september 2018

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IMPROVE KNEE STABILITY

IMPROVE KNEE STABILITY

The hamstrings ( Back of the thighs) and vastus medialis (VMO) are Two muscles that are critical to knee stability

A chain is only as strong as its weakest link!

Toe rek

Why Big Toe Mobility is Important!?

Why Big Toe Mobility is Important!?

When you think of the most common lower body injuries, you think ankle sprains, shin splints, runner’s knee, jumper’s knee, fasciitis, or Achilles tendinitis.

When you have these injuries, you treat the injured area. We might be overlooking a little, but big deal. Dysfunction in the big toe influences every step you take, every lunge, every jump, and every stride of every run. Ultimately, it can be a direct result in many of the aforementioned common lower body injuries. If you have dysfunction (pain, instability, or hypomobility) at the first big toe joint (MTP joint), it could wreak havoc on the entire kinetic chain.

Normal range of motion of the big toe is 40° flexion, 80-90° extension, and 10-20° abduction and adduction. Lack of motion, especially extension, will create compensatory movement at other joints. Common big toe issues such as, hallux valgus (bunion), hallux rigidus, turf toe, sesamoiditis, and gout will limit toe mobility. Here you can see a image of a athlete who demonstrates normal range or motion and limited toe extension.
     

Start Mobilizing some big toe extension. It’s more important than most people think!
Spend time barefoot, wear footwear that lets your big toe extend and if stiff and restricted, start working on restoring the mobility.


This wall stretch is a great one to do daily. 

 

#bigtoe #mobility #stability #running #runningform #endurance#strenghttraining #stretching #bigtoestretch #extension #injuries#lowerbody #motion