Your Poor Ankle Dorsiflexion Mobility is WRECKING Your Knees
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Have you tried to solve knee pain, but nothing is working yet? You may be struggling because you aren't improving your ankle dorsiflexion.
Ankle dorsiflexion and mobility (or lack thereof) is one of the common causes of knee pain, yet it is also one of the most overlooked. You'll learn what ankle dorsiflexion is and why it's important to the good health of your knee and lower limb movement patterns. You'll also learn the most common causes of limited ankle dorsiflexion mobility.
Next, you'll discover a quick and easy test you can do at home to check if you have limited ankle mobility.
Then, we'll go into four exercises to increase the range of motion as well as strengthen the muscles around the ankle so you keep the range of motion gains for the long haul.
Exercise 1 builds up the intrinsic foot muscles. It's a good one to master since we use it all the time for ankle, knee, and hip pain exercises.
Exercise 2 mobilizes your ankle. You'll need a strength band anchored to something low and a sturdy surface to step onto.
Exercise 3 requires a wall to lean against. Remember to focus on your posture. And, if you remember, use any opportunity during your daily life to keep focusing on your posture. It'll pay off.
Exercise 4 has a couple of cues to keep in mind. First, alternate sides. Slide forward with the trailing leg. Then, pull yourself forward on the upward movement. This trains proper activation patterns for climbing stairs. If you are comfortable with this exercise, feel free to add weight by holding dumbbells.
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[RESOURCES AND LINKS MENTIONED]
STUDY: Ankle Dorsiflexion Affects Hip and Knee Biomechanics During Landing - pubmed.ncbi.nlm.nih.gov/34096...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
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Okay, I've been a Coach E disciple for over 3 years now, but the PM Clamshell is kind of blowing my mind. I feel like I've just adjusted my legs into alignment like a chiropractor would a spine. I was definitely doing short and skinny foot incorrectly, therefore doing ankle dorsiflexion incorrectly and so one up the chain. But this exercise seems to have forced proper alignment and activation, not allowing valgus knee that I clearly have been doing. I can't believe how much I'm feeling the proper active arch now. Game changer. Thank you, Coach E!
Great stuff, Zaire!
Thanks again for your continued support and we are so happy that you are still learning and moving well :)
- Coach Joshua, Team PM
Great stuff Eric. Really enjoying your channel. As an RMT in BC this content is primo- and also as a very active runner/hiker etc with a lot of injuries in the LE this is personally valuable to my self care. Your thought process behind your approach is so interesting and I can take a lot of it into my own practice when treating patients.
thank you , this is what i've been looking for!!
Glad we could help!
Such a quality channel. Thanks coach E!
I appreciate that!
Your trust is important to us.
Thanks for following along :)
Great! Thanks
It is our pleasure :)
Thank you
You're welcome!
You are a genius! I love your videos. Your analytical mind and your deep dive into how stuff works is amazing. So happy I found you.
Wow, thank you!
We really appreciate you trusting us to guide your efforts.
Let us know if you need any more assistance :)
- Coach Joshua, Team PM
Thank you for clear descriptions and great demonstrations of an important area to address!
You are so welcome and thanks for watching :)
- Coach Joshua, Team PM
I love your videos. I now know that I have had a lifelong ankle dorsiflection ROM problem with my right foot. My right foot is always turned out, just as my Mom's was. I didn't know there was something that could be done about it, and the occasional knee issues I have. Thank you!
You are welcome!
Thanks for watching and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Perfect, exactly what I was looking for. The mobilisation exercises I’ve done before and they help greatly, more I have a routine to build up a more permanent fix.
Glad that you found it :)
Thank you. I discovered lefty DF lack and compensations. Perfect routine to improve my range and biomechanics. For me this is the piece I was missing from the DF routine.
You are welcome and keep us posted on your progress :)
Nice work. Thanks.
Thank you too!
Oh wow. I was wondering why out side of my right knee was hurting after my first ever 25km and thought it was IT Band issue so I did a lot of glute medius training but every time I run over 8km pain would kick in again. I just did the wall test and it was so hard for my right knee to touch the wall where my left knee I had no problem reaching the wall! I'm gonna work on that short and skinny feet exercise! I have my 21k run tomorrow... I wish I found this video a week ago... I know one day of exercise is not gonna make any big difference but I am hoping this will prolong the pain during my run. (I feel like I'm pressing most of the pressure on my big toe for the short/skinny feet exercise, I dunno if I'm doing it right haha...) Thanks a lot in advance! :)
Hey!
Better late than never and thanks for trying it out.
Try to distribute the pressure more evenly. You will improve with time and practice.
Thanks for stopping by and keep us posted on your progress :)
- Coach Joshua, Team PM
This is brilliant video guidance, thank you so much. I have lost 1.5 inches dorsiflexion on my left foot so I am going to work on it using your exercises. The summary table at end is super helpful too. Thanks again
You can do it!
We really appreciate you checking it out and are excited to read about your progress.
Thanks for stopping by :)
- Coach Joshua, Team PM
Thanks
You're welcome :)
Great vid as always! Your comment about how the lunge relates to walking up stairs is interesting... I've often done the reverse - which is to go down stairs really slowly while holding the ankle in dorsiflex - it's worth doing if you can hold the movement without (too much) pain in the knees. (note; I am a runner who is also a senior!) ;)
I appreciate your comments as I have "discovered" and designed for me an Upstairs-downstairs exercise with a lot of interesting aspects on limb alignment as well as Dorsiflexion; and it's a cardio training too
(In a video Prof Mc Gill mentioned that the mother of a Russian athlete, a 70 yrs old lady, professional ballet dancer used to go upstairs two steps at a time as a training for her older age. )
Two steps at a time makes the exercise as it becomes a row of lunges, hip, knee and ankle must align (in fact i must train my right leg with a knee valgus and a slightly dysfunctional hip joint). As we go downstairs, this time step by step, we can focus on foot position and Dorsiflexion..
My training 7 cycles of 3 reps each. A rep is upstairs to 2 nd floor and down. (Alternative cardio training but focused and s.l.o.w).
I started 2 months ago. My right leg has greatly improved: at the hip and knee joint. Repetitions do the healing ( 21 times up and down..) of course exercising by focusing on the right leg, correcting the alignment to get free of any tension at the hip, keeping stability from the right lunge to the left one... it is fun in fact..
Stairs would do. No fitness center needed 😊
Thanks for watching and commenting...so happy it helped :)
How nice exercises!
Glad that you think so :)
I've been doing the banded exercises for a while now, my left side (which was initially much worse) has caught up with my right side, but neither can reach the wall still and they haven't been improving for a while. I'm looking forward to trying the other exercises in this video and seeing if that does it.
Do the exericses consistently for the next 4 weeks and you will notice significant changes :)
- Coach Joshua, Team PM
Thanks, coach E. Mid 50s and a little out of shape. I'm pleased to find that my ankle dorsiflexion is okay. I do have short calves, hamstrings, and quads though, plus minor hip and glute issues, which mean that I am about 9 inches (23 cm) away from touching my toes and while I don't have knee pain (as yet!) my knees I have noticed are quite tight when I (toe) squat, or try to kneel-sit with my lower legs underneath me. A podiatrist recently told me I have limited ROM in my big toes and while it's not so bad just now I am also keen to restore that. BTW I have been using your wrist ROM exercise regularly and can report excellent results. They definitely feel stronger and pain is gone.
You are welcome!
Thanks so much for trying out our exercises and for reporting back to us.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Perfect exercises and cueing Eric!l am a huge fan of you!Wish you were offering courses for proffesional movement experts👍👍👍
Thanks for that.
We do offer courses for movement pros. Email us a vip@pmcoach.pro for more info :)
- Coach Joshua, Team PM
Great descriptions, as always, thank you.
Is there a variation for the back lunge? My knee pain is triggered in trying it?
I’ve noticed my left foot/ankle needs strengthening, big time!
Can you point me to other videos for foot/ankle to help me with knee pain?
Thanks for trying them out.
Can you make the lunges smaller and reach out to a nearby object for support?
The Knee Pain Solution program can help you to address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
73 yr old with knee, calf and middle toe ache after walking. Will do these ankle movements. Thanks
Thanks for watching and let us know how it goes :)
Awesome video 🔥
Thanks 🔥
Do you have a similar video for hip mobility that can be paired with this to improve knee pain from squats?
We do!
Check out all of our hip videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=hips
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thankyou 🦘
You're welcome!
I don't really have knee pain but I'll like to learn more to improve my ankle mobility.
These exercises are for you :)
yeah!@@PrecisionMovementCoach
Hi! Thanks for this video! Could doing a downward facing dog help increase ankle dorsiflexion the same way as the banded ankle dorsiflexion exercise? Also, the ankle dorsiflexion which you demonstrated standing, could you also do it by kneeling on the left knee (low lunge)?
You are welcome.
Downward dog places passive tension on the ankle and it will not have the same effect as this exericse.
Kneeling is okay.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I have always had the poorest ankle mobility in the world, so I will be doing these exercises. I also have overpronation in my arch, to where there is a gap on the outside of my footprint. Is there anything that I can do to fix an overpronated arch?
Hi and thanks for asking!
Check out the first 3 videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=arch
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I had "dead butt" with an immobile ankle bone and fallen arch. those last two exercises! whew, it's alive again!. Lol.
Back from the dead!
Thanks for trying it out and commenting.
Let us know if you ever have any more questions :)
- Coach Joshua, Team PM
Hey Coach E! I have a question for you. I noticed my foot gets exhausted from dorsiflexing my ankle (if I am trying to strengthen it for example or playing the drums and lifting my foot) but my range of motion is pretty good. Would this make sense for it to be weak but fairly flexible?
That does make sense.
Keep working on these exercises and you will improve with time and practice :)
- Coach Joshua, Team PM
Clamshell cueing..
my further confusion and dysfunction, I can't press onto the wall.. but attention and patience
Reverse lunge...
so interesting to do. I have made great progress here.. the thing would be now to alternate more quickly from one side to the other without losing precision or stability...
I would add, that is what has helped me the most : "think of having a slight internal rotation of the hip at the back leg" wouldn't you ? Moreover neutral lumbar spine...
Coming back to start, activate gluts and hamstrings not stressing your knees! Well sir, great cue!
As always, thanks for sharing :)
Thanks for this. I couldn't touch the wall with the first test but I felt it was just because my calfs and chillies is tight. I wonder if I need to work just on loosening them up?
Keep working on the exercises consistently for the next two weeks and you should notice changes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach will do, thanks!
i have a screw in my knee. (tibia) i am 30 now. injury happened 10 years ago. tibia is healed but knee range of motion is 50 - 60 percent. i want to work with you hands on to heal. I've been watching your vids and doing the programs for a while. they seem to work and then it seems like im not getting better. not sure if its a mind thing or my knee is just going to be this way forever. knee ankle and hip are my focus, its alot to conquer as the days go but im doing what i can. wondering if i should get screw removed or not. so much going on while on this journey to reaching 100% knee health. to be honest idk what to do :/
Hey!
If you are a customer then please email us at vip@pmcoach.pro for assistance.
To be clear, are you trying to increase your knee flexion (bend)?
If so, the ROM Coach app has a great Knee Flexion RSR (range specific routine) that can help.
We are here for you if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Nice! What’s that purple elastic band called? I got zero results trying to find it on Amazon. Thanks in advance!
Try searching "pull up resistance band" :)
@@PrecisionMovementCoach Thanks for the quick reply Coach E, much appreciated! I found it using your suggested search phrase, "pull up resistance band".
How could I go about setting up an appmnt with you, if you still take patients? I live in the area (south of the big park) and had some specific concerns I wanted to address
Please email us at vip@pmcoach.pro for more info.
Thanks for asking and talk to you soon :)
- Coach Joshua, Team PM
With the reverse lunge are you putting weight evenly through the front foot as you come up or more through toes
The whole foot :)
How can I do the last exercise if my ankle dorsiflexion is limited? I can’t really lunge or squat yet
It's okay to do your best with that one. Modify it to suit your capabilities :)
- Coach Joshua, Team PM
Okay I tried to do that lunge and it made my knee huurt and it usually doesn't?
I have a lot of trouble with ankle dorsiflexion on one side especially because of incorrect treatment of a bad sprain a long while ago (left it wrapped for seven weeks because I apparently needed very clear instructions, oops)
A good deal of the problem is the calf tightness as well as not having the strength on the front, as opposed to it necessarily being the joint itself...
Try again but back off on the size of the movement and the intensity of any muscle activation involved. Stay pain-free.
That is your starting point. Keep working within that range and you will improve with time and practice :)
- Coach Joshua, Team PM
with the one leg squat I was told not to let knee get past front of foot especially if knee issues.
That's not necessarily an issue.
Please read this article and send it to whoever told you that:
www.precisionmovement.coach/movement-myth-knees-behind-toes/
- Coach Joshua, Team PM
Being told that will
Mess you up on the long term. I know from experience and now I have even lost ankle rocker and have terrible gait. It’s like the RICE method is outdated.
Do you have anything for 70ish out of shape person who has trouble getting down to floor?
Yes!
The Foundation for Movement Longevity program can help you to get started:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
Tack!
You are welcome!
Thanks for the support :)
Merci !
De rien! Merci pour votre aide!