Foot/Ankle/Toes

Normal ankle motion is so critical for [P]Rehab of the lower body. The ankle moves your foot primarily into plantarflexion (toes away from you)ย  and dorsiflexion (toes up towards the shin). For the sake of this article, we are going to discuss ankle dorsiflexion motion, specifically how you can improve motion in this direction. Ankle plantarflexors (aka the calves) are a muscle group that often limit the dorsiflexion motion. Ankle dorsiflexion is crucial for squatting, going downstairs, jumping and many other movements. This article will show you exercises for stiff ankles, by addressing limitations that may be present in the ankle joint and its surrounding muscles and tendons! Weโ€™ve also included a FREE program to improve ankle mobility.

 

The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, ย jumping, or even walking! This tendon connects the calf muscles to the heel assisting with force transmission and acts like a spring when you push your foot off the floor. Achilles Tendinopathy is when the Achilles tendon is irritated or painful. ย The majority of individuals that suffer from Achilles Tendinopathy are active individuals, from the weekend warrior to the high-level athlete. Achilles Tendinopathy seems to be as high as 7-30% in runners, 2.1-5.1% in soccer players, and 12.5% in rock climbers. This article will show you an evidence-based approach on how you can address you Achilles Tendon Pain.