"MEOW"
Below is an exercise to improve ankle dorsiflexion. If ankle range of motion is limited, which is fairly common, it can cause major problems up the kinetic chain (i.e. plantar fasciitis, tight calves/achilles, sore knees, hip pain, back pain, etc.).
- Place a stick in front of your big toe.
- In a lunge position, push your knee to the outside of the stick until you feel your heel wanting to come off the ground.
- Move back and forth 20-30 times, gradually pushing further into your end range.
- Do this 2-3x daily if range of motion is limited.
This is also a good way to assess dorsiflexion. You should be able to place the stick a fist's distance from your big toe, and be able to touch your knee to it without your heel coming off the ground. As you can see, my ankle range of motion is limited (because of a major ankle injury in Mexico, but that is another story), so I have work to do...
No comments:
Post a Comment