The Issue: Tight Ankles
Sometimes muscle and joint issues stem from the foot up, says Erika Lewis, a physical therapist at Providence Sports Care Center in Portland, Oregon. A tight ankle can make your knee collapse inward, your head fall forward, and/or your chest collapse inward. It can also impact your ability to perform deep squats properly. To check your ankle strength, stand in front of a mirror, do a partial squat, and you’ll see instantly if one side is wobblier or less stable than the other.
Start in a half-kneeling position, with the tight ankle leg forward, holding a stick in front of you with both hands. Cross the bottom of the stick in front of ankle, with the stick’s end on the floor outside of the front of your foot, and hinge forward from hips. Keep heel flat on floor, and push knee forward, just past the stick. Return to start. Try to do 10 to 20 reps daily to help stabilize and strengthen your ankle.
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