MobilityWOD

DIY Friday: Too Tight and Too Loose Ankles

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*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.

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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:

  • 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 

DIY Friday: Combating T Rex Arms (and elbow tendinitis and carpal tunnel syndrome)

diyfriday (2)

*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.*

6466222045_5cb6cc05d0_bLately my life seems to be all about pretty large quantities of seeing people in my Rolfing® practice and working on the computer. Which leaves me over here with the T Rex arms. You know, the forearms that have gotten so tight that my whole arm is shriveling up into itself. It's super sexy. It's also a big giant red flag of elbow tendinitis and carpal tunnel syndrome on the horizon (not to mention what that strain does to a neck and thoracic inlet). So I've been on top of my stuff and working my forearms every day which is helping tremendously. And since we live in a T Rex arms kind of a culture, I thought I'd share some of my favorite resources out there. There are so many that I'm going to break this into a 2 parter, so tune in for more goodies next Friday (Or hey now! You could subscribe so you don't miss any FFF treats!). This week is the "therapy balls gone wild" portion of the programming, next week we'll get into movement that you can use to open and strengthen your arms and hands.

For all the manual therapists, power lifters, and those chained to a computer or smart phone (99.9% of us), this one's going out to you!

We'll kick off the party with a couple of great videos from Sue Hitzmann, creator of theMELT Method®. First she talks about why stretching the wrist itself might prove agitating if your nerves are inflamed, and what to stretch instead (video courtesy of Wellcast Academy):

And here's Sue again showing some of her MELT Method techniques for working the hands, wrists, and forearms:

 

Lastly, Kelly Starrett of Mobility WOD shows some of my favorite ways to work the forearm with therapy balls (they're using lacrosse balls, but I vastly prefer the Yoga Tune Up® therapy balls, I'll put out a whole post on why soon...). And I'm not going to lie, I'm very intrigued by the Arm Aid gadget that they pull out towards the end. I'm not usually a big gadget person, but this one looks compelling:

Use the resources, keep the roar, lose the (T Rex) arms.

Photo by octolilly