GOING TO THE WALL: ANKLES

Autumn relaxation awaits. Taken by PKSenagore October 2017. All rights reserved.

LOWER LEG MOBILITY MAY HELP LOWER RUNNING AGE
Eric Cressey, the creator of a Running.Competitor.com video article, “Monday Minute: Wall Ankle Mobilization”, says the routine demonstrated in it “is a great way to help identify” problems with the lower leg and foot. It helps with problems that involve the Achilles tendon as well as plantar fasciitis, and increase ankle strength and mobility. Performing the routine doesn’t require much time. It is simple and something I’ve done after runs (sometimes in the middle of tough runs) to quickly reduce lower leg stiffness.
 
There have been a couple of posts in 2016 that concerned ankle and foot health. The September 6, 2016 blog “JOINT THAT REFLECTS A RUNNERS AGE”, reported on research that indicated that what makes runners show their age, is related to reduced ankle function during the stance portion of the running stride.
 
The blog provided an link to a physical therapy website page, “GMB Fix Your Feet” by Jarto, a  website page that provides information and routines to improve foot and ankle health. The physical therapist first introduces the basic anatomy and movements in these structures, then discusses the importance of working on this area, and lastly how to incorporate the demonstrated exercises (foot mobility and strength, calf stretches, self-massage) in a training routine.
 
The later BLOG feature, “2017: YEAR OF HAPPY FEET AND ANKLES; BUILD RUNNING STRENGTH FROM THE FEET UP” was posted January 3, 2017. It highlighted an article by Allison Pattillo for Competitor.com, which reminded runners of the importance of foot strength.  In it she quotes Eric Orton, an endurance athlete and coach. “The health of our feet, good or bad, relates to our run health”.  

​Orton goes on to say, “If you really think about it, our feet are the only thing touching the ground”, and “We are only as strong as our feet.”  The athlete-coach indicates that exercises which focus on the foot and even ankle, hip, and spine muscles “that are often overlooked, are essential when it comes to developing healthy patterns in running muscles.”
 
If you’re looking for a quick addition to your regular routine that will possible help you appear younger as you run, and keep you running into later years, Cressey’s ankle mobilization trick may become a go-to move. If you’re looking to perform much more ankle and foot work, possible because this is a problem area for you, check out the GMB piece.
 
RUN HAPPY!

http://running.competitor.com/2014/04/injury-prevention/monday-minute-wall-ankle-mobilization_5886/amp

http://running.competitor.com/2016/09/news/nearly-90-ellen-lem-rocked-disneyland-5k_155249
 
http://www.ncbi.nlm.nih.gov/pubmed/26258853
 
https://gmb.io/feet/