5-Day Mobility Challenge – Day 3: Ankle Mobility Reset

You’re halfway through the challenge, great job! Today we’re shifting focus to your ankles, a commonly restricted area that plays a key role in overall mobility.

Why It Matters

Limited ankle mobility can affect squats, lunges, walking, balance, and even lead to compensations at the knees or hips. Whether you’re an athlete or someone who stands or walks often, improving ankle movement is essential.

🦶 Day 3 Mobility Routine: Ankle Reset (10 Minutes)

1. Calf Massaging/Rolling – 1 x 2min per side

Sitting, use a rolling pin/water bottle/foam roller/tennis ball to massage the calf muscles. Hunt around for tender points and hold on the spot for 20-30seconds. 

2. Ankle Mobilizations – 2 x 20 reps each direction

Affix a belt or band around an immovable object. Standing place a belt or band around  the lower front shin. Move far enough away from the object so there is tension on the belt/band. Then, bring your knee over your toes. Hold 5 seconds. 

3. Calf Stretch (Straight & Bent Knee) – 30 sec each per leg

Standing at a wall or counter, step back with one leg. Keep your back heel down with your knee straight and lean towards the wall. Hold for 30 seconds, then bend the back knee and hold for 30 seconds. 

Tomorrow, we’re heading to your shoulders for some much-needed release and reactivation.