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Okay for the self-care on the ankle
release, take your ankle
cross the leg over so that you can reach
easily and you're going to do circles
with that angle. So go ahead and make very small,
slow circles in one direction
and then the other. What you're looking for are places that feel really, really good
or places that kind of hurt or are stuck. So if you find a place that's maybe
stuck. In the circle theory we've got
the circle, and go 180 degree opposite
that spot. So if it doesn't feel good here, bring it over and hold it there
Hold for 10-20 seconds. You don't want to pull so far that you create tension
in the muscles. We're just trying to find a place that should feel comfortable.
Release it and do the circle again
See if that made any change. You can also
check that it didn't grind, doesn't hurt
doesn't pinch and hold it in that
spot as well. Hold it
and maybe if you need to, you can add a little bit of compression
to that joint at the ankle. Hold it for 10 to 20 seconds.
Then release.
Check the motion again. That's how you do
self care ankle release.