Ankle Mobility Protocol

What is Ankle Mobility Protocol?

Stiff ankles cause knee pain, poor squats, plantar fasciitis, and compensatory back problems. This 3-minute daily protocol restores ankle dorsiflexion and prevents a cascade of injuries. The most overlooked mobility issue in the modern body.

Is there evidence for it?

How do you do Ankle Mobility Protocol?

1. 1.Wall Ankle Stretch (1 min each side): face a wall, place one foot 4-5 inches away, knee touching the wall. Drive knee forward over toes while keeping heel on ground. Move foot back until knee barely touches
2. 2.Banded Ankle Distraction (1 min each side): loop a resistance band around a rack at ankle height and your rear ankle. Step forward into a lunge position and drive your knee forward, letting the band pull your ankle joint open
3. 3.Calf/Achilles foam roll (1 min): sit with calf on a foam roller, cross other leg on top for pressure. Roll slowly from ankle to knee, pausing on tender spots for 20 seconds
4. 4.Test: can you squat ass-to-grass with heels on the ground? If not, ankle mobility is limiting you. Retest monthly — progress is measurable
5. 5.Do this before every leg workout, or daily if your ankles are very restricted. 3 minutes invested prevents months of knee and back problems

How long does it take?

3 minutes daily.

Is it hard to start?

easy.

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