3 Simple Moves That Fight Knee And Hip Pain
If you’re like us, you’ve probably never paid your ankles much attention. But it turns out they can make a big difference in how you feel. “Over the years, thanks to inactivity, our ankles tend to lose flexibility and range of motion,” says Bruce Mack, cofounder of MBSC Thrive Functional Training.
When your ankles aren’t able to achieve the 360-degree range of motion they’re meant to, your knees (stabilizing joints that’s main job is moving back and forward) are forced to take on side-to-side motion. “Not only can this cause pain in the knee itself, but when your knee is out of whack it can also lead to hip pain,” says Mack. “Everything is connected. When a joint isn’t working as it should, the rest of the body suffers."
Luckily, rehabbing those creaky ankles is incredibly simple. “Ankle mobility is something you can reprogram, kind of like software,” says Mack.
Doing these 3 simple corrective movements at least 3 times a week can build your range of motion and increase flexibility.
1. Rocking Squat
Get into the bottom of a squat position with your feet shoulder width apart, hands together in front of your chest and elbows pressing against your inner knees. Lean your weight to one side(A), then rock back to the other side(B). Continue rocking side-to-side for 30 seconds.
2. 3-Point Half Kneeling Mobility Work
Start in a half-kneeling position in front of a wall (you can hold a foam roller for balance is needed), front knee bent at 90 degrees and over ankle(A). Keeping your front heel on the floor, lean your weight and hips forward until front knee touches the wall(B). Hold for 5 seconds, then return to starting position. Repeat the move 2 more times, first angling the knee to the right and then to the left.
Grab a tennis ball and place it under your foot while in a standing position. Roll the tennis ball up and down the foot. When you find a sensitive area, hold the ball there for a few seconds and add a little more pressure with your body weight.
Aim for 30-60 seconds on each foot.
Video: 3 Simple Dance Moves for Beginners (Hip Hop Dance Moves Tutorial) | Mihran Kirakosian
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