Ankle Movement – Roll and Move

Online Movement Innovation
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Ankle Movement is a foundational aspect of human movement and plays a vital role in overall tissue health. Here’s a detailed look at its significance:

  1. Mobility and Stability: The ankle joint is a complex structure that allows both flexibility and support. Proper ankle movement ensures that we can walk, run, jump, and perform various daily activities with ease. It acts as a hinge, enabling the foot to move up and down, and contributes to stability by helping us maintain balance.

  2. Circulation of Blood and Lymphatic Pumping: Ankle movement aids in the circulation of blood and lymphatic fluid. As the ankle moves, it helps pump these fluids throughout the body, contributing to overall cardiovascular health and immune system function.

  3. Biofeedback to the Brain: The ankle provides essential information to the brain about our body’s position and movement. This biofeedback helps the brain coordinate with other parts of the body, ensuring smooth and efficient movement.

  4. Inflammation and Health Issues: Restricted ankle movement can lead to inflammation, which may cause ongoing health problems such as joint pain, tissue degeneration, pooling at joints, and even gut issues. Proper ankle mobility helps prevent these complications by maintaining healthy joint function and tissue integrity.

  5. Enhancement of Athletic Performance: For athletes and those engaged in physical activities, ankle movement is crucial for performance. It allows for agility, power, and precision in various sports and exercises.

  6. Prevention of Injuries: Adequate ankle movement helps in preventing injuries by allowing the joint to move freely and absorb shock. It reduces the strain on other parts of the body, such as the knees and hips, thereby minimizing the risk of related injuries.

  7. Integration with Feel SOMA Techniques: In the context of Feel SOMA’s approach to movement and well-being, ankle movement can be seen as a part of a holistic system. Techniques that focus on the ankle can be integrated into a broader program to enhance overall movement patterns, fluid flow, and neural response.

In conclusion, ankle movement is not just a minor aspect of human motion; it’s a critical component that affects various facets of health and well-being. From basic daily functions to athletic performance and prevention of chronic health issues, the role of the ankle is multifaceted and integral to our overall movement and quality of life. It aligns with Feel SOMA’s philosophy of understanding the body as an interconnected system, where each part plays a vital role in the whole.

Program Duration – 30-35 mins

When – Easy and effective way to prepare tissues in any environment; before, during, or after sessions.

Program Flow – follow the Preparation section, do both sides of the body, then repeat on the side that feels more restricted.

Terminology – We use innovative techniques that may differ in name and location. Follow the videos and coaching tips for success. 

SOE – Roller technique targeting the boney sections. 30 secs max in this region

SME – Roller technique targeting the muscular sections. 60-90 secs in this region

Wall vs Floor – You have two choices using the rollers, prefer to stand use the WALL. Comfortable laying use the FLOOR. 

SFM – Fascial Mobilisers are our way of moving the tissues, we don’t stretch. 45-60 secs each

  • Remember to breathe when performing the program, this will ensure tissue adaptation.
  • Keep the movements at low speed and low force, nothing should be forced.
  • Listen to and follow the videos, until you feel confident to perform by yourself.

Strength – Integrated challenges using bands or dumbbells with a load that suits you.                 Perform 2 sets x 45 secs, per exercise.

Suggestion – Complete the entire program 4 – 5 times THEN you may choose to use your favourite components of the program.

Progress Meter – upon completion of viewing a video, wait a few seconds for the next video to automatically appear. This will then update your progress meter after each viewing. Manually clicking on the next video will disrupt the progress meter.

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