Foot and Ankle Complex

Have you ever experienced medial tibial stress syndrome (shin splints), achilles tendinopathy, plantar fasciitis, or have trouble with squatting? Well, this may be due to your foot & ankle complex, which is one of the kinetic checkpoints that corrective exercise specialists assess and improve.

“Shin splints” are due to:
-Pain in the front of the tibia caused by an overload to the tibia and the associated musculature
-Splinting effects protects the bones from excessive vibrations and also prevents bending of the tibia on foot strike
‣ Risk factors:
• Improper footwear
• Overpronation
• Right foot type (Supinated)
• Gluteal weakness
• Delayed stabilization on impact
‣ Avoid impact-related activities such as running and jumping

Squatting form can also be affected by your foot & ankle, so it is important to try “heel elevated” squats to assess if your foot & ankle is causing you pain or improper form, while squatting. If you still do not improve with heel elevated squats, the next checkpoint to asses is your limbo-pelvic-hip complex (LPHC), so stay tuned for that video.

Calf Raises
-Place toes on an elevated platform with heels dangling off
-While dorsiflexing/plantar flexing, hold position for ~3 seconds
-Maximize range of motion
-Repeat as needed

Self-Neuromuscular Banded Dorsiflexion/Plantar Flexion Stretches
-Grab a band and place under foot (seated or standing)
-Dorsiflex or Plantar Flex for 30 seconds each
-Repeat as needed

Heel Elevated Squats
-Grab a plate or small platform
-Place heels on object and squat

Happy Ankles & Feet Won’t Get You Beat!

DISCLAIMER: Consult with your physician or us personally before you attempt any workouts to prevent injury and to assess any preexisting conditions. This is for informational purposes and you must consult a professional before beginning a certain diet/fitness program.