Ankle Archives - Functional Performance Center

The Importance of Multi-Plane Movement

We live in a multi planar world! We rarely move in just one plane of motion. Yet, when we
go to the gym or train, we tend to get stuck in the same positions time and time again. Just think
about the position you squat in or lunge. Is it always with the same foot position? Always in the
same direction? This is a friendly reminder to break out of single planes and help prevent injury
by doing so.

It doesn’t have to be complicated. For example, when squatting, vary your foot position
every set. Utilize staggered stances, wide and narrow stances, toes in and out. Then, combine
these things in as many ways as you can think of. There are many options. This will help
prepare your legs for any position they might land in during functional tasks, such as walking,
hiking, or housework. When you train your body for all directions of load, you reduce the risk of
injury when you get into those positions in daily life. Below is a picture of some of the stances
mentioned earlier for you to try. Start with body weight or light weight and work up to heavier
weights or maybe start with just the first line and add more as you are able. Safety first!

This same concept can be applied with most exercises, no matter the difficulty level or
intensity. For instance, if you like to walk, try walking sideways or backwards (safely). This will
work different muscle groups and help improve balance in those directions. If you are lifting
upper extremities, try punching in direct directions, not just overhead. Remember, if you want
your body to work in multiple planes, you should train it to do just that!

What Shoe is Right for You?

What activity are you trying to do?

Your shoes should match with the activity you are performing. For instance, the shoe you

wear to hike, would look different than a shoe you wear to work, which would probably

be different than the shoe you wear to the beach. Wearing the appropriate shoe will help

prevent injury and reduce discomfort during activity.

Is your shoe in good shape?

Typically speaking, you should be replacing shoes worn on a regular basis every year.

The more you wear a shoe and the more rigorous the activity the more regularly they

should be replaced. Things to look for to determine if your shoe needs replaced. Is there

tread left on the bottom of the shoe? If the tread is worn flat at all or the depth of tread

throughout is more than 50% reduced, then it is time to replace. Are there tears on the

fabric portion of the shoe? If a tear is bigger than the tip of your pinky, then it is time to

replace. Is the shoe becoming painful to wear, when it typically is comfortable? If there is

new pain, blisters, or red spots on the feet, then it is time to replace.

General things to consider:

There are several things to think about when shopping for shoes. In general the softer or

more cushioned a shoe is, the faster it will break down. If you are going to be doing

anything more than light activity in a shoe, there should be good structure to the shoe.

A couple quick tests to check a shoe for stability are the bend and wring tests. You

should NOT be able to bend the toes of your shoe all the way to the heel of the shoe and

you should not be able to wring the shoe like a towel. If you can do these things, then

your shoe does not have much stability/structure and is not doing much for you during

activity.

What shoe is right for you? One of the places we refer people to, as well as may go to ourselves, is Sole Sports. Check out their website to see if it’s the right place for you. You may also speak to Allison, Brooke or Sara about a possible discount.

Treating Ankle Pain & Instability

By Brooke Iseler, PT, DPT

Have you ever rolled your ankle while playing sports? Maybe you were walking on uneven ground, or just going up/down stairs at home? Ankle sprains happen a lot! Some studies show upwards of 70% of active individuals experience an ankle injury during their lifetime. Of these, most experience reoccurring injuries to the same ankle. When this happens, damage can occur to the tissues around the ankle. In turn, leading to deficits in mobility and strength of the ankle and lower extremity as a whole. These deficits may prevent full participation in desired activities. Does this sound familiar to you?

The ankle is a complex joint – consisting of multiple bones, muscles, tendons, and ligaments. All of these have to function correctly for proper biomechanics during activity. If any one component is damaged, lower extremity movements patterns can be altered. As the foot and ankle are the first to take impact during weight bearing activity, this can lead to dysfunction at the foot/ankle or further up the chain at the knee, hip, or even back. The severity of ankle injuries can differ greatly. Even a mild injury can result in long-lasting deficits and dysfunction.

If you have had an ankle injury recently, or in the past, the stretches and exercises below may help improve any remaining symptoms. If you find these to be helpful, or more difficult than you expected, you may benefit from further evaluation to determine if formal physical therapy could get you back to 100%. Please give us a call at (480)968-2020 or email us, if you would like to schedule an appointment with one of our professionals. We are happy to help get you back on your feet

With hands on wall, bring one leg forward and rotate it from side to side, keeping knee in line with belly button. Rotate 20 times, switch legs, and repeat. Perform 2-3 sets on each leg. This will stretch the muscles in the calf. If you don’t feel a mild to moderate stretch, move stance leg back farther from wall.

Begin with one foot on edge of chair or bench. Then, drive hips forward until you feel a stretch in the front of the hip. Return to starting position and repeat. Perform 15-20 times, 2-3 sets on each leg. This will stretch the lower extremities and improve hip mobility. Remember, safety first. If your balance is compromised, stand at edge of counter or at wall for upper extremity support.

Standing in doorway, using frame for support, reach back and tap toe out to right, return to starting position, then reach and tap toe straight back, return to starting position, lastly reach back and tap toe out to left. Perform 15 taps per leg, repeat for 2-3 sets. This will help strengthen the muscles in your leg and hip, improving stability as well.

Begin standing on one foot with hands overhead. Reach other heel forward, tap on ground, reaching back with arms as you do. Return to starting position, repeat 15-20 times, switch legs and repeat 2-3 times on each leg. If you have pain or lose balance quickly, perform in doorway and hold onto frame for support. This exercise will improve lower extremity strength and stability, as well as increase ankle range of motion.