Advice for ankle flexibility

[garen]

Generally accepted technique says that your shins should be right above your ankles at the catch to get the most length without injury. The problem is-- I have trouble getting to that point, even at higher rates, and in attempting to do so I rush the slide, causing check. Anyone have any stretches that would help? I've tried calve stretches, but they don't feel TOO tight. It feels more like my tibial (?) tendon is tight.

[TabbRows]

Do some shin stretches too. Stand on the edge of a step on the balls of your feet. Raise up on your toes, hold for slow count of 10; slowly drop heels below step edge hold for count of 10. repeat 5-10 times.

Also ankle rolls. Lie on your back, bring one knee to chest, keep other leg strainght on floor. Point toes as far forward as you can making a straight line from kee to end of big toe. Roll slowly to right then straight up bringing foot back as far as comfortable but feeling stretch in achilles tendon. Continue to roll to the left the point foot again. Don't pause during roll just go slow. Do 4-6 rolls to the right and reverse. Switch legs and repeat. You can also do this at your desk by holding one leg slightly off the floor.

You may wish to do these after exercise or at least a warm up.

[snowleopard]

The opposite problem is more common, i.e., overcompressing at the catch. Is your footplate height correct? As a first pass your ankle bone should be level with the top of the rail.

[garen]

Thanks Tabb, I've been trying those out. It's a little early to tell if they're helping, but they seem to stretch SOMETHING when I do them.

I'm pretty sure my footplate height is correct. People usually over-compress due to tight hamstrings, making it harder for them to have a smooth, controlled recovery, especially in the last 3/4 of the slide. I'm generally pretty flexible and haven't found that problem since my novice days. The reason my ankles are so tight is because I've rolled both of them pretty badly, numerous times.