Why Ankle Mobility Matters in CrossFit
CrossFit is a high-intensity, full-body workout that requires a combination of strength, power, and agility. In order to perform at your best, it's important to have proper mobility in all of your joints, including your ankles. Ankle mobility exercises can help you improve your overall performance and reduce your risk of injury, and are an essential part of any high-performance and serious warm-up routine.
What is Ankle Mobility?
Ankle mobility refers to the ability of your ankle joint to move through its full range of motion. This includes both dorsiflexion (the ability to bring your toes toward your shin) and plantar flexion (the ability to point your toes away from your shin).
So Why is Ankle Mobility Important for CrossFit specifically?
Ankle mobility is important for CrossFit because it allows you to perform a variety of movements more efficiently and effectively.
For example, proper ankle mobility is crucial for:
Squatting
Cleans
Jumping
Running
Lunging
Plyometric movements e.g box jumps
Any movement where an athlete applies any force through their feet (hint: most movements of this big lifts in Crossfit!)
Pretty important then!
Common Ankle Mobility Restrictions
Many people have restrictions in their ankle mobility due to a variety of factors, such as:
Tight calf muscles or joint structures like ligaments - can be improved!
Previous ankle injuries - Proper post-injury management with emphasis on restoring full range of motion is crucial.
Wearing high heels - whoever invented high heels was not a Physiotherapist!
Sedentary lifestyle - Most CF athletes are certainly not guilty of this, but ankle mobility is of particular focus when someone is first starting out!
Age - ankle mobility will reduce with age unless you work to maintain it!
So, How to Improve Ankle Mobility Then?
Ankle Mobility Exercises
There are several ankle mobility exercises that can help you improve your ankle mobility. Some of the most effective exercises include:
Ankle Dorsiflexion with a Band
Calf Raises dropping off a step
Ankle Circles
Toe Raises
Ankle Pumps
All of these options can work, but there is a reason that elite sport and rehab facilities are using A-FLEX - the number 1 device for rapidly improving ankle range of motion. A-FLEX is:
Clinically proven to be superior to ankle mobility drills in an RCT performed by GB Basketball Physiotherapist Dr Peter Thain in collaboration with Birmingham City University.
There is no more efficient way of improving ankle dorsiflexion - superior results can be seen in 30 seconds
Prevents common issues when mobilising ankles such as arch collapse or improper angle of joint glide.
Lightweight an fits in a small bag. A-FLEX can be taken to warm up anywhere - boxside, pre-competition or at home for extra work.
Robust - A-FLEX is designed to stand up to heavy usage in elite sports environments so once you've got one, it'll last and last!
How best to start Incorporating Ankle Mobility into Your CrossFit Routine
Incorporating ankle mobility exercises into your CrossFit routine is crucial to improve your performance and reduce your risk of injury.
Some ways to do this include:
Make time for ankle mobility warm-ups
Include ankle mobility exercises in your cool-down
Practice ankle mobility drills during your rest days
Make ankle mobility a priority in your stretching routine
Remember, consistency is key - Just like with any other aspect of fitness, consistency is key when it comes to improving your ankle mobility. It's important to make ankle mobility exercises a regular part of your routine in order to see improvements over time. Even just a few minutes of ankle mobility work each day can make a big difference in the long run. That's why making it as easy for yourself as possible with a system like A-FLEX works so well.
Here Are The Common Objections and Arguments (and excuses!) We Often See Against Ankle Mobility
"I don't have time for ankle mobility exercises"
Many people argue that they don't have time for ankle mobility exercises because they're already crunched for time with their other workouts and responsibilities. However, it's important to remember that even just a few minutes of ankle mobility work each day can make a big difference in the long run. It's so important for injury prevention too that i'd argue it's more important than the workout itself. 30 seconds each ankle with an A-FLEX device and you're good to go. Incorporating ankle mobility exercises into your warm-up or cool-down, or even doing them during your rest days, can help you make the most of your time.
"I don't think ankle mobility is that important"
Some people may argue that they don't think ankle mobility is that important in the grand scheme of things. However, proper ankle mobility is crucial for performing a variety of movements more efficiently and effectively, which can ultimately improve your overall performance and reduce your risk of injury. In fact, in much of the latest evidence, loss of Ankle Mobility is the most reliable predictor for injury in sport. It's the first thing that is done to start any training session or competition day in elite sport!
"I don't know how to properly do ankle mobility exercises"
Some people may feel unsure about how to properly do ankle mobility exercises. However, there are plenty of resources available, such as online tutorials and videos, that can help you learn how to properly perform ankle mobility exercises. A-FLEX also negates this objection too because it is so simple and easy to set up and use without supervision! Additionally, consulting a physical therapist or trainer can also be helpful in learning the proper technique. </p>
So, In Conclusion, Ankle mobility is pretty crucial for CrossFitters!
It allows them to perform a variety of movements more efficiently and effectively, which can ultimately improve their overall performance and reduce their risk of injury. Incorporating ankle mobility exercises into their routine, such as ankle dorsiflexion with a band, calf raises, ankle circles, toe raises and ankle pumps, can help them improve their ankle mobility. Or if you're after simply the most effective and efficient way to improve ankle dorsiflexion, A-FLEX is the last piece of ankle mobility you'll ever need - ultimately that's why it's already being used in Olympic sport, as well as in Professional sport like Rugby and Football.
Whatever you do, it's important to make ankle mobility a priority in any Crossfit warm up routine, practice ankle mobility drills during their rest days, make time for ankle mobility warm-ups and include ankle mobility exercises in their cool-down.
References:
1. "Ankle Mobility: Why It's Important and How to Improve It" - https://www.healthline.com/health/fitness-exercise/ankle-mobility<
2. "The Importance of Ankle Mobility in CrossFit" - https://www.boxrox.com/the-importance-of-ankle-mobility-in-crossfit/
3. "Ankle Mobility: How to Improve Yours for CrossFit" - https://www.boxlifemagazine.com/ankle-mobility-how-to-improve-yours-for-crossfit/
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