Ankle and Foot

Calf Stretch

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  • Place your foot against a wall, a stair, or anything stationary.
  • Place your toes as high up as you can against the wall while keeping your heel on the floor and your knee straight.
  • Lift up on your standing leg as you move your pelvis toward the wall to stretch the outside muscle of your calf.


  • Bend your knee toward the wall to target the deeper muscle of your calf

Ankle Band Distraction Mobs

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Hey everyone,

Today’s video will show you how to improve and maintain your ankle mobility by attacking the joint. The previous two videos focused on how you can work on the soft-tissue and muscles around the ankle to increase your range of motion. Here you will see how using a band can help you create distraction in the ankle joint, which can improve the glide and motion in the joint possibly lead to an increase in your dorsiflexion or ankle flexion.

Band Distraction Ankle Mobilization Video

Next week’s video will wrap up Ankle Mobility Month with Paul Vaillancourt demonstrating a great way to loosen up the tough connective tissue around the ankle. Stay tuned.


Ankle Mobility Test and Drill

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Hey everyone,

Hope you all enjoyed the last video about the importance of working on your calf muscles to increase you ankle range of motion. Continuing with the March Ankle Mobility Month our second instalment involves Dr. Sly, along side Paul V., demonstrating a great way to test and improve your ankle mobility.

As always I can be reached at [email protected] and do not forget to checkout for all your strength and conditioning needs.



Mashing Your Calves For Improved Ankle Mobility

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Spring is around the corner and everyone will be getting excited for the warming weather. It is also exciting times here at ACHC as we are kicking off a great affiliation with UF Gyms. Sarah Leighton and Paul Vaillancourt of UF Gyms will be collaborating with Paul and Phil of ACHC to bring you some important videos and information on how to stay healthy and perform better.

Each month will have a specific focus and we will share videos on how to attack mobility and stability issues. Showing you real life examples of how to implement the techniques into your daily routine.

March is going to be ANKLE MOBILITY Month!

Today Phil joined Paul V. at the gym and demonstrated the importance keeping your calf muscles loose. Check out this video on how mashing your calves can help increase your ankle mobility and improve your performance.

I hope you enjoyed this video and are as excited as we about bringing you some great information each and every week. Stay tuned for the next great video.

As always I can be reached at [email protected] and to contact Paul V. or Sarah head over to their website,Ā




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