Hey MWod Kids,
Today we are working on the sliding surface/soft tissue side of things.
I want to reinforce that if you are having pain or dysfunction, don’t forget about the simple tool of working on the tissue upstream and downstream of the buisness area.
Achilles sore? Work upstream at the calf.
Knee Pain? Work on the high/low calf.
Patella Pain? Hammer on the tissues above the kneecap.
Take a shot at giving those angry tissues a little breathing room.
Kstar
7 Responses to “Episode 163/365: Knee/Ankle/Achilles Issues? Active Tack and Stretch”
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KStar,
I've been doing some squat therapy lately, as well as hanging out in a full squat as much as possible, and I'm noticing some serious tightness/pressure in my tibialis anterior while doing them. Thoughts?
Thanks for all that you do!
I have the same problem
My take….. While hanging out off-tension, rock back and forth between the heel and ball of your foot. Notice the activity of the tib anterior and its tendon on the front of the ankle. As you translate forward the tib ant is able to shut down as it is no longer required for support. With completely vertical shins the tib ant has to be a counter balance.
Just keep working at it and play with where your weight is on your foot during squats. As your flexibility increases demand on the tib ant can decrease.
Sometimes people clench this muscle even while standing. With your shoes off look at the Tib Ant tendon while standing, in a partial squat, etc. to see if you hold tension there. (this would be a product of bad weight distribution)
Kneel the tib ant onto a lacrosse ball to address the tight bits. Try to point and flex too if a "super friend" is using the lacrosse ball on you.
Hey KStar,
You have an awesome ability to inflict pain, I'm so glad you are using your powers for good not evil…
But seriously? Thank you. I had a bad tibial plateau break 3 years ago and thought ROM in my knee was forever compromised. But thanks to the knee-against-the-wall stretch and couch stretch I can now kneel and sit back on my heels again. And that little ball-behind-the-knee number today? Awesome. Awesomely painful. Thanks!
IonaK
The header of this Mwod peaked my interest some Kstar…so I knew you could help. In the vast amount of knowledge that is Mwod I remembered you said something about having pain on the outside of the knee while doing the "pigeon pose" mob exercise. This just started happening to me on my right knee out of the blue. No recent injuries, Mwod-ing for 2moths, paleo/fish oil uber-star. This bothers me b/c I was a supple Lion in this exercise and now I'm a sharp/nagging Lil kitten. Any thoughts?
Grazie Mille,
SB
You’re wearin a Munster Jersey!