THE ESSENTIALS
GEAR GUIDE
MOUNTAIN PROOF ANKLES
Whether you’re into climbing, hiking, mountaineering or just
good old fashion walking, this guide is going to help you prevent
ankle injuries, recover from past injuries and generally mountain
proof your feet and ankles so you can go stronger for longer.
Ankle and feet are so important for our sport because we spend
all of our time on our feet! Going into the mountains with weak,
stiff ankles is like riding a bike that has flat tyres – it’s unstable,
slow going and often dangerous.
So pump up your tyres and unlock the full power of your legs with
these tools below!
DISCLAIMER
The following movements are to be utilised solely as injury
prevention. Applying these movements to existing injuries may
cause increased swelling, inflammation and a myriad of other
undesirable effects. Always consult a relevant practitioner before
beginning any exercise program and at the onset of any injury.
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 2
HOW TO USE THIS PROGRAM
Instructions:
This program is designed as an ongoing lifestyle program to build
and maintain ankles that are strong, mobile and durable in
challenging environments like the mountains. Follow the
strength and mobility guidelines and retest regularly to monitor
your progress.
How Often?
I suggest starting out with 4-6 days a week for the mobility
routine and 2-3 days a week for the strength routine. Once you
have made satisfactory progress, use these as weekly
maintenance.
Progressions:
Choose your progressions wisely, some of the progression in
these videos are quite advanced and could injure you if you
aren’t ready. So I suggest sticking to all the Part 1 basic
progressions for the first 3 weeks to gain a good strength base
first. This will better protect you from any potential harm the ad-
vanced progressions might do if you’re not ready.
Testing:
How do you know if you’re improving if you don’t know where
you started? Always test before you start a program and test
along the way to keep you motivated to continue!
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 3
ANKLE MOBILITY TEST
Instructional Video
1. Find a wall
2. Place your hand against the wall (hand flat on ground, little
finger is closest to the wall)
3. Place your big toe next to your thumb
4. Your foot is then a hand distance away from the wall.
5. Bend the knee towards the wall
6. Heel on the ground & knee touches wall = test passed!
If you want to test deeper mobility, move your foot further
away from the wall, bend you knee towards the wall and when
your heel rises off the ground that’s a failure.
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 4
MOBILITY ROUTINE - 4-6 days a week
Watch the Mountain Proof Ankle Mobility Routine video here.
PART 1: COMPLETE 1 SET
2 mins Dorsiflexion
2 mins Plantarflexion
2-3 Calf Smash
mins with Broom
30 secs
3 Way Calf
each
Stretch
position
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 5
MOBILITY ROUTINE - 4-6 days a week
PART 2: COMPLETE 2-3 SETS
20 - 50 Dorsiflexion
Reps Bounce
15 Reps
+
Ankle Rolls
10 sec
hold
AFTER 3 WEEKS OF PRACTISE = CHALLENGE!
30 Supine Ankle
seconds Hold
Don’t forget to
Breathe, Relax &
Listen to your body
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 6
STRENGTH ROUTINE - 2-3 days a week
Watch the Mountain Proof Strength Routine video here.
PART 1: COMPLETE 1-2 SETS
10 reps
+
3 Way Calf Raise
5 sec hold
(Flat Surface)
each
position
10 - 30
reps
Toe Raise
+
(Seated)
10 sec
hold
20 - 50
Single Leg Hops
reps
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 7
STRENGTH ROUTINE - 2-3 days a week
PART 2: COMPLETE 1-3 SETS
3 -5 Toes Squat to
Attempts Seiza
3-5 Single Leg
Attempts Balance
per side (eyes closed)
5 - 8 reps
+
Praying Mantis
10 sec
hold
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 8
STRENGTH ROUTINE - 2-3 days a week
AFTER 3 WEEKS OF PRACTISE - CHALLENGE!
3 Way Calf
99 reps
Raises
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 9
SUMMARY
MOBILITY ROUTINE: 4-6 DAYS A WEEK
1 SET
A1: Dorsiflexion - 2 minutes
A2: Plantarflexion - 2 minutes
A3: Calf Smash with broom - 2 -3 minutes
A4: 3 Way Calf Stretch - 30 seconds each position
2-3 SETS
B1: Dorsiflexion Bounce - 20-50 reps
B2: Ankle Rolls - 15 reps + 10 second hold
After 3 weeks - Challenge
Supine Ankle Hold - 30 seconds
STRENGTH ROUTINE: 2- 3 DAYS A WEEK
1- 2 SETS
A1: 3 Way Calf Raise (Flat Surface) - 10 reps + 5 second hold
each position
A2: Toe Raise (seated) - 10-30 reps +10 second hold
A3: Single Leg Hops - 20-50 reps
1-3 SETS
B1: Toe Squat to Seiza - 3-5 attempts
B2: Single Leg Balance (eyes closed) 3-5 attempts per side
B3: Praying Mantis: 5-8 reps + 10 second hold
After 3 weeks - Challenge
3 Way Calf Raise - 99 reps
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 10
TISSUE WORK METHODS
CONTRACT & RELEASE
1. Find the location in your body that feels tight or knotted in
some way. Sometimes the spot will be uncomfortable to place
pressure, we can called this a trigger point.
2. Place the foam roller, ball or whatever you’re using onto the
trigger point you wish to treat.
3. Contract the muscle to your full capability, squeeze it as
hard as you can for a second or two, then relax and let the
muscle absorb the implement.
4. You can move the implement around slightly but just a few
millimetres to each side. Breathe deeply as you do this.
PRESSURE WAVE
Find the tight spots and contract the muscle as above,
breathe deeply and sink the ball/roller/broomstick deeply
into the tissue. Roll very slowly around the area, up and down,
or side to side in a wave like motion, being sure to keep the
pressure on especially as you move over the trigger point.
SMASH & FLOSS
Apply pressure to any trigger point, breathe deeply. Move
the related joint through the range of motion that you can
handle. For example, if you’re applying the trigger point to
your calf, bring your toe to towards your shin slowly, then
move in the opposite direction, eventually pointing your toe
away from you. Moving the muscle through its full range of
motion like this helps to break up those tight tissues that are
restricting your movement.
© BASE CAMP TRAINING | MOUNTAIN PROOF ANKLE MOBILITY | PAGE 11
STRONGER FOR LONGER
/chase_mountains
/chasemountains
www.basecampfit.com
