Whether you’re into climbing, hiking, mountaineering or just good old fashion walking, this page is going to help you prevent ankle injuries, recover from past injuries and generally mountain proof your feet and ankles so you can go stronger for longer. Ankle and feet are so important for our sport because we spend all of our time on our feet! Going into the mountains with weak, stiff ankles is like riding a bike that has flat tyres – it’s unstable, slow going and often dangerous.
So pump up your tyres and unlock the full power of your legs with these tools below!
Ankle Mobility Routine
Ankle Strength Routine
Ankle Mobility Test
WHAT IS MOBILITY?
Mobility is the body’s ability to move actively through a range of motion whilst maintaining control (strength). It relates particularly to connective tissue within joints. Mobility is mostly achieved by training areas of the body in their full range of motion, but that is impossible if your stiff, tight and sore. So we use a combination of strength training with a focus on continually increasing that range and we use treatment of connective tissue or”mobility work” to make the muscle soft and supple, in combination with flexibility work to achieve true strength and mobility.
WHAT IS FLEXIBILITY?
This is the body’s ability to move passively through a range of motion, and relates particularly to muscles – mostly trained with passive stretching. Being more flexible will not improve your active range of motion, only your passive range of motion.
6 ADVANTAGES OF MOBILITY
Lower risk of injury
Optimal joint supply (range of motion)
Increased joint functionality
Increase activation by the central nervous system
Moving like a badass
3 THINGS TO THINK ABOUT WHEN MOBILISING
3Listen To Your Body