*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*
People are frequently plagued by seemingly disparate, but often intertwined, problems with their ankles. More specifically the curse of the too tight ankle, and the curse of the too loose ankle.
Too tight ankles are a pain in the butt for things like doing squats, and for walking and running in ways that won't agitate your spine (because you need ankle mobility for normal biomechanical movement of the spine- true story!).
Too loose ankles are known by their partner in crime: the constantly repeating ankle sprain and the nagging sense that you can't trust bearing weight to the all important weight bearing ankle.
So whether you're a tight-ankled person or a chronic sprainer- or a combo platter of both as your ankle tries to stabilize and find a happy home base- here are some excellent resources for your self care needs:
- First, Katy Bowman, biomechanist extraordinaire, gives this brilliant self-care routine on Livestrong. These are twelve (yay twelve!) self-care routines that are going to help you to both stabilize and open up all the terrain associated with the ankles.
- Did that leave you hungry for more!? Did you totally fall in love with that Wheelies in the Park move!? I thought so. Here Katy talks shop re: ankles with more precision, and also includes the inspiration for the wheelies move, a video by the brilliant Jill Miller. (Seriously the Wheelies in the Park is one of my new favorite things and has my neighbors worried, yet again, about my sanity as I play with them in my yard).
- Lastly, Jill makes another ankle-relevant cameo, but this time with Kelly Starrett on MobilityWOD. He talks about the important piece of the fibular head being able to "get out of the way" so the ankle can move. I see this particular stuck-ness a lot in my practice. And Jill, the chocolate to his peanut butter, comes to the rescue with a therapy ball move to mobilize that. Do not do this with anything harder than a therapy ball. Please and thank you.
Go forth and have happy ankles.
photo by Generation X-Ray