October 1

Get Rid Of Ankle Pain During Squats

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Get Rid Of Ankle Pain During Squats

Your ankle pain should not stop you from doing exercises you enjoy! 

The video above addresses one specific potential cause for ankle pain with squats: improper gliding of the talus bone within the ankle joint.

Why Do I Have Ankle Pain?

Standard squats require the knee to come forward over the foot - this motion is called ankle dorsiflexion.  During ankle dorsiflexion, a bone in your ankle, called the talus, must glide backward.

When your talus does not glide backward, the front of the ankle binds which causes pain.  

What Can I Do To Fix My Ankle Pain?

Try using a narrow but strong rubber band to optimize biomechanics.  This is similar to the fix that we discussed for wrist pain during push ups and handstands.

***You'll see YouTube videos promoting the use of a wide rubber band - don't fall for this.  You won't get the ankle fix you need.***

Apply strong pressure directly to the front of your ankle where the talus is located.  Perform your squats and lunges with the band and see how it feels.  The front of your ankle should feel better with the talus out of the way.

Use the rubber band assist for several weeks worth of squats and lunges.  Typically, you won't have to use the rubber band assist forever.  The talus bone will "get used" to moving better with repetition.

Remember, This Is Only The Start For Most Injury Recoveries...

The body is complicated and this is one small, but important piece to your injury recovery.  

Get Individualized Injury Recovery Help!

Click here to schedule a virtual or in-person appointment with one of our doctors of physical therapy.  Feel free to visit www.forefrontpllc.com to learn more about our practice, Forefront Physical Therapy.


Please contact us at specialist@injuryrecoverymadeeasy for more tips and tricks video suggestions.


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