Curious about the "pressure" in front of ankle during calf stretch

[Zach_A]

So, like many people here, I'm working on my ankle flexibility. My main goal is to be able to comfortably sit in a deep squat and my ankle flexibility is my biggest limiting factor right now.

Kit, I've seen you mention, either S&F or here on the forums, that during calf stretching you may feel some pressure in the front part of the ankle. For me, the pain from this pressure is what prevents me from going deeper into a calf stretch, as opposed to the stretch sensation in the calf itself.

The last month I've been incorporating different things to try to loosen up this area such as foam rolling/lacrosse balling the area as well as your instep stretch. Neither of these seem to help much, if at all.

So, I'm curious, anatomically, what is located in that front ankle area where I'm feeling the pressure? It for sure doesn't feel like a muscle. And is there anything I can do to relieve this pressure?

Thanks!

[Kit_L]

Yes, I included an illustration from google images too; search here on ankle.

Zach wrote:

For me, the pain from this pressure is what prevents me from going deeper into a calf stretch, as opposed to the stretch sensation in the calf itself.

That is what it feels like, but the stretch is being experienced anyway (it's just all you can feel is the front of the ankle; the body can only attend to one strong sensation at a time). The lever point is the joint between the tibia and the talus (or, if lower, the navicular).

See HERE.

Try the SLDP (single leg dog pose); see the first entry HERE.

This one is probably better for you, as the fascial sensations will be brought on before that compression is experienced.

[Zach_A]

Thanks Kit.

I just find it very interesting that in this case, it isn't the stretched muscle that limits my ROM but joint pressure. The body works in weird ways!

I've found that ankle/calf mega post before, and it really is a great series.

I've incorporated many of these stretches into my routine.

Will report back when I have something to report!

[Richard Hamilton]

You could play with distracting the ankle beforehand with a heavy resistance band which may make it more comfortable and create a bit more space in the joint for you. You'll find this on Mobility WOD somewhere or in Becoming A Supple Leopard if you own it.

Fix a band to something low to the ground, face away from the band and put your foot in the loop so it sits at the bottom of your shin. You can play around with some of the ankle stretches in this position as well but I prefer to use it as part of a warmup if I feel particularly tight. Just play around and see what works for you...

[Kit_L]

Richard, that joint distraction technique can really work; I like Kelly's work, so please feel free to link it here.

[Richard Hamilton]

Here you go. The technique he shows first is the one I was thinking of but the Mulligan method may work better for you... try both!

[Kit_L]

Lovely; thanks. The first one works better for me, though the second one looks fabulous for any facial problem in the Achilles' tendon—so probably perfect for runners.