How Your Lack of Ankle Range of Motion is Causing You Pain

 Understanding the Ankle's Role

Your ankles, often overlooked in daily health routines, play a crucial role in supporting your entire body. They act as shock absorbers, absorbing the impact of every step and preventing excessive stress on the joints above (or below). When your ankles are stiff or restricted, this shock absorption becomes less effective, leading to a domino effect of problems throughout your body.

The Domino Effect: How Ankle Immobility Impacts Other Joints

• Knee Pain: As the ankles struggle to absorb shock, the knees are forced to compensate. This can lead to conditions associated with increased prolonged stress at the knee/tendonitis.
• Hip Pain: When the knees are under stress, the hips are also affected. Hip flexor tightness, labral tears, and even hip bursitis can be linked to restricted ankle mobility.
• Low Back Pain: The strain on the hips can travel further up the body, leading to low back pain. Tight hamstrings and weak core muscles can also contribute to this issue.
• Foot Pain: Plantar fasciitis, a common condition causing heel pain, can be exacerbated by limited ankle mobility.

Your foot may try to compensate for restricted ankle mobility by decreasing/increasing the height of your arch. High arches limit hip internal rotation. Flat feet limit hip external rotation. You can see how that lack of hip mobility can negatively impact your other joint above or below (and this is without going into significant detail on your thoracic spine, scapula, shoulders, neck, etc).

The Importance of Proper Gait

Ankle mobility is essential for maintaining a proper gait. When your ankles are stiff, your walking pattern can become altered, leading to increased stress on the joints and muscles. This can contribute to conditions like shin splints, Achilles tendonitis, and even stress fractures.

How to Improve Ankle Mobility

• Regular Stretching: Incorporate ankle stretches into your daily routine. Simple exercises like calf raises, seated ankle circles, and towel stretches can help improve flexibility.
• Strengthening Exercises: Target the muscles around the ankle, such as the calf muscles and shin muscles. Exercises like toe raises, heel walks, and balance exercises can help.
• Footwear: Consider your footwear. Shoes that are too tight or offer inadequate support can contribute to ankle stiffness.
• Rest and Recovery: If you've experienced an ankle injury or have chronic ankle issues, ensure you get enough rest and recovery time.

Fun Fact: The human ankle can support approximately four times our body weight! This is important for running, jumping, and other high impact activities.

Conclusion

By prioritizing ankle mobility, you can not only reduce pain and discomfort but also improve your overall balance, coordination, and athletic performance. So, next time you're stretching, don't forget to give your ankles some love!

Sources:

• "Association between unilateral functional ankle instability, limited ankle dorsiflexion range of motion and low back pain": https://revistas.um.es/sportk/article/download/526661/337951/2048081
• "The effect of ankle dorsiflexion range of motion on the occurrence of low back pain": https://pubmed.ncbi.nlm.nih.gov/21214345/
• "The influence of ankle joint range of motion and muscle strength on low back pain": https://journals.lww.com/nsca-jscr/fulltext/2012/08000/effect_of_range_of_motion_on_muscle_strength_and.17.aspx

Preventative Pain Series: Shoulders (A Series)

 Disclaimer: This post is about different strategies/techniques to help reduce the risk of general should issues/soreness and not necessarily meant to prevent higher level sport-specific injuries. I do have a plan to add a post addressing those issues in the future.

Shoulder Stability: The Key to Pain-Free Adventures

Our shoulders, workhorses of our upper body, play a vital role in countless daily activities, from lifting groceries to reaching for overhead shelves. But neglecting shoulder health can lead to pain, stiffness, and limited mobility. By incorporating a few simple strategies into your routine, you can keep your shoulders strong, stable, and ready for any challenge.

The Startling Stats on Shoulder Pain

Shoulder pain is a common complaint, affecting millions of people worldwide. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that shoulder pain is one of the most frequent reasons for seeking physical therapy [1]. A study by the American Academy of Orthopaedic Surgeons found that over 3 million people in the United States visit a doctor each year with complaints of shoulder pain.

With a proactive approach, you can significantly reduce your risk of shoulder problems and maintain a pain-free lifestyle.

Understanding Your Shoulder's Complexities

The shoulder joint, also known as the glenohumeral joint, is a ball-and-socket joint formed by the head of the humerus (upper arm bone) and the glenoid cavity of the scapula (shoulder blade) [2]. Surrounding muscles, tendons, and ligaments provide stability and allow for a wide range of motion [2].

Key structures include:

• Rotator cuff muscles: These four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) help stabilize the shoulder joint and allow for smooth movement [3].
• Deltoid muscle: The large, triangular muscle covering the shoulder joint provides strength and power.
• Biceps brachii: This muscle assists in shoulder flexion and helps stabilize the shoulder joint.
• Triceps brachii: Located on the back of the upper arm, it extends (straightens) the elbow and contributes to shoulder stability.

Building Shoulder Strength: Your Key to Stability

Stronger shoulder muscles can help prevent injuries and reduce pain. Here are some effective exercises to incorporate into your routine:

• Rows: This exercise targets the muscles in your back, which help stabilize the shoulder joint. Use dumbbells or a resistance band to perform rows, focusing on maintaining good posture and avoiding shrugging your shoulders [4].
• Sidelying External Rotation: This exercise targets the rotator cuff muscles, which help stabilize the shoulder joint. Lie on your side with your arm bent at a 90-degree angle. Keeping your elbow close to your body (ideally with a rolled towel between your arm and body), slowly rotate your arm outward, rotating the hand towards the ceiling.
• Banded Internal Rotation: This exercise also targets the rotator cuff muscles. Use a resistance band anchored to a door handle or a sturdy object. Stand facing away from the anchor point and hold the band with your affected arm. Keeping your elbow close to your body, rotate your arm inward, moving the band towards your body. (You could also do external rotation this way, with same rules as above).

Don't Forget Flexibility: Your Shoulder's Secret Weapon

Tight muscles can contribute to shoulder pain and stiffness. Regular stretching helps improve flexibility and range of motion. Here are some key stretches to include:

• Arm Circles: Stand tall with your arms extended out to the sides at shoulder height. Gently rotate your arms in a circular motion, gradually increasing the size of the circles. Repeat 10 times in each direction [7].
• Doorway Stretch: Stand facing a doorway and place your hands on the doorframe at shoulder height. Step forward until you feel a stretch in the front of your shoulder. Hold for 15-30 seconds and repeat on the other side [8].
• Behind-the-Back Stretch: Stand tall with your arms extended down to your sides. Reach behind your back with one hand, then try to touch your hand to the opposite shoulder. Hold for 15-30 seconds and repeat on the other side [9].

Bonus Tip: Listen to Your Body!

If you experience shoulder pain during activity, take a break and rest. For persistent pain, consult a healthcare professional for proper diagnosis and treatment.

By following these simple strategies, you may be able to keep your shoulders strong, stable, and ready for life's next adventure!

References:

[1] Journal of Orthopaedic & Sports Physical Therapy: https://biddefordpt.com/try-pt-for-these-5-common-causes-of-shoulder-pain/ 
[2] Cleveland Clinic: https://my.clevelandclinic.org/health/body/24780-shoulder-joint
[3] American Academy of Orthopaedic Surgeons: OrthoInfo - Rotator Cuff Tears
[4] American Council on Exercise: https://www.acefitness.org/resources/everyone/exercise-library/12/bent-over-row/
[5] American Council on Exercise: https://www.acefitness.org/resources/everyone/exercise-library/43/seated-shoulder-press/
[6] American Council on Exercise: https://www.acefitness.org/resources/everyone/exercise-library/295/lateral-shoulder-raise/
[7] Mayo Clinic: https://www.youtube.com/watch?v=P-DbBfHZHC8
[8] American Academy of Orthopaedic Surgeons: OrthoInfo - Shoulder Conditions
[9] American Council on Exercise: https://ace-pt.org/shoulder-exercises-for-strength-and-flexibility/

Stay Tuned!

 I've been working on lining up some Q&A's to add to the blog from some well-respected people in the exercise, sport-performance, coaching realm in the near future. I'm excited about adding this type of content to the blog.

Currently, I've got four different individuals lined up to provide some new information to the blog. If there is anything in particular that you would like to see/read about, let me know and I'll try to make it happen!

Beyond Stuffiness: The Science Behind Your Dominant Nostril

(NOTE: A recent conversation with a family member this past weekend was the inspiration for this blog post. Thanks, Jason!)

Ever wondered why one nostril seems stuffier than the other sometimes? It turns out there's more to nostril dominance than just a passing annoyance. Your breath and your nervous system are connected in a fascinating way, and which nostril is on top can actually influence how calm or energized you feel.

Preventative Pain Series: Knees (A Series)

 

Knees Over Toes: Keeping Your Adventures Going Strong

Our knees are the ultimate adventurers. They propel us through life's journeys, from conquering mountain peaks to simply walking the dog. But like any trusty companion, they need a little TLC to stay strong and happy. The good news? Keeping your knees healthy doesn't require scaling back your active lifestyle.

In this post, we'll explore some data-driven strategies and easy-to-understand tips to prevent knee pain and keep your adventures going.

What to Expect When You're Expecting: A Rotator Cuff Surgery

 

Facing rotator cuff surgery can feel daunting, but with preparation and a positive attitude, you can navigate the recovery process smoothly. In the next of our "What to Expect When You're Expecting" Series, we will guide you through what to expect before, during, and after your surgery, so you can focus on healing and regaining shoulder strength.

Updated Blog Post: The Powerful Effects of Music on Your Mind and Body

 

I've been going through some of my older blog posts that were very popular (in terms of clicks/views) and have been updating them with new information that has come about in the years since. This one focuses on my second most popular post, looking at the affects music can have on your brain/body. Check it out!