If you are lacking ankle range of motion, specifically dorsiflexion, you need to look at soft tissue mobility as well as joint capsule mobility. A previous video we posted showed you how a few ways to address soft tissue restrictions. Here's some techniques to get at the joint. The last video of this series will go over turning your new range of motion gains into functional, usable gains that stick.
If your lacking ankle dorsiflexion (shin moving over your foot), your body will compensate. Sometimes this manifests as flat feet, or externally rotating at your femur (duck walking). This limitation also wreaks havoc on squats = less #gainz 😉
This video shows a soft tissue mobilization technique using the handle of the @mostfitworkouts #corehammer followed by an active tri-planar stretch. If you don't have a core hammer, use your foam roller, pvc pipe, oly bar, or even a beer bottle.
While the gastrocs/soleus complex primarily functions in the saggital plane (front to back), there are fibers that also work in the frontal and transverse plane. Do this mobilization and stretch complex before your workout.
Note - these techniques won’t help you if your problem is primarily joint stiffness. Follow us for that post coming up later this week.
😬DEGENERATIVE DISC DISEASE😬 It sounds awful, right!? Let’s talk about what that means, and why it’s important for you to fix how you are moving immediately.
As we all get older, our discs dry out and shrink. This is a normal process that happens with aging. Initially, as the disc height decreases, more movement will occur between the vertebrae of the spine. The facet joints (not seen in the picture), which are now sitting right on top of each other, start rubbing against each other. As bone rubs against each other, it will start to facilitate the growth of more bone ➡️➡️➡️ bone spurs ➡️ arthritis ➡️ a stiff spine. Depending on how active an older adult you are, this may not affect you terribly. BUT, you don’t want this process starting when you are young and active. Now pay attention - herniated discs or disc bulges can also start this phenomenon. Disc bulges lead to decreased disc height, and the same processes will occur ➡️ increased shear and torsional forces ➡️ increased facet loading ➡️ bone spurs ➡️ stiff spine ➡️ pain.
If you’re suffering from back pain, go see a physical therapist, who can teach you how to move better and get you out of pain.
If you don’t have back pain, go see a physical therapist, and learn how to move better and stay out of pain😉
Hip strengthening is the 🔑 to preventing injuries in the active population. Whether you're walking, going up and down stairs, squatting, running, or jumping, good glute strength will help to keep your joints protected. Strong glute muscles help to maintain proper trunk, knee, and foot alignment to prevent you from putting unnecessary stress on your joints. A strong 🍑 can help to prevent low back pain, patellofemoral pain, and IT band syndrome. Here are some of our favorite simple glute strengthening exercises to target the glute med, glute max, and hip external rotators