness or needs help with their Ankle sprains!💪🏼

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