Pain Posture Performance
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Hip mobility is one of the quiet foundations of longevity—when your hips move well, everything else tends to follow. Walking, bending, training, even just getting up and down stays smoother, easier, and pain-free. Keep your hips strong and mobile, and you’re not just improving performance—you’re investing in how your body feels for years to come.
If you can’t make it to our live classes please see our bio. We have several online CE courses as well as our online PPP Academy. Message us for a special discount.
04/22/2026
What are your go to techniques to help improve ankle Dorsi flexion?
1: Subtalar glide: Restores smooth side-to-side motion in the foot to improve balance and reduce ankle strain.
Subtalar glide: 1–2 sets of 5-second pulses with 10-second holds to restore foot motion and improve pain-free dorsiflexion.
2:Talocrural mobilization: Enhances ankle joint movement to help you squat, walk, and move with less restriction.
Talocrural mobilization: 3–5 second holds for 3–5 rounds to help the ankle glide forward with less pain and restriction.
3: Anterior ankle retinaculum release: Reduces tension at the front of the ankle to relieve stiffness and improve mobility.
Anterior ankle retinaculum release: 2–3 minutes of focused release to reduce front-of-ankle stiffness and allow better dorsiflexion.
4: Straight leg muscle energy technique (gastroc): Activates and lengthens the calf to improve flexibility and reduce tightness.
Straight leg gastroc stretch: Using the PPP protocol — 5-second contract, 5-second relax — to improve calf length and pain-free ankle motion.
5: Bent leg soleus stretch: Targets the deeper calf muscle to support better ankle mobility and stability.
Bent leg soleus stretch: PPP protocol — 5-second contract, 5-second relax — to target deeper calf tightness and enhance dorsiflexion.
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Miami Beach, FL
33139
