Place foot forward while you assume a lunge position. In video, we do this by placing foot on top of a plyo box.
If you’re mobilizing your right ankle, place your right hand around the crest of your shin. This will help to gain rotational leverage during the movement. Place your left hand over the top of your ankle to stabilize foot during this movement.
Move into a loaded dorsiflexion position.
Push knee outward, while simultaneously using hand to stabilize foot and assist in lateral glide of tibia/fibula.
Complete for 30 repetitions on each side.
This can help with improving lateral and rotational tibial movement to improve bottom position in a squat.
Sit down with leg extended, resting lower leg on its side.
Use kettle bell to perform soft tissue mobilization into the gastrocnemius and soleus muscle bellies. Perform ankle range of motion activities while maintaining pressure through calf musculature (Pin & Stretch).
Following self “smashing” technique, sit the kettle bell upright and place calf on the handle.
Cross other leg on top, then move side to side, continuing to mobilize the calf musculature. Work from the Achilles insertion all the way to the top of the calf.
Perform for 2 minutes each.
Tenderness is typically indicative of “tightness.” This is good for neural down regulation of “tight” musculature and neural tension.
Follow this up with stretching.
If you’ve just had surgery and are experiencing calf pain, do not perform this. Get medical clearance.