Ankle

Tune Up Tuesday Episode 20: Ankle PAILs and RAILs

A while back I posted a video on how to assess ankle mobility along with a few of my favorite drills to improve it.  You can read that here.

The ankles are often a sneaky joint that, when limited, can cause pain and dysfunction in other areas of the body; specifically the knees, hips and lower back.  

For some reason we tend to forget about this joint, probably because we constantly throw them in sneakers and think of them as appendages that simply get us from point A to point B.

Did you know that the foot itself adapts to the surfaces you stand? Or that it helps bring stability to the ankle so it can do it's job?

Did you know as you squat, run, jump, and move around, lack of ankle mobility can effect knee mechanics and cause compensations you aren't aware about?

The ankle joint is a keystone area of the body that every person should focus on. Here is one of my favorite drills from the Functional Range Conditioning system used to expand your ankle's range of motion. 

Questions, Comments, Concerns?  Leave a comment below!

Move Well, Stay Strong

Tune-Up Tuesday - Episode 3: Ankle CARs

Today's Tune-Up Tuesday covers ankle CARs.  Controlled Articular Rotations (CARs) and are an integral part of my mobility training, as well as my clients'.  If you want to learn more about CARs you can read my previous blog post about them here

Here is a recap of the importance of CARs:

1. Maintains joint health. 

2. Maintains joint range of motion.

3. A tool to assess your range of motion and overall function of the joint.

Keep the following in mind while performing your ankle CARs:

1. Each circle you draw should be the biggest joint circle you can possibly make WITHOUT compensating. 

2. Move slowly, with control in order to stimulate the receptors within the joint.  This is what allows this exercise to offer the many benefits it does. 

3. Do them daily.  If an apple a day will keep the doctor away, CARs every day will help keep pain away.  

Give these a try, and let me know your feedback in the comment section below.

Move Well, Stay Strong.