Banded Ankle Mobilization

Body region

• Legs

Muscles

Main

• Soleus

Helps

• Gastrocnemius
• Tibialis Anterior

Holds

• Gluteus Medius

Equipment

• Resistance Band

Technique

1. Anchor a band low and loop it around the front of the ankle, with the band pulling backward.
2. Step away until it is tight and place the foot flat.
3. Drive the knee forward over the toes, keeping the heel down, and rock back; switch sides.

Cues

• Keep the heel planted.
• Move in a slow, smooth rhythm.

Common mistakes

• Letting the heel rise.
• Using a band so strong that it pinches the front of the ankle.

Alternatives

• Knee-to-Wall Ankle Mobilization
• Tibialis Raise