Got Bad Knees? Blame It on Your Ankles


“If something won’t move, something else will. We call this compensation and a liability.” ~SPE Performance

Your ankles, hip joints, thoracic spine, and shoulders are four common joints that are prone to stiffness and are the source of most back and knee pain. This causes a chain reaction of dysfunction to your joints and muscles above and/or below the stiff joint.

Stiff ankles can cause knee injuries and pain.

For example, your knees’ job is to stabilize your leg when you move, and they have very limited range of motion in rotating. When you change direction when walk or run, your ankles must either supinate or pronate, or roll toward the outer or inner part of your feet, respectively. If your ankles are stiff, then your knees compensate by turning beyond their normal range of motion. Your knees then lose their stability which can cause ligament tears.  Ankle stiffness can cause a chain reaction of stiffness and pain up to your hip joints, lower back, and shoulder girdle.

Ankle mobility exercises incorporate your knees, hip joints, and spine to move your feet three-dimensionally, just as they would move in real-life activities. You can use these demonstrations as part of your warm-ups or recovery period. Thank you, Mr. Rodney Corn, of PTA Global for the inspiration and help.

These assessments are not a diagnosis or treatment for pain or disease nor do they substitute the advice and care of a physical therapist or a medical professional.

For a more thorough personal screening, you may contact us at 858.722.5216 or speperformance@hotmail.com.

Check us out on Facebook!

Your ankles, hip joints, thoracic spine, and shoulders are four common joints that are prone to stiffness and are the source of most back and knee pain. This causes a chain reaction of dysfunction to your joints and muscles above and/or below the stiff joint.

Stiff ankles can cause knee injuries and pain.

For example, your knees’ job is to stabilize your leg when you move, and they have very limited range of motion in rotating. When you change direction when walk or run, your ankles must either supinate or pronate, or roll toward the outer or inner part of your feet, respectively. If your ankles are stiff, then your knees compensate by turning beyond their normal range of motion. Your knees then lose their stability which can cause ligament tears.  Ankle stiffness can cause a chain reaction of stiffness and pain up to your hip joints, lower back, and shoulder girdle.

Normal pronation.

http://www.youtube.com/watch?v=WSw-w3LtLUo&feature=related

Underpronation

http://www.youtube.com/watch?v=UJQvW7JVqYY&feature=related

Overpronation

http://www.youtube.com/watch?v=pODcT55_7zA

Ankle Mobility

Ankle mobility exercises incorporate your knees, hip joints, and spine to move your feet three-dimensionally, just as they would move in real-life activities. You can use these demonstrations as part of your warm-ups or recovery period. Thank you Mr. Rodney Corn of PTA Global for the inspiration and help.

http://www.youtube.com/watch?v=Xmv9cNlOn-0

These assessments are not a diagnosis for pain or disease treatment nor do they substitute the advice and care of a physical therapist or a medical professional. They help minimize your risks of injury and movement dysfunction.

Part 3 looks at your hips and lower back.

For a more thorough personal screening, you may contact us at 858.722.5216 or speperformance@hotmail.com.

Check us out on Facebook!

http://www.facebook.com/#!/pages/SPE-Performance/266027758213

 

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