Icecold's mobility thread

Thanks a lot, I'll give that a try today.

Hey Icecold, just wondering if you've had the opportunity to have a look at a plan for myself. No rush.

I've done half of it, it turns out I remained busy for longer than I expected! Remind me, what equipment do you have access to?

icecold said:

I've done half of it, it turns out I remained busy for longer than I expected! Remind me, what equipment do you have access to?

Click to expand...

Gah sure not a worry, take your time. ^_^

Equipment wise I have some dumbells and bar (with 50kg weight total) and a rowing machine. However within reason I'm happy to purchase what is needed. (got at least £100 to spend and can spend more if needed).

Thanks again

Definitely seeing some improvements in my squat after a week or so of mobility work Was far easier for me to get down to parallel today. Didnt have to lean forward so far and had a slightly narrower stance.

This ankle mobilisation is amazing!

http://www.mobilitywod.com/2011/09/episode-313365-improving-ankle-range-super-friend-addition.html

*Almost* have some actual range of motion in my right ankle. It's not quite been the same since I sprained it over a year ago.

I've been working on my ankle mob aswell for the past couple of weeks. Not seeing any changes at all in my right, the one i broke, but left is a bit more mobile. It still doesnt feel like stretching when i do things on the right just a sense it isnt going anywhere and then a little more pushing is pain. Maybe its not possible to sort out

Sounds like you need to emphasise the "mobilisation" aspect, as in, do short reps into end range.

Have you tried the one I just posted? For some reason getting the foot elevated really helped, possibly because it reduces the tension of the posterior of the leg.

Strangely, my right ankle has the worst mobility, but my left foot is really tight underneath which is causing it to collapse slightly.

Dont have a band but ive done a few of his other ones. I'll give it a go doing them elevated aswell but honestly it just feels weird on my right

Ah yes, the band will probably help considerably. It's sometimes a case of literally moving the bones out of the way.

Hey icecold, Do you know of something good for the ankle? I rolled it awhile back and while most the pains gone there is still a little bit there and a bit of weakness about it.

Try this one I posted earlier, stuff a sock under your arch to support it: http://www.mobilitywod.com/2011/09/episode-313365-improving-ankle-range-super-friend-addition.html

If you can get someone to help this one is great, but you can also do it yourself with a bit of a struggle: http://www.mobilitywod.com/2011/03/...werlifter-ever-cares-about-your-swelling.html

Posted about this in gymrats, but for completeness and bump purposes I'm putting it here too.

Based on this principle:

If you have a restriction in a particular movement, very tightly loop a band around the affected area during your warmups.

Made a huge difference today when I did this with my high hamstring/adductors when deadlifting...and for once, this doesn't actually hurt (that much).

Did you manage to record that ankle thing?

Affirmative, will put it here asap

More copypasta from gymrats:

I managed to miss my working foot but you'll get the idea.
This needs to be done barefoot.

First, reach out forwards as if you were going to do a pistol squat and bend at the knee. Reach as far as you can but don't touch and rest. Straighten your leg driving through your heal. Then, holding your leg out in front of you, go onto tip-toes.

Second, reach out laterally (while keeping your hips level) and repeat the same sequence.

Thirdly, bring your foot up behind you, aiming for extension in your hip without compromising an upright torso. This means your knee should be slightly behind you. Repeat the sequence above.

Aim to progress by reaching further and squatting lower. Mine isn't great because that's my bad ankle

Hi Icecold,

I suffer with osgood schlatters disease and mild tendonosis in my right knee. This is impacting on me getting back into training. The OSG I had from ages ago and due largely to giving up training because of it, it is no longer sore to the touch etc. ANy idea what I can do to make it better? Dr keeps throwing tramadol at me which isnt ideal.

Also got really tight hamstrings, best stretch for that I can do int he house?

I had OSG (and chondromalacia patellae) in both knees

The absolute best thing you can do is mobilise everything up and downstream of the knee. That means soft tissue work on the tissues around the knee (all quad insertions, hams, calfs, anterior/posterior tibialis). That's a big job on it's own. Then look and your ankle, making sure you have full range. Then your foot; do you have a collapsed arch/dropped navicular bone? Your foot might require some specialist attention, my physio is also an osteopath and he's done some good stuff for my old sprain.

Next up is hips, which is potentially a huge task is you're particularly broken. Hips need to be mobile and stable, so you'll need to work through the relevant stretches/mobilisations in this thread (glutes, hams, quads, anterior hip) AND work on more dynamic unilateral leg exercises and on strengthening your glutes. Strict DB walking lunges (upright torso, almost vertical front shin), overhead walking lunges, cable pull throughs, glute bridges, controlled step ups... Hips need to be level at all times for all of these, and you can't have any movement in your lower back.

That was a bit of an explosion of info, so if you have any questions just ask.

Thanks for such a comprehensive reply dude. That's exactly what I have in my right knee and I am at my last tether now. Dr keeps giving me tramadol which I'd prefer not to take and the 'specialist' said, 'not much we can do, live with it'.

No dropped arch/navicular. Need to build a strateching regime based on what you said now...

How would one check about the dropped arch thing?

My right foot is different to my left....I think....

Otherwise i'll show you my feet soon enough