Flexibility in the ankles

[renketsu]

I appear to have the worst ankle flexibility of anyone I have ever seen

 

After 10 years I still cannot do squats with my feet flat without contorting and find long stances (yep... thats Shotokan for you) arkward on the achillies- I cant keep my height level (by bending at the ankle like everyone else seems to be able to) when stepping from a long front stance to another long front stance.

 

Does anyone have any specific stretches for the achillies that are not going to cause me injuries etc?

 

I am reasonably flexible in the rest of my body and can kick head height in all directions and am currently following the Kurz (Strectching scientifically) method and can see results getting towards the side splits.

 

Thanks,

 

Andy.

[Sorynn]

I appear to have the worst ankle flexibility of anyone I have ever seen

 

Oh boy, I can relate to this 100-percent. You said that the achilles tendon is your problem area, right? How is your flexibility in the rest of the foot and ankle region?

 

Here are a couple things I did in physical therapy after having a dislocated ankle:

 

1. Plantar Facia (large, flat connective tissue under the foot) stretch - Place the balls of your feet on a step and hang your bodyweight on the foot, so the heal is stretched downward. [edit: Hang all your weight on one foot at a time, as long as it is not too painful.]

 

2. Ankle rolling - roll your ankles clockwise and counterclockwise.

 

3. Stretching the calf - Just use the standard stretch where you lean against the wall and have one foot behind you flat on the ground.

 

4. Achille's tendon stretch - Start in the standard calf stretch with one foot behind you, then bend at the knee and push back on the [edit: ball of the back] foot.

 

5. Strengthen the small muscles in the area - You can do this by using an ankle balance enhancer or doing one legged squats or standing on one leg for the train ride home (this may make you feel and look silly).

 

I wish you luck with your ankles, and am very interested in advice that other people may have for you.

 

Cheers!

[renketsu]

Cheers - will try some of them - anything that will help has to be good

 

My calf muscles are flexible enough for me to do the thing where you have both legs flat on the floor (feet together) and then you lean forwards and pull your feet up with your hands so they aint the problem

 

I was always under the impression that you shouldnt stretch tendons and ligaments but dont see any alternatives for this!