A continuation of our Self Soft Tissue Release series
In last week’s blog, we shared why Self Soft Tissue Release (STR) is a key part of nearly every client’s program — to help reduce pain, improve range of motion, and ultimately build better movement patterns. More range means better form and fewer compensations, whether you’re lifting, running, or simply living life pain-free.
To make sure your time spent foam rolling and mobilizing isn’t wasted (as some critics claim), we use a simple, effective 3-step approach:
1. Release – Free up restrictions with STR
2. Mobilize – Use dynamic movement to increase usable range
3. Integrate – Reinforce the new range with strength or movement drills
Each week in this series, we’ll focus on one key joint. You’ll learn how to assess your own mobility, recognize common issues tied to that joint, and take actionable steps to fix it — all on your own time.
Spoiler alert: Sometimes the spot that hurts isn’t the real issue. Dysfunction in one joint often shows up as pain in the joint above or below.
This Week’s Focus: The Ankle
Stiff ankles are often linked to Achilles tendinitis and plantar fasciitis, which makes sense. But poor ankle mobility can also contribute to knee pain and even lower back pain, due to compensation during walking, squatting, or running.
Do You Have Limited Ankle Range of Motion?
Try this simple test:
1. Place a yoga block (or tape line) up against a wall.
2. Stand barefoot, toes against the block, and keep your heel flat on the ground.
3. Keeping your hips square, drive your knee straight toward the wall.
Can your knee touch the wall without your heel lifting?
If not, it’s time to work on that ankle mobility.
3-Step Fix: Restore Your Ankle Mobility
Follow along with our video (linked below) and give yourself 5 minutes:
1) Release (~3 mins)
-Use 3D pressure with a foam roller on your calves.
-Use a golf ball or lacrosse ball to release the bottoms of your feet (arches and heel).
2) Mobilize (10–15 reps)
-Repeat the wall test as a dynamic drill. Explore different angles and pause for a few seconds at end range.
-If you feel knee pain, try a kneeling version, driving your front knee over your toes.
3) Integrate (1–2 sets)
-Perform 8–15 deep squats, elevating your heels as needed to achieve full depth with good form. Try narrow stance (feet side-by-side) for added challenge.
-Follow that with toe-elevated toe touches to stretch the posterior chain. The higher the elevation, the more you’ll feel the stretch. Keep legs straight, but not locked.
Long-Term Gains Require Long-Term Consistency
Chances are, your ankles aren’t the only joint that needs attention — and that’s exactly what this series will help uncover.
But here’s the deal: fixing faulty patterns isn’t a “one and done.” It takes time and consistency.
If you thrive with structure and accountability, our coaches can guide you through the process and build these drills directly into your training — without it feeling like just another task.
If you’re more self-directed, these “movement snacks” can be done in just 5–8 minutes a day — at the gym, during a work break, or even while watching Netflix.
Try focusing on one joint per day and rotate through the ones that need the most attention.
Want a Personalized Plan?
While this series empowers you to take control of your own mobility and health, there’s no substitute for a trained eye. Our team can assess your movement, spot hidden issues, and create a plan tailored to your needs.
If you’re not currently training with us but want to get started, book your assessment by contacting us at:
📧 info@pitraining.ca | 📞 604-291-9941
Need Extra Help With Stubborn Tissue?
If some areas still feel tight or knotted — even with proper technique — consider booking a 60-minute Soft Tissue Release session with one of our STR-certified practitioners. They’ll apply advanced 3D pressure to help break up adhesions and dramatically improve your range of motion.