Mobility can be defined as the freedom of movement and in order to improve mobility there are several components (neural, soft tissue and joint) that can be addressed depending on the cause of the restriction. The two main causes of restriction are the soft tissue and joint structures.
- Mark out 1-15cms on tape and place it on the floor perpendicular to the wall
- Place your foot on the 5cm mark and lunge towards the wall aiming for your knee to touch the wall without any compensations; your heel must remain on the floor and your hips must not rotate (both common strategies to gain extra range)
- If at 5cms reaching the wall was easily achieved without compensation move further away from the wall until you find your maximal range of motion (ROM)
- The distance from your great toe to the wall is measured and recorded
- It is generally accepted that a score less then 10cms is considered restricted. It is also optimal to achieve left and right foot symmetry.
Self-Myofascial Release (SMFR):
- Start with the Plantar Fascia the fibrous band at the bottom of the foot as it has a fascial continuation with the Achilles Paratenon (8).
- Move posteriorly to the Triceps Surae (Soleus, medial and lateral heads of the Gastrocnemius) and Posterior Tibialis.
- Finally address the Anterior Tibialis and Peroneals.
- Place the band around the talus (forefoot) as close to the joint line as possible and make sure the angle of the band as seen in the video is adopted.
- Place your foot on top of the box and keeping your heel flat oscillate forwards and backwards pushing to the end of range.
- Direct your knee straight over your foot and don’t let your foot collapse.
- Perform 3 sets of 20 repetitions
- Fong, C-H., Blackburn, J.T., Norcross, M.F., McGrath, M., Padua, D.A. (2011). Ankle-dorsiflexion range of motion and landing biomechanics. Journal of Athletic Training, 46, 5-10.
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- Bennell, K. L., Talbot, R., Wajswelner, H., Techovanich, W., & Kelly, D. (1998). Intra-rater and Inter-tester reliability of a weightbearing lunge measure of ankle dorsiflexion. The Australian Journal of Physiotherapy, 24, 211-217.
- Sefton, J. (2004). Myofascial release for athletic trainers, part 1: Theory and session guidelines. Human Kinetics Journals, 9, 48-49.
- MacDonald, G.Z., Penney, M.D.H., Mullaley, M.E., Cuconato, A.L., Drake, C.D.J., Behm, D.G., & Button, D.C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research, 27, 812-821.
- Starrett., K. (2013). Becoming a Supple Leopard; The ultimate guide to resolving pain, preventing injury and optimizing athletic performance.
- Stecco, C., Corradin, M., Macchi, V., Morra, A., Porzionato, A., Biz, C., & De Caro, R. (2013). Plantar fascia anatomy and its relationship with Achilles tendon and paratenon. Journal of Anatomy, 223, 665-676.