Improving Ankle and Foot Mobility for Less Knee Pain

The foot is the foundation for all movement we perform. It's also one of the most neglected areas of the body, As the foundation for most movements, the foot will dictate how much force gets transferred up the kinetic chain to the knees, hips, and low back. As a general rule of them when it comes to foot health:

A stiff foot = less shock absorption = more force transferred up the kinetic chain = more pain and injury.

A more mobile and strong foot = better shock absorption = less force transferred up the kinetic chain = less pain and injury 

With the idea that a mobile and strong foot is better able to protect us from injury, let's take a look at some of the common areas of stiffness in the foot/ankle.

Common Areas to Improve

The most effective ankle mobilization exercise. In a kneeling lunge position with back knee resting on floor and front shin vertical, place a PVC Pipe 2-3" in front of your front toes. Bring knee to touch PVC without lifting heel. Move PVC forward if too easy. Repeat for one minute each side.

1. Ankle Dorsiflexion

One of the most common missing range of motion we see that leads to poor shock absorption is ankle dorsiflexion. A normal ankle should have around 45 degrees of ankle dorsiflexion.

Missing ankle dorsiflexion decreases the foots ability to absorb ground reactive forces and leads to increase strain up kinetic chain. It also causes other movement compensations that lead to variety of other injuries.

Limitations in big toe movement contribute to knee and low back pain and are limited in a majority of the population. To perform mobilization: Place big toe on elevated surface with other toes hanging off surface. Slowly bring knee forward to increase bend in big toe. Tension/Stretch should be felt in underside of big toe. Relax and repeat for one minute.

2. Big Toe Mobilization

Another common area where range of motion is missing and can lead to big problems up the kinetic chain is the big toe. Adequate range of motion (around 65 degrees) is needed to avoid compensations that place strains anywhere up the kinetic chain (arch of foot, knee, hips, etc.). Any easy way to improve big toes ROM is through the following mobilization (video on left).

One proper range of motion has been established it's important to build strength and control of the foot as well. We cover this in a previous article which you can Find Here.

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WE HELP ADULTS 40+ BUILD THE STRENGTH AND CONFIDENCE TO PUT AN END TO KNEE PAIN SO THEY CAN CONTINUE TO WHAT THEY LOVE - WITHOUT THE USE OF PAIN PILLS, INJECTIONS OR SURGERY.

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