How to Fix Your Pinchy Ankle

Technical terms for a minute: 

osteokinematic motion at the ankle = flexion / extension

arthrokinematic motion at the ankle = glide/slide In other words, all joints go through osteo and arthrokinematic motions.

With dorsiflexion, there is also a glide/slide, or the distal end of the tibia would smash into the top of the talus Most joint mobilizations take these glides/slides move with these motions, but not always 😉

Here is 1 of 2 ways to improve your ankle dorsiflexion and stop the ankle pinch. I've seen this first mobilization done differently (with the band pulling from behind).

This really doesn't make any sense to me because the talus is fixed while the tibia and fibula need to move forward🤔.

Therefor the band pulls the tib-fib joint forward on the fixed talus. 

Here’s the next fix to help improve your ankle dorsiflexion. During dorsiflexion, the distal fibula (the outside of your ankle) needs to move out of the way because the anterior talus is larger than the posterior Is this what you need?

Hard to say, but you can do a quick test. Put your bare-foot up to a wall.

Keeping your heel on the ground, bring your knee to the wall. If you can’t reach the wall - 🙈. You should be able to though. Continue to nudge your foot back until you can no longer get your knee to the wall.

Try this mobilization, and assess again.

The “Little Known” Muscle That May Be The Key To Fixing Your Back Pain….AND What You Can Do To Fix It!

If you have back pain😢, there's a good chance you need to work on strengthening your multifidus!

Anatomy

The multifidus muscle runs along your entire back (on each side of your spine), from your sacrum to your cervical spine. It originates at the transverse process of the vertebrae and attaches to the spinous process of the vertebrae 2-4 segments above. 

When the right and left multifidi contract together👐, they extend the spine. With an isolated contraction of the multifidus on just one side☝️, the muscle produces ipsilateral (same side) lateral spinal flexion and contralateral (opposite side) spinal rotation. For example, if the left multifidus contracts, it brings your left shoulder down and turns you to the right. 

The multifidus is a deep muscle of the spine and is extremely important in spinal stabilization🏋️ Research shows that people with low back pain often have significant atrophy of this muscle. Atrophy and weakness of the multifidus will lead to decreased stability of the spine, and can result in a vicious cycle of low back pain. Break the cycle and strengthen your multifidi to avoid low back pain👍

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Activation

If you want to strengthen your multifidus, you need to first learn how to properly activate it so you know which muscle should be firing when you're doing your core exercises.

  • Start standing with one foot in front of the other

  • To palpate the multifidus, place your thumb right next to the spine on the low back

  • Shift your weight forward and allow your heel to come off the ground

  • You should feel the multifidus pop into your thumb as it contracts

  • Try to maintain that contraction as you shift your weight back to the starting position

The Multifidus lift

Below is a great multifidus strengthening exercise. It also engages many of the other core muscles that need to be strong to stabilize the spine👍

  • Start with your left knee on a yoga block or foam pad and your right knee on the ground.

  • Engage your abdominals and activate your multifidus to pull your right knee parallel to your right so your pelvis is parallel to the floor.

With the right knee down as shown in the video, you will need the muscles that rotate your spine to the left to work. As you pull your right knee up to parallel, your right multifidus will be the one working.

  • Extend your right leg back and your left arm forward to further challenge the multifidus, transverse abdominals, obliques, glute max, and erector spinae.

Multifidus walk out

The multifidus walk out is a great way to strengthen the multifidus in a more functional standing position. Since many daily activities that require spinal stabilization are done in standing, it's important to train the multifidus in that same upright position.

  • Attach a band to a secure object about chest height level.

  • Grab on to the band with your arms straight

  • Take 3 large steps to the side

  • Keep your arms directly in front of your chest the whole time--don't let the band rotate your trunk as you step to the side.

As shown in the video, as you step out to the right, the band will be trying to rotate your spine to the left. Your left multifidus will be activated to perform relative right spinal rotation to prevent the band from rotating you to the left.

Do 10 reps on each side and feel your back pain melt away☺️

Medial Knee Pain⚡️--Pes Anserine Bursitis--Part 3

 

Strengthening the muscles of the hip and knee 🏋️ is an important part of rehabilitation from pes anserine bursitis. As mentioned several posts ago, excessive foot pronation and knee valgus can contribute to inflammation of the bursa. These two exercises improve hip and knee strength and strengthen the muscles necessary to avoid excessive foot pronation and knee valgus (knees caving in) with activity. 1️⃣Gliders 🔸Place band around ankles 🔸Place towel (if on hardwood floor) or paper plate (if on carpet) under foot 🔸In a squat position, glide the leg out to the side, back/diagonal, and straight to the back 🔸Keep the standing leg in a squat the entire time and keep toes pointed forward 🔸You should feel both legs working 🔸Perform 2 sets of 10 on each leg 2️⃣Side steps with band around arches 🔸Place band around arches 🔸Pull arches up without rolling to the outsides of the feet 🔸Side step across floor 🔸Keep toes pointed forward, arches pulled up, knees slightly bent, and trunk still 🔸Do 2 laps 🔸If you want to really work the glutes, add another band around the knees or ankles