Hi, so I’ve had a lot of trouble with my squat due to limited ankle range of motion, but it has drastically improved since I started stretching. Only problem is my ankle hurts after I stretch especially a couple hours after. I do the knee to wall stretch and also I place one foot on a box and push my knee forward while keeping my foot fully down.
My ankle hurts most on the side where that bony part that sticks out is and on the front where the foot creases if you were to pull it up. (Honestly I’m bad at explaining this so I just highlighted red on a photo where I have pain)
Any ideas on what to do? I mean i obviously can’t stop stretching or I can’t squat without knee pain but this ankle pain also sucks.
It sounds like when you are stretching your calf and the back of your ankle You are mashing your foot bones and your shin bones together and beating up all the tissue in there.
When you do your stretch, are you making sure your knee stays in line with your 2nd toe as it goes forward? If your knee is way outside your foot you could be in a bad position, grinding your bones.
Sometimes people rig up a band like this help keep the motion smooth and pain free.
Do you ever do any work for your claves or for the muscles on the front of your shin? Some easy tibialus raises against the wall can strengthen the front of your ankles and teach you to flex your ankles with your muscles, instead of just jamming them into a stretch. Like actively building your Range of Motion vs passively moving your foot by pushing your knee.
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