Functional Ankle Mobility Drill (Build Full ROM)
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- Опубликовано: 13 янв 2019
- Learn an easy ankle mobility drill that you can use to relieve ankle pain and prevent future injuries.
Static stretching won’t do the trick. Instead, active muscle engagement with the muscle patterns you will use in real life will help prevent sprains, ankle pain, and that feeling of joint stickiness or immobility.
Coach E demonstrates a unique drill that's going to help improve ankle mobility and foot mobility around all the ranges of motion.
Most ankle exercises take you through plantarflexion and dorsiflexion. You will also improve your end range mobility through eversion and inversion. Plus, you will engage not just your ankles but your feet, knees, and hips too.
It also works well for people who play sports like soccer, tennis, or basketball, which require the ability to change directions quickly. The extra range of motion adds stability when hiking or walking over uneven terrain.
You won’t need any equipment and can do this anywhere you have a place to sit - when you get up in the morning, at work, or warming up for a sport/activity.
Tip: Don’t forget to breathe. Doing big, 360 breaths where your rib cage expands in all directions and slowly releases will help keep you focused and prevent the bad habit of holding a lungful of air while performing exercises.
If you find this video helpful, like, subscribe, and hit the notification icon to get updates on new mobility exercises to keep doing the things you love pain-free.
RESOURCES AND LINKS MENTIONED
Read more about ankle mobility and what you can do about it: www.precisionmovement.coach/i...
Lower Limb Control course: www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. 
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I wish I saw these exercises fifteen years ago when the ankle sprains started when I was playing sports as a kid... followed by years of knee pain, fallen arches that I was told were due to flat feet and knee valgus. Hundreds of dollars spent on orthotics... only to now get plantar fasciitis and more pain in my 20s... these exercises are promising already. thank you!
Any updates has it helped
Has it helped?
You're not alone. I just turned 26 a few weeks ago and I've had foot pain all my life. All my podiatrists have done was just tell me to wear an ankle brace and high arch supports. Where has that gotten me? I live in almost constant foot pain every day of my life with my tibial tendon in my right foot feeling like it's going to tear. So I switched over to barefoot shoes and I'm hoping these strengthening exercises can help save me from becoming crippled by my flat feet by my 40s.
@@Masterr59 how'd the barefoot shoes work out? I'm thinking of getting some too
@@06callum06 Not bad. I mean, the pain isn't all gone. But I'm on my feet for sometimes 15 hours a day and I do think the barefoot shoes have strengthened my feet overall. I'm actually getting ready to buy another pair right now.
Wow I'm here from the overpronation video and I swear I felt the difference when I stood up! Good stuff
Good stuff indeed!
Wow you're right! So glad I watched this video
Same
Does these exercises helped?....plzzz reply🙏🙏🙏
Just found your channel at 4am this morning. Couldn’t sleep so I was researching fascia, along with ankle and hip mobility. I’m helping my wife who broke her ankle 14 months ago. I’m also helping my 12 and 8 year old daughters correct their flat fleet with ankle, foot, and hip exercises.
Your channel is great - no one is teaching these exercises. Thanks so much for sharing your knowledge with us 👍
Wonderful!
Thanks so much for trying out our stuff with your family. The entire team appreciates that level of trust.
Please email me at vip@pmcoach.pro so that I can make sure that you are on track :)
- Coach Joshua, Team PM
Came here from the overpronation video. Literally have never had someone recognize how to address this in such a thorough and creative way! Wish I learned this 6 years ago. Thanks
You are welcome.
Excellent video. Totally professional demonstration and explanation of a neglected exercise. I'm impressed by the carefully crafted commentary touching on all important points.
Good work, greatly appreciated, thank you.
Here you go:
ruclips.net/video/AfoJAw57zu4/видео.html
ruclips.net/video/r6XNtL8FpNY/видео.html
:)
- Coach Joshua, Team PM
My feeling is that his neurobiological comments do a great deal for motivation and precision when exercising. And develops body awareness.
"What the matter with the open chain movements recommended? Our feet are always involved in close chain movements..."
Wow... this is some serious stuff. Definitely never seen this anywhere. I been trying to find a video forever on how to fix my arch and knee pain and this and last video helped give me the knowledge of what’s going on, this right here I’m really feeling it.
Thank you for these videos and keep the content coming!
how is it going 2 years later?
Thank you. Will use these techniques on my clients.
Love it that you always have functional movement exercises instead of exercises just for the sake of being different. ❤️
Thanks so much for the validation @Puja Verma! We definitely want to promote exercises that work. - Team PM
I’m seriously cryin! I’ve been bed bound for 3 months! Blaming my knees for my problems, knee braces and 300$ shoes. 1 cycle and my foot was back in place, my fat toe wasn’t touching the ground! THANK YOU MAN THANK YOUUU!!!!
You are so welcome!
Definitely made this a resolution. Improving my squat depth in general and this video is a major one. Thanks a lot sir
Did you got rid of your overpronated feet?
How did it go?
- Coach Joshua, Team PM
Thank you, just thank you. So very much. I actually bought arches for my shoes, knowing that couldn't be the answer. This is the only thing that has helped! You are a blessing!
You are so welcome!
You are out in front, this is such a great exercise and makes so much sense. Been doing useless ankle rolls in the air for years and years...waste of time (as is most typical PT.) This is being added!
Thanks for the recognition.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you Eric for hitting at the true core of the issue. I've watched dozens of videos on plantar fasciitis, and all the professionals for the most part reveal that they don't truly understand this issue. I've been walking with an overpronated dead foot for more than 20 years. After using this exercise for a few weeks, I'm seeing a lot of improvement. The foot/ankle/lower leg alignment starts to get much better as you just train the ligament/fascia to work in the way they should!
Great to hear!
Thanks so much for trying it out and for commenting.
We love reading about people like you.
Keep up the fantastic work :)
- Coach Joshua, Team PM
Thanks, Eric! You're videos are helping me quite a bit today.
Happy to help!
Complete WOW… another one of your videos sent me here. Thank you for being so concise. After 40+years of standing now being retired my gardening is showing me how I have truly messed up my career has made me… plus both hips being replaced… but they are really good… but standing has given me plantar fasciitis’s and now my knee… I’m totally taped with KT… so thinking there’s got to be some physical therapy for this!!! Your the first that showed up for me on YT!!! So grateful… I’ll go to your other videos also… thank you thank you thank
You're welcome :)
Thank you so much for this exercise. I’ve been having a ton of foot pain, realizing my ankles are pronates and legs are bow legged this is helping fixing that bow leg and over pronation. This works so well as a warm up for me before I do single leg step downs
Glad that you found it!
So professional, to the point, without wasting any seconds. Great guy👍🙂
I appreciate that!
A freaking wizard, you are.
crazy, man! when i stood up, i could feel the metatarsals that i’m supposed to be driving off of while walking. definitely helped re-learn how to properly apply pressure to my foot.
thank you so much for this. 💯 🔥
Rock on! Thanks for watching and sharing your feedback. We are so glad that you got something out of the video. - Team PM
Interesting to find my comment on this video from 2 years ago.
I’ve since sprained my ankle and fractured my talus bone. The healing process has taken longer because on this foot I overpronate and it exacerbates the pain on nearby nerves/ligaments/plantar fasciitis.
Luckily I remembered having problems with overpronation on this foot 2 yrs ago, and it’s led me back to these wonderful exercises again that I’ve forgotten about.
Thanks for keeping up the videos on your channel Coach E, they’ve helped me be able to rehab my ankle the past 2 weeks when nothing else was working for 3 months!
Thank you for your reply. I have purchased lower limb control which I’ve done once. It is going to make a welcome difference! I’ve also purchased spine control. You are a blessing! 😊⭐️🤓
Wonderful!
Your videos are so helpful and merely excellent. They are so appreciated. Great insight and understanding! Expilicit and so useful!
Glad you like them!
Fantastic review of the biomechanical dysfunctions that lead to overpronation! I have not seen a video like this that fully explains the causes and remedies for overpronation. Thanks so much for your excellent video! I will definitely put these exercises into practice and subscribe to your channel.
Were you able to fix flat feet?
Dude, thank you for this video. I’ve been having a nagging issue for the past 2 and half years. I couldn’t figure out what complication was causing my pain, glad to see someone come up with something that covers all the bases. After just one rep of these movements my discomfort was dramatically reduced.
Glad it helped!
Rizz any long term information? I'm about to start incorporating this exercise into my daily life cause we as people shouldn't have to live in pain. Just hard to find the right solutions. Please respond if you can. Thanks hope you're well.
@@Aneiriko I’ve had quite a road of nagging pain and injuries over the last few years. Finally figured out what was causing all my pain was. If you have more general tightness and pain check into “Left AIC right BC” pattern tightness. Something that I’ve literally been dealing with for years and started to find some relief. Have a broken leg currently so it’s hard for me to do a lot of the exercises.
@@Rizzvisuals Man life sure knows how to pack it on. I wish you a miraculous recovery so you're better than before. I googled the pattern and the images, yikes thats essentially my posture and stance. I got work to do. Greatful for your input, i'm almost certain you just answered my prayers. Take care and stay safe!
I love this routine...I can already feel the benefits from practicing this!😁
Wonderful!
Excellent! Good work! Thanks!
So good! Really helping with my recovery post sprain. Gracias 🙏🏻
That’s great to hear :)
Wow. Out walking recently in converse shoes I hadn't worn in a while and the flat sole makes it obvious I have a noticeable inner ankle pronation. I can feel the shoes just not landing right. I did this exercise a couple of times in the house, but today went out walking and noticed it had improved but still there. Long walk, stopped a couple times to do the exercise and made some improvement. Later I stopped and instead of just pressing the front of my foot, I grabbed the underside of the cement bend so I could apply more pressure. In a moment I walked different. There was so much information flooding up from my feet. I noticed my pace went from a quick clip to much slower, much more balanced. I ended up walking another 30 minutes just being aware of my feet in a totally different way. Thank you!
That's great progress :)
This is miraculous! 🙏🏼
wow… quite interesting will definitely try them…thanks much
You are welcome.
Spot on tips. Thank you for adding this link for your video from from your last post.
Thanks for watching :)
You sir are a GOD! I'm recovering from a broken (distal) tibia and fibula. Did several weeks of PT at a PT office, now doing work at home to continue to build ROM but my guys didn't teach me your exercise. I just did it and I can already tell that it is really working what I need to be worked. Will report back. Thank you SO much!!
YES this will be huge for you especially in restoring function to the lateral and medial musculature!
Ditto here on ankle fracture recovery, tib and fib, SER IV, two+ months ago. I was just cleared to begin weight bearing as tolerated and currently have very very little ROM in the injured ankle. Did the sequence and what a fantastic exercise for my current stage of recovery! 😀 Def will use this exercise for both feet! Thank you 3× Precision Movement!👍
@@th5562 I know you've heard it 50 times over but don't neglect your recovery exercises. Also had a tib/fib about 1.5 years ago and I didn't do enough at home PT and never really got full ROM back. That's why I'm on the channel today trying to work on it. Good luck in your recovery! It definitely gets better mentally after you are weight bearing again.
How did it go Glennie?
How’s your range of motion now?
Awesome video! Thank you! I would also like to say I was sold as soon as you mentioned 360 breathing! So many trainers and clinicians talk about “deep breathing” but don’t mention how...or the 360 concept. Awesome job! I am going to follow you!
Good stuff and thanks!
Did these exercises and noticed difference straight away , thank you
Awesome!
Youre a genius man
Great informative videos ..i hope you keep making this corrective type videos thank you so much for sharing
Will do!
Fantastic drill, thank you.
Anytime!
I'm so glad I found this. My ankles are feeling much better. Can't wait to see if my ankles were the cause of the host of other issues I had up the kinetic chain.
Happy to help!
Excellent Eric. Thanks for this exercise, a true gift 👌🏼
It's our pleasure :)
Keep up the good work those are some fantastic exercises! I love the motor control and breathing components.
Glad that you like them :)
Thank you so much for this video, Eric!! God bless, and lots of love! 😃
You are welcome :)
Thank you so much for creating this video, these exercises, and all your wonderfully explained exercises and programs. I've been doing martial arts for over 20 years, and plan to continue for decades more--and thanks to all your outstanding exercises, classes and programs, I see this will be possible for me. I am recommending your website and RUclips video channel to pretty much everyone I talk to--you really are creating an outstanding body of work that can help keep all of us active, fit, and moving. Thank you so very, very much!
You are welcome! Thanks for the kind words and referrals.
Thank you, Eric. I'm happy I found your channel!
Us too!
Thanks again for this awesome video! this exercice is really promising
You're so welcome!
These videos would have been great to see before I had unnecessary knee surgery! Love your style of teaching & clear directions! Like I said in the last video I watched, you have a new subscriber! Great videos!😊
Glad that you found us and thanks for watching :)
Got here from your over pronation video. I'm about 14 weeks post-op from left acl replacement. I'm guessing I've been heavily compensating my gait on my right because the foot pain has been severe the last couple days. So glad I found your videos! Very hopeful I'll avoid any lasting issues with these tips.
Good luck!
Great vid thanks!!!
🙌🙌🙌
Very helpful I did the knee exercises and then this exercise yesterday and knee pain went away..also tried hot and cold water bonus tip today..it worked like magic on my knee effusion.Thanks and may God bless you.
Great work!
Yeeiii I was 3000 like!!! Love your videos! that´s the real functional movements are, also you show us that simple is better
🎉
thanks for this super helpful video, the explanation of the "how", and to the point.
You are welcome!
Thanks Eric .I will try the exercise as it might help improve my hip mobility reduce pain . Unfortunately, already I have hallux rigidus in both big toes ; wearing othotics but still have stiff calfs and pain above the hips .
You can do it!
Fantastic training video, I learnt so much. I have been wearing orthotic in-soles for the past 25 years but ended up with bad knee problems despite. I wished I had watch your video earlier. well done!
Hope it helps!
How are you now?
Thank you for cueing the breath 🙌 360 breathing is key. Great video really appreciate
Glad to hear it!
Thank you so much, these movements are different and it’s moving the whole leg, the Ac bands I think mine is stiff and I been have heel pain for months with some physical therapy is getting better but your exercises will hopefully get back to normal, I can’t run like use to but very hopeful now, God bless.
Thanks for following along and keep us posted on your progress :)
Great drill Eric, thanks
You are welcome!
This helped me , i've been battling with all sorts of foot problems for 15 years. been doing this for 1 mo. now i feel like i can sprint!! before i couldn't even walk for 15 minutes without inflammation afterwards.
Wow...that's great! We loved reading that :)
- Coach Joshua, Team PM
Thank you, I shall try it and give you feedback on the outcome.
Best wishes,
Afzaal
Feedback plz
Ive got calcaneal eversion and my inner ankle is very tight ,i had developed anxiety because of this ,knee and back issues but this ROM gave a significant relief and helping me strengthen the ankle my glute activation started in minutes after the exercise ,i was not understanding the cause from my flat feet even after strengthening the foot muscles . These stretches improved my ankle mobility and activation of glutes and VMO
Wow!
It's great to read about your progress.
Thanks for sharing it with us and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you so much for making this video !! 😀😀❤️❤️
You are welcome!
Fantastic just what I need bless you 🤙🏼🙏
Glad it helped!
Totally professional! Congratulation 👍👍👍👍
Thank you so much 😀
WOW!! Thanks a lot 👍
Great video! Thank you!
I have to admit while I had no trouble moving my feet into position, I could only push down with my big toe and joint and not the entire ball of my foot. I could also feel muscles firing off all the way up my torso.
Any update? I am in the same boat I can only push off with the big toe
I feel my calves engaged (which I feel is a little too much).
@@EJames-nm4qt Same here, I feel like I'm pushing with all my might but nothing's happening under my foot. Am I doing it wrong or am I just weak?
Thanks for trying it out!
@@airikr01it is probably weakness. I had to consciously I had to think hard about driving the entire ball of my foot on the ground. So I would focus on just finding that feeling before getting into the exercise. It feels different.
I sprained my ankle twice, decades ago, and I had to stop Tai Chi because it's getting stuck and giving me first MTP pain for over a year now. I have gotten amazing relief from this drill, THANK YOU!!
Good stuff!
i think u just saved me ankles
can't thank u enough
Awesome! You are welcome.
Amazing work and innovative stretch! My right knee and heel are inturned with my arch having strong pronation. This is the first stretch I've EVER done that gave my knee more mobility, specificaly with the last position with the foot sliding towards the other leg. I couldnt believe it, stood up, and noticed a line of sorts from my heel to my inner knee had "awakened". Never knew a muscle there could be felt. Thank you for the amazing work! Im now a subscriber 😊
That is so cool!
Thanks for sharing that...we really appreciate it :)
- Coach Joshua, Team PM
lovely brother thank you. You are the best physio in youtube.
You cured my arched back as well as my duck foot.
Now i am loving the way i am walking
Awesome dude! How long did you work with the exercises for each issue?
No brother i just did few times.
I don't remember. I did not have big problem.
But i love the way you go to the root of the problem.❤️
I've recently realized my left ankle could not rotate outwards and I'm not knowledgeable about anything to do with fitness. I watched this video, did this drill, and immediately after I did the routine obviously not expecting immediate results but I can rotate my ankle both ways! It's not perfect but the fact that I can do it at all made my day!
Amazing!
Great! Sir very basic as well as very unique shows ur class.
So nice of you! Thanks for following along.
Thank you I will try for a few weeks and share my results! I know this will help tremendously..
Excellent! We are excited to hear about your progress :)
Eric im so glad i found this video. I had no idea what overpronation was until i went to Fleet Feet and got my feet scanned. They told me I had pretty bad overpronation and I ended up purchasing the Hokas Arahi 6.
I started walking with them to get back into shape and unfortunately I think I sprained my left ankle. I found this video and am going to try these movements to help stregthen my ankles/feet due to my pronation and flat feet.
If you have any other videos specific to this, let me know! Again this is a life saver. Appreciate it!
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Just to let you know, Im a skateboarder coming here to get ankle mobility, add that to the sports you pronate in the air!!! Thx for the exercises coach!
Welcome!
I got pain in my left ankle whenever i try a boxing pull-counter. Your stuff has worked in the past so imma give this a try
Did it work?
- Coach Joshua, Team PM
I'm so glad you made this video, like GREATLY appreciate it. I have that over pronation on my right foot that has pretty much affected the right side of my body, I feel as if everything is imbalanced and when I try to make my right foot straight everything feels awkward, which has affected doing calisthenics and weight lifting and martial arts, I will start doing this drill tonight after work and I'll come back in a month to report how it has helped me
Thanks for checking it out and let us know how it goes :) - Coach Joshua, Team PM
Hey man, has it helped you?
@@usmanhyder I do feel a difference in a positive way, still gonna keep doing it
@@battlefox8460 it's 5 months now any difference?
@@battlefox8460 any improvements dude?
You are very good at what you do. I could go on but that's what it comes down to. Thank you. Immediate subscribe.
Thanks for following along!
I have flat feet, ankle pain, knee pain, lower back pain. This has told me they are all related with one affecting the body higher up as it tries to compensate. Hopefully this will strengthen my base and cure the pain higher up. I've spent hundreds of pounds on supports, creams, footwear and painkillers. Thank you for this video it all makes sense.
This is definitely a great place for you to start!
Also, check out the Strong Feet ROM Coach routines:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach I can't seem to find the strong feet routine page. I downloaded the app as well but don't see it there.
@@dianedao5046 You are so close! Start by tapping TRAIN on the bottom menu and then LIBRARY on the top menu. After that, tap ROUTINES and then SEARCH. Start typing the routine name and it will appear in the list below. Try that out and let me know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you! I will try out the routines. 🤞
Absolutely incredible. God bless you man! Really
Thanks a ton!
Thank you. Just got here from your over pronation vid, which was an enlightening moment. While trying to improve my mobility I realised my ankles were turning as I was trying to improve my squat range. After a lifetime of hyper mobility I’m suffering with bad knees and hip tendinopathy, my ankles have become incredibly inflexible, probably as a result of wearing stiff boots for too long, and having little movement in my big toe joint. I also had bunions removed 30 years ago and no physio afterwards. I’m going add this to my daily repertoire of mobility exercises, as I’m on a serious mission not to become old and immobile.
Thanks for following along!
I had a big toe injury a few years back which lead to overpronation. For a while, it hurt to put pressure on my big toe and first metatarsal, which threw off my gait. Since then, I've had plantar fasciitis, posterior tibial tendonitis, ankle pain, and metatarsal pain. Arch supports never helped me. Every time I tried something like arch support or an ankle brace, it just started hurting somewhere else. It's gotten better by using barefoot shoes. I felt like I had more control without the arch supports, which helped. Doing this made a big difference in getting my metatarsals to fire when walking though. Thank you.
Good stuff!
This program can help you to make even more progress:
www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
Thank you for this, it seems to affect the mobility of the rest of the body
You are welcome and it sure does :) - Coach Joshua, Team PM
Hi Eric! I am super excited about coming across these exercises. My story is complicated so I will try to keep it as simple as possible.
I incurred a tibia plateau fracture in June and have had nothing but problem after problem with my foot and ankle which is interfering with my knee rehab (I have been able to get almost full ROM in my knee, but my muscle strength is hard to recover with all the various foot issues I have had). Everything from Achilles pain to metatarsal pain, which, after finally getting an MRI, we have discovered is a fracture of my 4th metatarsal. I think it either occurred when I took an off balance step and all the tendons in my foot tightened to compensate (that is when the pain came - but it was thought to be a neuroma) or it may have occurred earlier when I accidentally touched down while I was NWB for my leg (the pain was intense enough to make me almost pass out). The misstep could have re-injured it. Regardless, I am now in a boot to give it some time to heal. They think 3-4 weeks should be enough time.
In addition to this, I have found my foot/ankle to be seriously pronated now - bad enough to pull my knee inwards. I have struggled with fallen arches before the accident and made the error of using arch supports to "help" me (now I can see, as others have noted, that I was actually harming my feet,) but they were never this bad.
I realize my weak leg and hip muscles are contributing to the issue and I am determined to get my feet and myself back together. I have purchased your lower Limb Control program as a starting point. Question for you is, how soon can I start it with my broken foot?
Please start moving as much as you can but respect your injury. You won't be able to do all of the material until you fully heal but you should explore what you can do. Let pain guide you.
@@PrecisionMovementCoach Thank you Eric! I will start today!
THANK YOU!
You're welcome!
i have flat feet and collapsed arches and inward knee rotation and pain below kneecap for over 2 years. These exercises seem very practical. I hope they work! Will keep you posted.
Best of luck!
How’s it going so far?
@@aliviazaremba9081 It's a bit better, but I found out I have a patellar tracking issue as well. I'm going to try foam rolling my IT band and doing some inner knee strengthening
@@falayyou how about now?
@@chapter404th i removed most of my knee pain by doing these exercises and strengthening calf muscle (very important)
This was a great video I really have bad plantarflexion and eversion
Glad that you liked it!
Thank you so much!
You're welcome!
Wow looks like nothing but hard and helpful!
It's deceptively difficult and definitely helpful :) - Coach Joshua, Team PM
got my both ankles hurt from bjj ankle locked and leg locked,for almost 2 years i woke up with pain from my feets,going to start do it to see the improve !!!
Thanks for trying it out!
New subscriber from nagaland ❤ finally I found my problem video
Thanks for subbing!
Thank you so much man. Will try it for 3months and come back for results.
You are welcome and we look forward to your progress report :)
- Coach Joshua, Team PM
@PrecisionMovementCoach how long does it take to see a difference?
Did this work for you?
So glad I found this video! I could feel a difference after one time! Hopefully as I continue to do this then that I will be able fix my feet pronation, increase ankle mobility, get rid of my knee valgus and fix my anterior pelvic tilt.
Glad it was helpful!
Hi Bethany, do you have an update? I just found out my anterior pelvic tilt was because of this. Also, my calves tend to engage when doing this exercise, I'm not sure if I'm doing it right.
@@EJames-nm4qt Hi, so I did it for about a week and saw some good improvement but since I have multiple issues to work on I actually switched to a couple different exercises. That took less time too. And yes, my calves do tighten some during the exercise in the video, it’s usually normal when working on ankle mobility, but you could also roll out your calves before performing the exercise. Let me know if you have any other questions 🙂
Bethany update about your pronated feet and knee valgus
@@mosinanson3215 update on feet pronation and knee valgus: I have seen improvement in both but I also switched my routine and didn’t stick with the exercise in the video above. For feet pronation I worked on other ankle mobility exercises as well as a balance exercise. For knee valgus I actually worked on glute strength and exercise technique.
Thanks for this, I didn't realize how dead my foot sole was. After doing this a couple times it feels like my foot sole is "alive" again, thank you!
Wow, so cool!
It's great that you found the video and responded to the exercise.
Keep up the fantastic work :)
- Coach Joshua, Team PM
Excellent !
Many thanks!
Thank you!👍🙏
You are welcome!
Thank you! 🙏🏻
You are welcome!
Thank you so much for this video. I'm 13 weeks out from a rolled ankle. I noticed my ankle no longer is straight. I've had 8 visits with PT and I was never shown this technique. I had one visit with a podiatrist and he wanted my foot back in a walking boot. And I'm on my 3rd chiropractor office to help me with my ankle pain. So far the treatments I've received is Tens unit, infaRed light, laser and special taping. So I'm definitely going to use this technique everyday. I'm tired of my foot not being back to 100%.
Thanks for trying it out and keep us posted on your progress!
Also, check this out: www.precisionmovement.coach/how-to-treat-a-sprained-ankle/
- Coach Joshua, Team PM
How’s your ankle now?
@@itsveeo Hello. My ankle is much better now. No more pain. I got help from a Chinese chiropractor who did special treatments for my ankle. Took 3 visits with him to get me walking better.
Where is the lower limb control vid? Tried to find it - thank you SO much for doing these videos, been to tons of PT and nobody ever helps me - it's the same exercises every time, and I never get better now I've got like 5 issues up the chain - you are helping me, thank you!!
I'm happy to help.
Are you asking about my Lower Limb Course?
Most underrated 💯 🤧
Thanks!
I had to insta like when you mentioned jiu jitsu, you clearly know what you're talking about.
Thanks!
Excellent and elegant. Thanks!
That's so kind...you are welcome :)
Wondering… do you have a video that addresses the knee? My hips and knees are hyper mobile. When doing some of the exercises that shift the leg with a bent knee, my knee seeks stability and becomes irritated. Is there an exercise that can help my body understand the proper alignment. Thanks for any thoughts you may have.🙏
@@GariGold This article may help:
www.precisionmovement.coach/patellar-tracking-disorder/
- Coach Joshua, Team PM
Thank you for this. I have a triple threat. Flat-Feet, Slew-Feet, and knocked knees. I will try these exercises out, because like you said, I haven’t seen anything like it. Every time I look up these problems online, it’s always one or the other, not combined. Another video you explains why I have all 3, might start from the collapsed arch.
I just have one request. Can you PLEASE make a video for someone in my position on how to do proper squats? I’ve literally never been able to do it without knee, ankle or hip pain, mostly knee. Thanks!
I'm so glad that you found the material. I'm excited for you to try it out.
Oh my goodness thank you Mr. Erik or Dr. Erik I’m not sure what your distinction is. I just did it one time on a leg I’ve had problems with after an injury and I cannot believe that this chronic what I thought was a Charlie horse Finally released! My doctors check me out and everything but I cannot understand why I keep getting this recurring Charlie horse type of feeling and my blood work is fine but this is really eye-opening and thank you
Glad that it helped!