Ankle Dorsiflexion Mobilization – Tibial Internal and External Rotation
HOW: Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Wrap a band around your lower leg to provide extra friction - if you have it available to you. Twist your lower leg inwards and hold that position while driving your knee forward. Do the same while also twisting your ankle outwards as well. Be sure to keep your heel on the step as your knee goes over your toes. Move your knee straight over and out to the side for different reps, changing the way your ankle feels the stretch.
FEEL: You should feel a stretch in your ankle and your calf muscle.
COMPENSATION: Keep your heel flat on the surface, don’t let it come up.