Tight, sore ankles and plantar fasciitis can cause pain and limit performance in the gym and in day to day movements.
I have found huge improvements in movement patterns, gait pattern, and squat / lunge techniques with improvements to ankle range.
1. Use a Slant Board!
One of the most effective ways to stretch the ankles is by using a slant board - this raises the toes and allows you to drive forward with the knee and stretch the calf muscles.
2. Address both muscle groups of the calves!
There are two calf muscles in the lower leg - Soleus and Gastrocnemius, and bent knee movements will focus more on stretching Soleus, and straighter knee movements will focus more on stretching Gastrocnemius.
3. Increase depth of movements!
Another way to improve gym performance is by increasing depth of movements. The depth of a squat or lunge can be limited by ankle range - as you squat down your heel comes off the floor. This therefore stops you from squatting deeply, and you only build strength in a higher range, have less glute and hamstring activation and engagement, and limit progress. All due to a cause stemming from he ankles.
4. Use Slant Boards as heel wedges and reduce knee pain too!
We have designed 2 angles or slant board to accommodate different outcomes. By raising heels on the boards and using them as heel wedges, you can improve depth of squats and lunges, and open up more range of movement. This has the added benefit of improving keen flexion and off loading patella pain!
5. Regular stretching will make a huge difference!
Having a portable slant board you can take with you to the gym or carry in the van to use after long journeys is hugely beneficial. Little and often will make all the difference.
The Slant Board was designed to be simple, effective but also practical. Cheap wooden boards were getting damaged, or sliding around, and for a gym environment you want a long lasting piece of equipment that simply does its job!