Ankle dorsiflexion block

[DsalD]

Hello,

I just recently started stretch therapy to try and become more flexible but to also improve some mobility issues I'm having in my ankle. There feels like there a block in the front of my right ankle that stops my knee from traveling over my foot. It feels like bone on bone contact but I'm not sure. I've done some reading on this forum for people with similar issues and I read somewhere that somebody used weighted seated heel raises in the max stretch position while doing contracts-relaxes to fix this specific problem. I'm not exactly sure how to perform this exercise correctly and was wondering if there was a video demonstrating it. I'm also wondering if there are any other exercise I can do to fix this issue. I do the foot awakening sequence every morning as well as the stretches from the mastery course but I'm not sure if these will fix the specific problem I have.

Thank you

[Kit_L]

See here:

https://www.youtube.com/watch?v=JbyjNymZOt0

The exercise my student used was like this, except he used much heavier weights (full weight stack after a month or two). The contractions are done in the position of maximum stretch (heels lowest). 

Have you had your ankle X-rayed or some other investigative technology to see if there's a skeletal reason for this blocking feeling? Or had a good chiropractor or osteopath look at/feel/mobilise it? Might be worth a try. 

Do let us know how you go.

[DsalD]

Oh okay I see. thank you for the vid. Does contractions mean I'm trying to flex my my ankle muscles/foot? And no I haven't gotten any x-rays but I am planning on it. I'm praying it isn't some type of skeletal issue as I was hoping I could fix it on my own.

[Kit_L]

"Contractions" means contraction the muscles against the weight (so pressing the ball of the foot onto the support), but the weight needs to be heavy enough that you can't easily lift it—so the bar stays still. In the beginning, use a lighter weight and gentle contractions; as you get stronger, increase the force of both. Do you have access to a gym with this equipment? The other exercises shown on YT use dumbbells, but you have to hold these in place, and the weight will not be nearly enough. The seated calf raise machine is a really useful tool for this purpose—if you don't have a gym membership, try asking if you can use only this machine for a period of time (say a month or two) to see if you can restore this movement.

And the reason for recommending this machine is that you really can let the ankle and soleus (the main muscle that controls the movement) relax completely, and that will allow you to explore the movement you are trying to improve.

[DsalD]

okay thank you again. I do have a gym near me that I'll start going too. Is there any other exercises that can help this ankle block issue? I saw the  partner soleus stretch as well but not sure if that will help this specific issue assuming its not some type of skeletal issue

[Kit_L]

Try what I suggested first, and let's see what happens. 

[Kit_L]

Try the exercise at the gym first, then report back. This might sound paradoxical, but the most important exercise to start the mobilising process is actually loosening the other direction; let me find the right video:

I have set it up to play at the right point—the exercise (foot–toe point) stretches the side of the foot where the blocking is happening. Do this before trying the weights to move the foot in the other direction:

 

 

[DsalD]

 okay I will try this tomorrow before I head to the gym. Thank you for the help I appreciate it