I'm curious about how normal my apparent lack of flexibility there is. Particularly on the dorsiflexion side (where top of foot goes toward shin)

Am trying to become a better runner and improve half-marathon time, and I'm currently sidelined doing PT for achilles problems that should resolve in a month or so. Doing PT I'm realizing that apparently my ankle flexibility is terrible, and I had been thinking I was actually pretty flexible.

At no point in my life have I been able to do the move in the pic below, without my heel lifting off the ground.

For those who would know, is that pretty bad, in terms how flexible the typical "real" runner is?

Image: https://static1.squarespace.com/static/5898c2f53e00be25e12fa532/t/5a765134c830259c53aee11e/1517703560835/ankle-mobility-test?format=500w

Going off of this, does anyone know of a stretch program or warm up that will address ankle and hip flexibility? Mine isn’t very good and I think it’s leading to minor injuries and stalls in my lower body progression.

so not being able to do the move in the op pic without your heel lifting is both poor and common

Thanks! This looks really good. I’ll try these each morning.

You can tell his heel is raised more by the second pic than the first