Fast Fitness - Develop Ankle Stability Sense While Stretching
Friday, June 05, 2009
Jolie Bookspan, M.Ed, PhD, FAWM
- When you stretch your hip and legs, or sit cross legged or in yoga poses, notice if you allow the foot to turn, increasing stretch on the outside ligaments of the ankle - too much supination. Reader Liz demonstrates in photo 1 below.
- Straighten your ankle, Liz photo 2, below.
- You may notice you get more good stretch from your hip to make up for the motion you were getting by turning your ankle. Holding straight gives better stretch in the hip, and better ankle stability training.
Avoid turning ankle, overstretching outer ligament, demonstrated by Liz in photo 1 above /\
Reader Liz demonstrates straighter healthy ankle (photo 2)
Ligaments are like a briefcase latch. They attach the top bone to the bone below it. Like a latch, a ligament is not supposed to stretch, but hold position, so that the briefcase hinge (your ankle joint) does not rattle and the briefcase does not pop open (side of your ankle sprain). While sitting cross legged, straighten the ankle so that it does not turn up.
Liz sent in several success stories. Here is her first:
How a Reader Stopped Recurring Pain, Got Stronger, and Said Aha!
Related:
Unhealthy Yoga Ankles
Better Hip Stretch - Check Your Ankles
How To Treat Ankle Sprains and Prevent Them
No More Ankle Sprains Part II
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Read success stories of these methods and send your own.
Questions come in by the hundreds. I make posts from fun ones. Before asking more, see if your answers are already here by clicking labels under posts, links in posts, archives at right, or in the Fitness Fixer Index.
Subscribe to The Fitness Fixer, free. Click "updates via e-mail" (under trumpet) upper right.
See Dr. Bookspan's Books. Get certified - DrBookspan.com/Academy.
Questions come in by the hundreds. I make posts from fun ones. Before asking more, see if your answers are already here by clicking labels under posts, links in posts, archives at right, or in the Fitness Fixer Index.
Subscribe to The Fitness Fixer, free. Click "updates via e-mail" (under trumpet) upper right.
See Dr. Bookspan's Books. Get certified - DrBookspan.com/Academy.
Labels: ankle, fast fitness, hip stretch, leg strength, sprain, stretch, supination, yoga
4 Comments:
At Tuesday, June 16, 2009 8:37:00 PM,
Anonymous said…
Dr. Bookspan,
I saw your 2007 post regarding Bill Slabonik and his improved riding position on his bike and use of your techniques to improve back pain. Would you mind posting more regarding this topic as I still continue to struggle with pain while cycling, even though I am putting your suggestions to practice in daily life. I am also a triathlete and wonder if using a triathlon bike would be better than a traditional road bike as it would allow me to rest my arms in the handlebars (tribars) instead of putting the pressure on my hands and shoulders. I've read that maintaining neutral spine is the key to limiting back pain on the bike, but I'm not sure how this is accomplished.
At Wednesday, June 17, 2009 1:18:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Hello Anonymous, there are two posts from Bill. Each is linked to the other to be able to find both, and both have links to specifics he used, plus neutral spine links. All the success stories on Fitness fixer are not testimonials, but tutorials, so that others can find and learn the methods that work. For example, in Inspirational Update from Bill click each link in the story and the labels under the post. Click the link Prevent Back Surgery to get that one specific post on neutral spine, and the link "all the posts on neutral spine" to get all the many posts that explain what it is and how to achieve it. Click the label "wrists" under the post for all posts to date about wrists. That should get you started until more posts arrive.
To get all information together in one place plus far more than fitn in these articles, get my books Health & Fitness THIRD edition and Fix Your Own Pain through my web site BOOKS page - DrBookspan.com/books.
Remember that you can sit badly on an expensive high-tech bike as easily as on a conventional bike. Not leaning heavily, and crunching shoulders and back into unhealthful position is more up to you than a bike (or desk chair). See what is best for you. I put out a SIGG bottle that has a body mechanics reminder printed right on the bottle - www.cafepress.com/AcademyGifts. Healthy body mechanics are a top ergogenic aid.
Stay in touch about your triathlon training and races. Send photos and be the next inspiring story.
At Wednesday, June 17, 2009 5:47:00 PM,
Anonymous said…
Hi Dr. Jolie,
The pictures are not being displayed for this particular article.
At Wednesday, June 17, 2009 9:46:00 PM,
Scott said…
Thanks for your post Dr. Bookspan. I already have all four of your books and am working my way through them - just got them recently. I am seeing progress in my daily life while sitting, standing, and walking. I am hoping I can carry that over into my triathlon training. I'll check out the links below and keep you up to date on my progress.
Thanks again.
Scott
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