Discover how to enhance ankle mobility through an innovative and personalized approach, beyond traditional methods.
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In this neuro quarter hour, we address a common question: how to improve ankle mobility, especially when traditional methods like kettlebells and bands haven't worked? We explore this issue through the lens of physical preparation and neuro-postural programming, offering new insights into the reasons behind persistent blockages and possible solutions.
The goal of this episode is to go beyond superficial approaches to mobility. We will see that the key does not always lie in intensive passive stretching, but rather in a deep understanding of how the body functions, including the nervous system and archaic reflexes. Get ready to rethink your approach to joint mobility.
The first observation we make is the current trend to standardize warm-up and mobility protocols. Many gym programs offer generic exercises without individualization. However, coaching involves adapting the work to each individual, and that's often where things start to go awry.
Although mobility is very trendy, it is important to remember that existing methods date back about a decade. Knowledge evolves, and what was relevant ten years ago may need updating. We see many people spending excessive time on mobility, sometimes up to 45 minutes before a session, without achieving the desired results. It's not about the quantity, but the relevance of the approach.
If mobility isn't working, it might be because it isn't the first thing to address. The body has other priorities. If you force mobility without considering these priorities, you risk stagnating or even regressing once you stop the exercises. The body is made to move actively, and it needs to regain access to motor skills.
The nervous system, and by extension the brain, is constantly in survival mode. If a mobility restriction persists, it may be because the brain perceives a potential danger to your physical integrity in that range of motion. It will then create restrictions to protect you. Therefore, the solution is not to force, but to reassure the nervous system by showing it that the range is safe.
To improve mobility in a movement like the squat, it may be more effective to practice squatting with weights, tempo, and isometric pauses at the bottom of the movement. This allows for active strength work in that range, signaling to the brain that it's safe. By strengthening the flexor muscles and balancing the agonist/antagonist ratio, we can achieve sustainable mobility.
Exercises like quadrupedal movement with a band or step-ups can also help work on ankle mobility. These movements recreate natural mechanisms and can even reactivate archaic reflexes, allowing the body to regain range without excessive strain on the joint.
Beyond the purely joint-based approach, it is essential to consider proprioception as a whole. Working on mobility is not limited to articular mechanoreceptors; we must also take into account baroreceptors (pressure receptors) and other sensory inputs. Have you tested all the proprioceptors? Have you explored the role of touch, for example on the foot?
It is crucial to examine archaic reflexes, notably the protective tendon reflex. If this reflex is inappropriately triggered, the entire posterior chain can be affected, hindering mobility. Similarly, the plantar reflex is foundational to the myofascial chain and can influence overall posture and mobility.
We encourage testing whether simple flexion is the issue and examining the role of sensory information (visual, etc.). By modulating this information, we can gain mobility. Once this mobility is acquired, it must be actively reinforced in these new ranges so that the body and brain perceive this work as less threatening.
Our response to the issue of mobility is never binary. It involves thorough reflection and testing different strategies. Factors like stress, breathing, or eye position may impact the ability to achieve certain ranges.
That’s why our online training on neuro-postural programming offers a comprehensive approach to explore and test these different avenues. It is important to step outside of habitual thought patterns and not limit oneself to a single approach, as the human body is a complex system that requires a holistic understanding.
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