Looking to fix flat feet? We got you! But before we get into the exercises that can help address this "problem", we first want to address that flat feet in and of itself is NOT a diagnosis and NOT the sole cause of your pain! Pain is multi-factorial and while having "flat feet" or dynamic overpronation can place the most stress on certain structures, our bodies are extremely strong and capable of handling that stress most of the time. That being said, this article is going to show you a series of exercises that will not only help strengthen your foot arch but even potentially reverse the appearance of your flat feet!
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) 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! We’ve also included a FREE program to improve ankle mobility.
Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex. Turf toe injuries occur when the joint of the big toe gets forced into hyperextension. This typically happens to football players when someone falls on their foot forcing the heel to drive forward over a planted big toe. This motion typically injuries the joint capsule and ligaments on the bottom side of the foot, leaving it painful. While most common in footballers, there is also a high incidence of turf toe injuries in rugby and soccer plays as well. This article will cover a rehab guideline for getting back on the field after an old turf toe injury, in addition, we've included a FREE turf toe rehab workout!
The function of the foot is extremely important to the overall musculoskeletal function of the body. The foot is the base of support for most everyday activities. Like a game of Jenga, if the base is not solid, the entire structure will lean, wobble, and eventually collapse. If the musculature of the foot is not properly functioning, many structures both locally and globally will be affected. The intrinsic muscles of the feet become deconditioned over time due to ill-fitting shoes, tight socks, and even some orthotics. Due to cramped spaces and the inability of the joint to function in its natural range of motion, our brains lose the neurological connection to the muscles of our feet, causing compensations. Luckily, neuroplasticity (the ability for our brains to change the neural circuits to our bodies) dictates that it is possible to improve and even reverse chronic instability of the foot, and thus joint pathologies and pain. This article will show you exercises to improve foot strength!
Just sprained your ankle? You're not alone. Ankle sprains are one of the most common injuries in all of the sports, so if you're one of the few that has never experienced an ankle sprain until now, consider yourself lucky! While they can initially be very painful and limiting, most respond very well to structured ankle sprain rehab program. With a solid plan (like the one detailed here), you will be well on your way back to sports and activity in no time!
“When will I be fully recovered?" This is honestly one of the most common questions we receive in the clinic working with patients, answering messages on social media, and responding to comments and emails. Understanding recovery from an injury has to begin with understanding what full recovery means to someone. Recovery is also a popular word now within the fitness and sports medicine world in reference to the body's physical readiness. From recreational weightlifters to pro athletes - everyone is eager to learn how to recover faster and push the boundaries of human performance. In this article, we will dive deep into understanding recovery and what it means within different contexts. We will share strategies we use to help individuals better cope with their ongoing recovery and also recovery strategies we use and teach to improve physical readiness.
The Achilles tendon is the largest tendon of the body for a good reason, it takes much of the load when we are running, 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. 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.