ANKLE SCOUR

This is a multidirectional ankle dorsiflexion mobility exercise. Start off by kneeling into a split squat stance. From here, lean forward with the knee as far as you can before feeling a pinch at the front of your ankle. Then ‘scour’ for discomfort by moving your ankle in a circular motion until you discover the range with the most discomfort. From here, rock your knee side to side into the direction of the ankle discomfort. Continue until the discomfort decreases. Lean back and repeat until desired range for the day has been achieved.

Structures Involved:

• Ankle Joint (Tibiotalar Joint, Subtalar Joint)

• Achilles Tendon

• Calves

Related Conditions:

• Squat Warm Up

• Ankle Impingement

Related Exercises