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•Can I fix my limited Ankle Dorsiflexion?
It depends. If there is a structural/osseous anomaly involved with the talocrural joint, probably not. But with tight posterior leg soft-tissue or a joint restriction, probably.
Runners with decreased ankle DF increase their susceptibility to injury because if there is lack of motion here, compensation in motion occurs in that kinetic chain. For example, increased incidence of local injuries like plantar fasciosis, medial tibial stress syndrome and ankle sprains are due to increased ROM in the sub-talar joint, hyperpronation.
More proximally at the knee we see increased valgus collapse at the knee which can leave you susceptible to non-contact ACL injuries and patella-tracking injuries (PFPS). Even as far up as the hip: lack of ankle dorsiflexion doesn't allow full hip extension and a full stride during gait.
Anyone having difficulty with their IT-Band? Been attacking the GMed without progress? Look to the ankle.
Foam rolling and stretching can help but try some self-ankle mobilization as part of your dynamic warm-up. Going barefoot would allow proprioceptive feedback and maybe a little more motion.
Half-kneeling position and heel within 6" of knee, transfer your weight to the front foot, keeping that heel planted. Feel the stretch and return.
Adding a chop with Indian Clubs is great to incorporate a full body warm-up including self-cues out of knee valgus, avoiding the clubs. Step out further, 12" and feel a good posterior hip capsule stretch.💥
-ankle mobility✔️
-posterior hip mobility✔️
With Indian Club chops:
-Core stability✔️
-Posterior chain activation✔️
-Ankle mobility✔️
Let's decrease injuries and increase our miles :)•
#🇺🇸 #injury #injuryprevention #prehabilitation #prehab #sportsmedicine #sportsandspine #movement #movementmedicine #california #instagood #instadaily #nike #indianclubs #mobility #ankle #mobilization #suunto #endurance #run #runner #proprioception #justdoit #cali #veteran #physiotherapy #physio

•Can I fix my limited Ankle Dorsiflexion? It depends. If there is a structural/osseous anomaly involved with the talocrural joint, probably not. But with tight posterior leg soft-tissue or a joint restriction, probably. Runners with decreased ankle DF increase their susceptibility to injury because if there is lack of motion here, compensation in motion occurs in that kinetic chain. For example, increased incidence of local injuries like plantar fasciosis, medial tibial stress syndrome and ankle sprains are due to increased ROM in the sub-talar joint, hyperpronation. More proximally at the knee we see increased valgus collapse at the knee which can leave you susceptible to non-contact ACL injuries and patella-tracking injuries (PFPS). Even as far up as the hip: lack of ankle dorsiflexion doesn't allow full hip extension and a full stride during gait. Anyone having difficulty with their IT-Band? Been attacking the GMed without progress? Look to the ankle. Foam rolling and stretching can help but try some self-ankle mobilization as part of your dynamic warm-up. Going barefoot would allow proprioceptive feedback and maybe a little more motion. Half-kneeling position and heel within 6" of knee, transfer your weight to the front foot, keeping that heel planted. Feel the stretch and return. Adding a chop with Indian Clubs is great to incorporate a full body warm-up including self-cues out of knee valgus, avoiding the clubs. Step out further, 12" and feel a good posterior hip capsule stretch.💥 -ankle mobility✔️ -posterior hip mobility✔️ With Indian Club chops: -Core stability✔️ -Posterior chain activation✔️ -Ankle mobility✔️ Let's decrease injuries and increase our miles :)• #🇺🇸 #injury  #injuryprevention  #prehabilitation  #prehab  #sportsmedicine  #sportsandspine  #movement  #movementmedicine  #california  #instagood  #instadaily  #nike  #indianclubs  #mobility  #ankle  #mobilization  #suunto  #endurance  #run  #runner  #proprioception  #justdoit  #cali  #veteran  #physiotherapy  #physio 

1 Comments:

  1. kettlebellgram

    First class! Thanks for an awesome content 😊

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