Move Better Monday: Ankle Dorsiflexion PAILs/RAILs

As promised, today we're going to use Move Better Monday to break down Progressive Angular Isometric Loading (PAILs) and Regressive Angular Isometric Loading (RAILs).

Out of every modality of mobility training I've incorporated in my training, nothing has been as effective as PAILs and RAILs sequencing. My hip and ankle mobility has improved tenfold (no exaggeration) since training end-range isometrics through these contractions. 

I'm using this installment to break down ankle dorsiflexion, which is quickly becoming a deficiency in the majority of our population due to sedentary lifestyles. Ankle dorsiflexion is an important component to squatting, sprinting, and virtually all athletic endeavors., yet it's also one of the most overlooked joints when assessments are performed.

Limited ankles can wreak absolute hell on the rest of the kinetic chain. PAILs and RAILs are a great way to combat these limitations, just make sure you hold the passive stretch after the completion of your 10-second RAILs contraction.

Next week, I'll touch on some hip flexion PAILs/RAILs that will really help improve your squat as you continue to improve ankle dorsiflexion. If you have any suggestions as to what you would like to see on Move Better Monday, feel free to drop an email below. I'd be more than happy to help you attack your mobility deficiencies to improve your training and overall quality of life.

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