Unlock Ankle Mobility (3 guided exercises)
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- čas přidán 20. 05. 2024
- PDF pose chart here: www.yogabody.com/unlock-ankle...
Tight ankles can limit your squat range, make it challenging to get up-and-down from the ground without straining your knees or lower back; and most importantly, limited ankle range can affect your walking and running gait.
Sedentary lifestyles and modern footwear are largely to blame, and like most joints, ankle mobility is usually limited by the 11+ muscles of your lower leg. Like all muscles, these can be stretched, but they require intensity and patience to change.
Your feet and ankles form the foundations of your body’s posture, so deep stretching can have a big impact upstream and throughout your body. With that in mind, take a measured and consistent approach to training.
VIDEO CONTENTS
00:00 Tight Ankles
00:02 Test Your Ankles
02:17 Ankle Anatomy
06:02 Ankle Mobility Exercises
06:23 Lower Leg Muscle Activation
08:20 Runner’s Lunge - Straight Leg
09:49 Runner’s Lunge - Bent Leg
13:16 Lightning Bolt Pose
DISCLAIMER - please do not use this video to diagnose or treat a severe injury. If you’re suffering from ankle pain, you should see a doctor. Deep stretches should be done AFTER not before intense exercises, running, or plyometrics still movements.
ANATOMY
Your ankle joint is an engineering marvel. It has a huge, complex range-of-motion and yet is stable and strong enough to bear many times the weight of your body during movement.
DORSIFLEXION (big toe toward knee)
This range is mostly limited by the muscles on the back of your lower leg such as: soleus, gastrocnemius, plantaris, and posterior tibialis. These muscles are extremely strong and require intense stretches to change. You also need to be mindful not to overload the Achilles tendon and plantar fascia in the process.
PLANTARFLEXION (pointed toe)
This range is largely determined by the length of the muscles on the front of your lower leg such as: anterior tibialis, extensor digitorum longus, extensor hallucis longus, and the peroneus tertius. These muscles are small and produce very intense sensations when stretched.
3 EXERCISES WE’LL LEARN
1) Lower Leg Muscle Activation
2) Runner’s Lunge
3) Lightning Bolt Pose
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Got a question? Please post down below.
#AnkleMobility #CalfStretches
Grab the PDF pose chart here: www.yogabody.com/unlock-ankle-mobility-youtube/
Great
Love this guy. Quick PSA. His hip opening course is well worth it. He makes things feel easy. I'm in my late 30s. Work from home. Low back became real stuff during pandemic to the point I pulled it few times. I chalked it up to age. Doing his 21 day not so challenging challenges has me not afraid to pick things up off the ground!
Thanks so much, Dee!
And I really love how you invite the parasympathetic nervous to join the party with the double length exhale 🙌🏻
Glad you noticed! It's all about finding balance.
- YOGABODY Team
This is one of the biggest weak links I'm working on currently, so I'm THRILLED to see YogaBody tackling it once again!
Thanks Caleb!
This has really helped with my deep squats, thanks.
I’m young, but I’ve got ankle drop from a severe incident. This video has given me the best advise to help fix it, I’ve ever gotten. I can’t thank you enough
We're glad you found the advice helpful!
- YOGABODY Team
In my busy schedule i tend to skimp on stretching, thankyou, this is amaizng!
Thanks Bennie
Dude you are seriously the best.
We're glad you like the content.
- YOGABODY Team
Very useful, thanks a lot for adressing the subject!
This is an important video for me. You are an inspiration. Blessings and thanks.
Thanks Francesco !
(Around 3:00… your left hand is covering our view of what you are pointing out. Otherwise your anatomy and your physiology teaching is spot on! Especially that selfie idea!)
Thank you 🙏
This is the most useful video on ankle mobility I've watched! The ankle is my greatest weakness amd keeps me from running and most yoga moves! Looking forward to starting this routine! I do have an extremely tight right quad that keeps me from staying in that last position no longer than 30 seconds. Thanks again!
Thanks Rita!
your channel is pure gold 😊
Thanks for your support, Lorenzo!
I have been working with tight ankles for months. Thank you for this guidance
Hope it helps, Julie!
This is the best channel ever. Thank you Sir.
We're glad you enjoy our content!
- YOGABODY Team
Outstanding. I'm working on increasing range in my left ankle and this video was so helpful.
👍
Very useful, thanks!
I deeply appreciate the full explanations. Thank you. Though I may not know what you're talking about now, the more I watch and learn from other experiences, the more I will! thanks to those who share the knowledge.
I don't have to know what you're talking about all at once. I wasn't born with the knowledge download and thus have the opportunity for the adventure ☺️
Edit add: Love the do it with me format coupled with bite sized nuggets of why we're doing this!
Love the attitude! Learning is a journey, and every step is valuable. You'll be a pro in no time.
- YOGABODY Team
Your statement on our ankles health being the foundation to all of our movement is stunningly true. I had to find out the hard way by slowly busting my left ankle playing padel on a high level without much preparation or a pre workout. I am only 33 and a light weight but I really have to rehab for a few weeks now. Great video.
Thanks a bunch for your appreciation @cy1454!
- YOGABODY Team
Thank you for all that you do.
You’re videos help a lot of people.
Your a legend, keep up the great work 💪🏻
Thanks for your support!
Good Morning
Thank You
Instruction is precise
💕💕💕
You’re welcome
I’ve been training in karate for 29 years and doing weightlifting, yoga, and Pilates for about 13-14 years. At 61, I have good range of motion and no ankle, knee, or hip problems. I put that down to range of motion stretching and strengthening exercises like those discussed here.
Great video, well presented, and very useful.
Also: been working from home 4 years, wearing no shoes unless going out. I’m sure that’s helped.
Impressive dedication!
- YOGABODY Team
This video is awesome. I've been trying to make progress in lightning bolt for over a year now to no avail. A month in of doing this sequence daily and my butt is almost to the floor! Thanks for posting!
That's fantastic progress! Consistency and the right yoga sequence can work wonders. Keep up the great work on your journey to a deeper lightning bolt pose. 🌟
-YB Team
Thank you so much for this detailed description of how to stretch ankles. I’m working with my grandson who was born with bi-lateral club foot. His feet and ankles are very stiff. It is super helpful to understand the muscles because the therapy he’s getting is less than ideal.
You're welcome!
-YOGABODY Team
Superb information! Thank you so much 🙏🏻
Thanks Deborah.
I found this video yesterday and love it. But when we do the final stretch it’s my knees that are a problem. Not pain exactly but my knees feel so tight that I can not sit up straight. Maybe you have a stretch for that?! Thanks for your calm, helpful videos!
Ok I just found your knee pain video. Gonna check that out now. Thanks again for all you do!
Thank you! This was exactly what I needed! I sprained my ankle a few months ago and though it is mostly healed, my mobility in that ankle is no where near it used to be, making running and doing certain yoga poses (like childs pose) nearly impossible! I will def be adding this to my routine!
Glad it helped, Rebecca!
- YOGABODY Team
Thanks,greath videos 👍✌️✌️🇵🇹
Good morning sir thankyou so much for your information
You're very welcome! Glad you found the information helpful.
- YOGABODY Team
Hi Lucas, really appreciate your well explained stretching exercises, thank you. 1) immediately after these massive calf muscle stretches is it safe to do full squat with body weight or should wait some time ? How much time ? 2) is this exercise good to do daily just before breakfast time in mornings ?
Thank you so much.
You're most welcome @zrbadrul09!
- YOGABODY Team
This is a great video! Just what I needed. Yogabody seems to have the perfect solution for all of my physical challenges! I got to this video for two reasons. Firstly I had surgery for Freiberg's infarction on the second toe of my right foot. I was a bit wary of regaining mobility so my foot and ankle flexibility suffered a bit, and in turn my gait, which caused other little pains in my hips and knees. Secondly, I keep wearing a hole in the tops of my shoes where my big toe points up when I'm walking. I researched a bit and it turns out that poor dorsiflexion is potentially the culprit. These exercises have helped on both counts. Hopefully my shoes will last a bit longer now! Thank you again Lucas! Doctors should prescribe you!
Thanks for the support. Hope the other videos would help you too. Appreciate you sharing your experience too.
Thanks for this Lucas, very helpful
👍
Hi there, I’m 28 and had a MRI scan a few months ago to confirm I have “minimal arthritic change to the first MTP” (my big toe joint). It’s a stiffness I’ve had for the last year and a half or so, which can flare up when I play football(soccer), if I hyperextend on the tip of my toes it can really aggravate and cause me pain for some days (also a barber stood on my feet). I initially ran through the pain when I first felt it and played football through it as well, however over the last 12 months I’ve had to be very stop/start due to aggravating it at times, I have tried different footwear, different Physios and altered many of my work outs to try and take the load off and strengthen/condition all my lower leg muscles including mobility workouts… I know I have gone on a bit… but what I’m trying to get at is, that in recent months it has occurred to me just how stiff my ankle is in the same foot, and I sprained that ankle about 3 months ago playing football, (I know, football again) but it is stil even swollen a bit now, and my right ankle is still stiff. I don’t know, I should probably try new boots… I’ve changed daily footwear and running trainers, but not boots… anyway my right ankle mobility doesn’t seem terrible when I do knee over toe test but it stil seems really stiff and can stiffen up after days of work, I don’t know if the ankle caused the toe problem, or vice versa, or if there’s a problem that caused it elsewhere; or maybe it was a injury I didn’t let heal… anyway, I have battled it for so long and I would love to sort it out so I can play consistent football and/or run.
Considering the ongoing stiffness and pain in your big toe joint and ankle, it's wise to seek advice from a sports medicine specialist or orthopedic doctor. They can offer a personalized treatment plan to address your specific concerns and help you return to your desired level of activity. Hope you'll feel well soon, Tarun!
- YOGABODY Team
Thank you
You're very welcome! Glad you enjoyed the video.
- YOGABODY Team
I'm hard stuck at having perpendicular ankles, I have 0 dorsiflexion, impossible to squat without raising my heels. I'll train hard non stop for a couple months it's driving me nuts. Tried some stretches in the past but didn't see results fast enough so I gave up but I can see having super tight ankle is limiting me way too much
3 months out from a trimalleolar fracture and Yup, Dorsi-flexión is needed when going down stairs I can tell you. I am only a few degrees short from my unbroken ankle and going down stairs “normally” is not there yet.
This is the most informative video I have seen yet regarding ankle mobility ... and my ankles don't exist atm
Sorry to hear about that. Better start feeling your ankles through gentle ankle exercises and gradually building your ankle strength. Start today and start slowly.
- YOGABODY Team
Thanks!
Thanks so much for the support!
Thanks so much
Glad it helped!
- YOGABODY Team
Thanks for this video. I have had problems with my Achilles tendons for 3 years now and haven't been able to get back to what it used to be even with the physiotherapist. Will try these. Thanks again
Glad you found the video helpful!
- YOGABODY Team
You won my heart. You speak my language. You are truly a passionate practitioner who knows what he's doing.
Thank you for your kind words!
- YOGABODY Team
Brilliant video! So clear and useable. I've been trying to improve my dorsiflexion in the hope of being able to asian squat (& also I think it might be related to sometimes getting super painful front shins when walking)
Thank you ❤
Thank you! We're glad the video was helpful. Wishing you success in your flexibility journey!
9:15 les sous titres français cachent parfaitement les membres inférieurs et la démonstration de tous les mouvements expliqués. Ballot!
You are really awesome. This was outstanding
Thank you so much! We appreciate your support.
- YOGABODY Team
My knee over toe is non-existent. My lower leg, relative to my foot, barely breaks 90 degrees let alone moving past my toes. I’ll have to try the lunge you suggested and see if things improve, thanks
This was a useful video. I have limited dorsiflexion in one ankle due to post traumatic OA, but I am always looking for ways to stretch both by shins and calves, they both get tight. Maybe I can build this in semi-weekly to help keep the ROM I have.
That foot arc !!!!!
Cool video, thank you. I started working on my ankle mobility, and have hit a block on my left side. Dorsiflexion of my left side somehow produces pain at the anterior aspect of my ankle, still trying to figure out what that could be. I hope I don't have spurs.
❤at 80 love your exercises
Glad you liked the video, Kai!
- YOGABODY Team
Sooooo good!!!
@LegibleW-vy7uq - Thanks so much for your support!
- YOGABODY Team
Hi there, I have a club foot with a raised heel. I have been getting anterior tibial tendinitis on the inside of my foot. Dorsal flexion of my foot causes a pain on the inside on my ankle.
I can’t keep my ankle flat to floor as although I had my Achilles lengthened when I was a kid my heel doesn’t still touch the floor. However I have tried the sitting on the ankles position , and the kneeling and pushing the knee over the ankle and this has definitely helped me.
I had a very rigid foot and only have dorsal and plantar movement , I had no side to side movement in my foot. I have always been scared to put my foot in positions beyond its range but now that I have tried this gently , I find it has helped with the stiffness in my ankle (arthritic) and also the sharp tendon pain.
Hope this helps others and thanks for you video.
Thank you for sharing your experience!
- YOGABODY Team
Thank you. It would be interesting to see the percentage of bone on bone restriction for dorsi flexion. I have been teaching for 25 year and i have seen quite a lot of it… Usually people with that restriction dont continue with yoga because they feel they will never be able to do downward dog heels down… it must be the same with weight lifting, if that restriction is present there is no way you can continue with that discipline… Thankgod in yoga we can work around it. I have hyper mobile joints, in my practice i have to prioritize stability, flexibility is not a problem or is the problem…
We all have different bodies. I notice that people with (i call it ) nothern DNA where not build to sit on the ground… and their muscle and bone structure is different then somebody like me. Yoga is balance between flexibility and stability. Be well, thank you for educating people 🙏
Great points! Flexibility & stability are key. Thanks for sharing your experience.
- YOGABODY Team
In the beginning of video the angle between the tibia and dorsum of the foot is drawn but the 10 to 20 degrees diagram shows floor to bottom of foot while dorsiflexing. So what is your goal for the tibia-dorsum of foot angle?
nice
I can attest, these ankle stretches are the best I’ve found for stretching calves after running. I was struggling because it isn’t so obvious how to stretch ankles properly. Helped with some mild knee pain I was starting to have - glad I found these sooner rather than later!
Thank you for sharing your experience!
- YOGABODY Team
Fantastic video can't wait to try these stretches and other suggestions. I've had slight knee pain which mostly went away due to Kneesovertoes guy convincing me to reverse sled. It still shows up in heavier squats and I have horrible ankle flexibility which limits range in squats and I suspect contributes to occasional knee pain.
Let us know how you go!
- YOGABODY Team
I just realized that I watched the whole video doing the second mobility test 🎉🎉🎉🎉🎉
Glad you liked the video!
-YOGABODY Team
With pins still in my left ankle from a break 15 years ago really limiting dorsiflexion and insertional achilles tendonitis on my right, it sure makes it interesting working on this stuff! Thanks for the tip on keeping heel flat to reduce stress on the achilles, will keep that in mind. Of course I see a lot about keeping your heel flat but generally that seems to be for making sure you're actually stretching, I just find it fun to make calf stretches a bit more dynamic by rolling forward and back onto the ball of my foot slightly so I'll stop doing that on my right from now on.
I love me a man with the audacity to show his feet on camera!!! ❤❤
You're a yogi harry!
i have double knee replacement, are there modifications for the plantar flexion range?
Hello, I'm desperate to be able to perform the fundamental bodyweight squat. I am stretching a lot and actively trying to get my knee over toes. Both knees and ankles are chronically stiff, the last pose here "seiza" is very uncomfortable. But hips loosen up quite well going part way into "the child's pose". I would really like to know if those boots were/are worth the investment for wearing post stretching and while sleeping. It seems as though although I get a temporary range of motion improvement it's back to square 1 every (groundhog) day 😭 especially with the ankles. Thank you Lucas/Yogabody.
Ex1 6:31 Lowr Leg Activation exercise block and chair/counter top/stool/ timed
Ex2 8:20 Runners Lunge straight leg
Ex3 9:51 Runners Lunge bent leg
Ex4 13:16 Lightning Bolt Pose (block)
So helpful Lucas! What could one do about painful toe cramps? I always get them when in lightning bolt pose.
Hello Carla - try practicing on top of your mattress for now, softer surface.
Oooh I DID 2.E.!!!!
But sooo much pain and tension😢
I am 65 and have had mobility issues with my ankles all my life. I can't even do the warm up. Can't raise up on the ball of my feet and can't point my feet more than 60% of its mobility.
I am 67 and am more supple now and usually can do derpet stretches now than when younger. As a runner I am injury prone for various and have to do a lot of each week. It is persistent practice which makes the difference.
Oh dear
Don’t give up, do one leg at a time and hold onto a bench or wall. Start small but be consistent
How abput after an ankle spraon the middle nagle was stucked or frozen what exercises can ypu recommend to soften to return to mobility little by little
What if you Had,a Stroke and,Need Some help With ankle Mobility
I've been doing this for 6 months and it feels like little to no progress... No pain no stretching sensation. My ankles just won't go further no matter how much force i put on them.
He's not telling you that ankle mobility is mostly genetic.
@@kermitfrog593 He is probably not telling many things. What's your point?
@@Acenis "What's your point." If you can't infer it then you have reading comprehension issues.
@@kermitfrog593 or you could articulate your comment enough so I can remember what was it about half a year ago. It would only take couple extra words since you insisted on sharing your knowledge
@@Acenis I was articulate enough. Like I said, you have reading comprehension issues.
Thank you so much for this video! One question, I have very limited dorsi flexion. When I am in the runner's lunge and bend my knee, I don't feel the stretch in the back of my calves, but rather a blocking feeling in the front? Thanks again!
It's common to feel tension in different areas. You might want to try adjusting your foot position or using props for support.
- YOGABODY Team
I can’t do plantar flexión without my toes and arch cramping. I’ve been looking for stretches to relieve this is how I found your channel. Do you have a previous video to point me to or any new advice? Thank you.
I get that too, but I get it a lot less now than I used to when I first started stretching like the ones in the video. For example, the final pose I was able to do without cramp today, but that's unusual. I've just simply had to use two blocks (flat) instead of one, or a block plus a cushion or whatever to ease off the stretch. Basically, get used to the stretch at a particular level/height and practice that daily and then gradually increase. It will get easier, but it's taken a fair while for me!
@@ricos1497so true! We have to work from where we are and be patient. Most of us are undoing decades of neglect.
I tell my patients the same exercises as well
Great to hear you're sharing beneficial exercises with your patients too!
- YOGABODY Team
I couldn'tsit on my heels when I was ten years old and nobody said anything or tried to help me with it. Still can't. " I should be able to." Now I will watch the rest.
It's never too late to work on flexibility. Take it slow and be patient with yourself.
- YOGABODY Team
Ankle mobility seems pretty genetic to me. A lot to do with bone and ligament structure, how much can you really extend it.
Hello, je me suis fais une fracture du pied (5e métatarsien) et une grave entorse (avec arrachement osseux).
Pour l’instant mon pied est emprisonné dans une botte. Mais je garde précieusement votre vidéo pour la période de rééducation qui va arriver.
Merci beaucoup, et salutations depuis la France ! 👍🙏🏻♥️🇫🇷
Nous sommes heureux que notre vidéo puisse vous être utile pendant votre rééducation. Bon rétablissement!
- L'équipe YOGABODY
@@YOGABODY.Official Merci beaucoup ! 🙏🏻
De rien! Contentons de vous aider.
- L'équipe YOGABODY
You mentioned that shoe choice could be detrimental. Would you please describe the ideal shoe type. I have bunions and very high arches. I use a custom made orthotic.
Look into barefoot or minimal shoes and exercises to strengthen your arches. Orthotics make it worse as it’s like having a cast on
If you have high arches, why are you using orthodontics? Orthotics are usually used for flat feet or low arches
@amblincork I'm not any kind of expert, but my podiatrist made them from a mold of my feet. Walking in flats is painful for my feet.
Like you, I have very high arches and little dorsiflexion.During the second phase of the second exercise my back leg was able to bend only a tiny amount. I’ve previously been told my talus bone is locked. Is this exercise right for me and will it see an improvement if I keep doing it? Thank you for your videos.
It's not uncommon to face challenges with dorsiflexion, especially if you have high arches. The exercise can be beneficial, but consider visiting a medical professional so they can check it personally and tailor it to your specific situation for optimal results.
- YOGABODY Team
When switching to barefoot shoes I had to do those dorsiflexion stretches to be able to walk normally.
Hi Lucus
What do you do for those of us that have had knee replacements and lack knee flexion? Thank you😊
For limited knee flexion post-knee replacement, focus on gentle exercises like swimming or cycling and consult a physical therapist for a tailored plan.
- YOGABODY Team
@lucasrockwood what if you cannot do the lighting bolt pose because of retropatella issues in one of your knees, but very much feel the necessity of stretching that front foot?
Practice up on top of a stool and work with where you are... keep going, Anne!
@@YOGABODY.Officialthank you to the whole Team and thanks to Lucas for being the searching spirit that keeps inspiring
Thank you!
Can I do this workouts with a bunion?
I have severe osteoarthritis in my right ankle. It limits the ROM extremely which causes strain in the whole foot. I hope these might help. It seems the problem is in the joint itself. Will these kinds of stretches do any good? I am going to try and see.
I'm sorry to hear about your osteoarthritis. While gentle mobility exercises can sometimes offer relief, it's crucial to consult with a healthcare professional for personalized advice. The exercises on the video might not be as helpful for your condition. They can guide you on exercises suitable for your current condition.
- YOGABODY Team
The activation is a LOT harder than it looks!
It can be challenging, but practice makes perfect!
- YOGABODY Team
Hi Lucas, I have a question that is adjacent to the last stretch you showed. In yoga classes this pose, but then with your feet under your butt, is used quite often. When I do this pose i feel like my feet aren’t parallel to each other, but rather the tightness from the inner sides of my ankles aren’t able to stretch that way and therefore my big toes push into each other and I only stretch the outer side of my ankles (I hope this makes sense) . I am wondering whether this is a normal sensation to have in this pose or wether I should avoid over stretching the outer side of my ankles and work on increasing mobility in my ankles to hopefully make them a bit more even?
It's common to feel tightness or unevenness in ankle flexibility during the pose. Working on gentle stretches for the inner sides of your ankles can improve balance over time. Using blocks or cushions for support under your seat can also alleviate discomfort and make the pose more accessible.
-YOGABODY Team
Hi. I have had an ankle surgery last year and my range of motion is just not coming back 😢
Need some guidance as I am suffering from bilateral footdrop from last one year after spine surgery
Consult with a doctor. They will provide guidance on managing bilateral footdrop post-surgery.
- YOGABODY Team
If you got bad arthritis in your knees, can you do sitting on your legs?
This may not be ideal for bad arthritis. Check with a doctor for to ensure your safety.
- YOGABODY Team
Hi Sir , I am having the same issue in dorsiflexion ,so that I can not able to squat properly, I have low range of motion BUT it is after I got Traimaleolour Fracture in Ankle ,Titanium plate ( Fibula) snd a scrue ( on other side ) implanted, after recovery still I have very stiffness . It id more then 7 months, due to work I overlook phio, how should I recover,
Kindly Please Advise 🙏🙏🙏🙏
For improving ankle mobility, especially after a trimalleolar fracture with implants, it's crucial to approach recovery with care. Start with gentle mobility exercises and gradually increase the range of motion.
- YOGABODY Team
Hi, during the second test, I'm experiencing no issues with my ankles, but I feel pain in my knees. Additionally, my knees crack when I squat, although there's no associated pain or discomfort. I work out ankle mobility regularly and have good range of motion. Can you help with what might be causing this? Thank you.
Knee pain in runner's lunge could be from muscle tightness or imbalance. Cracking knees during squats might be harmless air bubbles, but if pain persists, seek professional advice.
- YOGABODY Team
I have 2 plantar plate tears with no known cause. It’s on the same foot where I sprained my ankle a few years back. I definitely feel tight on the back on my ankle. I still haven’t gotten a good answer on what to do to help improve this.
Hi Sara. For improving ankle mobility with plantar plate tears, gentle stretching, and strengthening exercises, along with physical therapy guidance, can help. Addressing tightness in the back of the ankle is key to recovery. Consult with a specialist for a tailored approach.
-YOGABODY Team
Bilateral hallux Rigidus and talonvicular osteoarthritis sucks i have high arches and walk on the outside of my feet due to my big toes
Sorry to hear about your current condition.
- YOGABODY Team
My problem is my knees are also extremely painful if I were to sit like described😢
I lost the ability to dorsiflex my left ankle after a right side brain tumor removal. Muscles aren’t tight and there’s no bone impingement. I suspect it’s related to the fascia since they cut into the dura. Any ideas?
Given the circumstances, consulting with a doctor or physiotherapist can provide valuable insights.
- YOGABODY Team
Hello. I did MRI, CAT, and flat X-rays to finally confirm that the shape of my talus is simply not conducive to healthy dorsiflexion. To squat barefoot on flat ground, I need to stand really wide, lean forward a bit, and preferably reach my arms out in front. It absolutely sucks, but anyway - what is your advice to people like me? In the future I'm sure there'll be a surgery to fix it, but until then...
Sorry to hear, Joel - your modification sounds just fine. Is it causing you problems? Can you work around it?
Sometimes I can work around it, sometimes not. Lunge walks for example, very awkward - subconsciously I'm aware that there'll be collision pain if I push the dorsiflexion so various muscles deactivate which destabilises the whole thing. With raised heels it's fine... but I hate being dependent on externals. I tried doing lunges up on my toes but the knees would soon complain. Running uphill is also not so straightforward. :(
Sometimes I can work around it, sometimes not. Lunge walks for example, very awkward - subconsciously I'm aware that there'll be collision pain if I push the dorsiflexion so various muscles deactivate which destabilises the whole thing. With raised heels it's fine... but I hate being dependent on externals. I tried doing lunges up on my toes but the knees would soon complain. Running uphill is also not so straightforward. :(
“To get rid of my bones here”
Never thought I’d hear anyone ever say that 😂
should my knees hurt on the last stretch or should i not do it
Your knees ideally shouldn't hurt during stretches. If you're experiencing pain, it's advisable to modify the stretch or consult with a doctor to ensure you're doing it safely and effectively.
- YOGABODY Team
Z I couldn't seen ur foots.only letters how we follow it