It's October, which means we're right in the heart of peak foliage season, so this month's theme is Leaf Peeping Season! Which means mobility drills to counteract all that time spent in the car, and strength drills to prep you for those sought after walks and hikes in the woods!
Exercise: 3-Direction Ankle Dorsiflexion Mobility Drill
Purpose: To mobilize the ankle joint for an increase in dorsiflexion biasing Pronation, Supination, and a neutral position of the foot, and to activate the dorsiflexor muscles in the newly acquired end range
Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season
Why We Love It: It trains the prerequisite ankle motion necessary to safely navigate uneven terrain on walking and hiking trails
Procedure:
Get into a half kneeling position with the leg of the ankle you are mobilizing in front
Maintain the "Tripod" of the foot keeping equal pressure on the center of your heel, and the base of your 1st and 5th toes
Keep your heel planted firmly onto the floor and your shin parallel to your foot
Advance your knee as far forward as you can while maintaining this stable Tripod
Pause at the end range for 3-5 seconds
Pull your foot up towards the ceiling for 5-10 seconds at the end range
Advance your knee forward and over your big toe
Pull your foot up towards the ceiling for 5-10 seconds at the end range
Advance your knee forward over your pinky toe
Pull your foot up towards the ceiling for 5-10 seconds at the end range
Repeat as prescribed
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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