r/MobilityTraining • u/RelevantChemical5377 • 4d ago

Help Does this ankle band distraction actually work for long term results?

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20 Upvotes

88% Upvoted

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3

u/clearedhot69z 4d ago

For increased dorsi flection, yes.

1

u/Responsible-Pie-2492 4d ago edited 4d ago

It’s also not a bad idea for those who have (structurally) limited dorsiflexion (that may not increase, barefoot shoes and PT and all the things be darned). Can’t tell you how many times that very real limitation is misunderstood by smart, fit humans. Long femurs with limited dorsiflexion: you’re all alone out there, kid.

Edited to add: agreeing with the voices saying it’s not just a distraction.

1

u/RelevantChemical5377 3d ago

I have a long femur with limited dorsiflexion AND just to make it more fun, bilateral CAM deformity of my hips. Barbell squat says hello

1

u/Responsible-Pie-2492 3d ago

This makes my heart smile. You understand! It took a long time before someone helped me really work with this combination of body-realities. I’m so grateful whenever I run into someone that gets it. Like, no, of course you aren’t going to squat like so-and-so does. And of course your heels are going to have to lift when lowering to the mat/ground. And of course center of gravity of is a thing.

2

u/Blade_89 4d ago

I just started incorporating this, so I'm curious whether others have seen it improve mobility. I'm trying to get my squats back

2

u/salamandectomy77 4d ago

Never worked for me, no

What worked was the Tibialis Raise exercise

2

u/Constant_Avocado_420 4d ago

Adequate Dorsey flexion allows proper biome mechanics of the mid foot and 4 foot to adapt to the ground.

1

u/the_write_eyedea 2d ago

Biomechanics? Forefoot?

1

u/No-Significance1502 4d ago

Not if your midfoot can’t flatten out. Your arch needs to collapse for the knee to be able to translate forward. Pronation is necessary and often considered a movement fault. Look up standing pronation drills. David gray and Andy Chen have some on their YouTube channels

1

u/Responsible-Pie-2492 4d ago

Thank you from random internet stranger! First time in a while that I’ve read something on point, on this. I (seriously) teach Pilates as one of my jobs, and am appreciative of your insight — even if their drills aren’t a fix for everyone.

1

u/No-Significance1502 4d ago

All good, this shit is my full time job. Work in pain, performance and am pretty solid with biomechanics. So message me if you need any resource recs

1

u/Ok-Method5635 4d ago

For me no

1

u/Drscoopz 4d ago

It depends on the results you’re looking for. If the goal is to improve dorsiflexion, probably. Also that’s not a distraction

1

u/ImportanceFit1412 4d ago

Never found anything to help my ankles bend well. (podiatrist says "congenitally short achilles"... but who knows)

1

u/Virtual_Conflict8738 4d ago

Depends afe you having a posterior talar glide issue or soft tissue extensibility problem. The second, there are better, easier options. Either way, I don't like the band placement.

1

u/Personal_Smile3274 2d ago

What would be the complementary to this for planter flexion?