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Fix Your Ankle to Get Rid of Knee and Hip Pain

It can be easy to ignore one of the most important parts of your body: the ankle. While the ankle is humble, it actually does a lot for our mobility. Over the years, ankles can lose flexibility and range of motion.

The problem with ignoring your ankles is that it will eventually effect how your knees move too. If the ankle cannot move optimally like it is supposed to, it forces the knees to move improperly too. This will then lead to knee pain, which will also lead to hip pain.

Thankfully you can prevent future hip and knee pain by simply paying more attention to your ankles. Here are three corrective movements that can increase the flexibility and range of motion in your ankle. Try to do them three times a week to see improvement in your knee and hip pain issues.

Rocking Squat

Start with your feet shoulder width apart and get in a proper squat stance. Bring your hands together, while resting your elbows on your thighs and gently rock your squat from one side to the next. Hold for a few seconds on each side. This move helps your ankles to feel a stretch/move that they usually do not feel.

Half-Kneeling Mobility Moves

To do these set of moves, start in a half-kneeling position in front of a wall. Keep the front knee bent and 90 degrees and over the ankle. While keeping your front heel planted into the floor, lean your weight and hips forward so that your touches the wall. Hold for several seconds and then return to your starting position. Repeat two times and then switch legs. You can also angle your knee to the left or right when you move towards the wall to increase your ankle’s mobility even more.

Tennis Ball Moves

For this next exercise, you are going to need a tennis ball. Place the tennis ball underneath one foot while you are standing. Feel free to use a wall or chair nearby to stable yourself. Then, roll the ball gently under your foot, paying attention to any areas that are extra sensitive to the touch. When the ball does hit a sore area of your foot, hold the ball there and bear more weight on it. Not only does it help your ankle, but it feels like a nice foot massage too.

If you want to tackle your hip and knee pain for good, then start thinking about your ankles.

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