Improve ankle mobility: elastic band joint traction movement

Limited ankle mobility is one of the main reasons why you can't squat in squats! In the previous article on improving ankle mobility, we introduced a series of methods. Today, we look at the joint traction movement of the elastic band

　　In order to reduce the "squeezing" or "blocking" feeling on the ankle front, you need to use elastic band articulation. This type of joint restriction cannot be solved through routine stretching or drum relaxation.

　　Introduction to joint traction (JOINT DISTRACTION)

　　Also known as Band Distraction and Joint Flossing and Flossing. Many stretching techniques focus on soft tissues, while joint traction technology helps increase the range of movement of athletes in specific motion modes. This technique improves the sliding or rotational ability of the joint, thereby enhancing the mechanical movement of the joint. In order to help separate the joint surface and improve the sliding or rotational ability, joint traction is a kind of force (vector) applied to the joint structure (Joint). Technique on Complex.

　　　The elastic band joint traction movement helps glide between bones.

　　When we squat and the tibia moves forward to dorsiflexion, the talus of the soles of the foot will move backward. To improve the mobility of the ankle joint, the elastic band helps pull the talus backward.

　　Common error: When the elastic band is placed on the ankle, the athlete usually puts the elastic band to a position too high, which is actually pulling the tibia backward, which is exactly what we want. On the contrary. In order to correct the feeling of squeezing or blocking in the ankle, you need to place the elastic band in the position of the talus, just below the malleolus on your lateral ankle bone.

　　After the elastic band is covered, push the knee forward as shown in the demonstration, stay for 5 seconds. The traction of the elastic band should eliminate the feeling of squeezing. Perform 10 to 20 times a day until the problem is solved.

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