Do you experience hip or back pain when doing deep squats? Join Jarod Carter and Max Bookman in clarifying how to do a quick ankle self-mobilization to improve your deep squat performance.
If you are dealing with hip or knee pain and would like to know how we can help, call or text Carter Physiotherapy at (512) 693-8849.
Improve your deep squats with ankle self-mobilization
Watch the video below to learn how to squat heavier and safer with thes self mobiliation techniquest. Leave any questions you may have in the comments section below.
I love these guys! I’m a therapist and that job requires a lot of sitting which, if you read Jarod’s article in Austin Fit, you know is never a good thing. After a really busy time I ended up with back, hip, knee and foot pain. Jarod and my therapist got me functioning again and back to comfort. They have different but complimentary styles. They care about their patients and they know what they’re doing. Really five stars aren’t enough!
There is an old saying that is ‘as the foot goes so does the knee.’ This is very true.
Pronation is not inherently a bad thing. In fact we need to pronate through our feet. It is how we properly transfer forces through our body.
Pronation is the foot movement in which your foot rolls in causing your arch is getting to get lower. But when we overpronate, we put our other joints at risk for injury … including our feet. And when that happens, you’ll keep getting the same injuries when you run.
But how do you know if you pronate too much? Do you know if your shoes are enough to provide the support you need?
Try this: Get the bottom of your feet damp and then step on a piece of paper. If your footprint has no gaps/indentation in it, you most likely have flat feet and need more support than you could get from most shoes.
[Aside: if you read Born to Run and think everyone should be running around barefoot, we have about 100 past patients that were injured by running in minimalist shoes who would tell you differently. Barefoot running can be appropriate for some runners, but certainly not all of them.]
Overpronation can often be caused by having flat feet. The arch is NOT meant to a be weight bearing surface of your foot. When your arch becomes a weight bearing surface, problems begin to happen. The knee collapses and the hip begins to rotate inward. If you repeat this enough, injury is not far off.
So what can you do if you overpronate and are at risk of injury (or already hurting)? A good pair of supportive shoes is a great place to start. Since every foot, body type, and running style is different, we can’t suggest specific shoes here in this article without evaluating your feet. So our best advice is to make sure your choose your running shoes with the assistance and guidance of a professional who has a lot of experience working with runners and shoe selection.
But what if even the most supportive shoe is not enough by itself to adequately position and support your foot? What other options do you have?
Here, we would suggest two things. The first involves making sure the muscles in your feet are strong enough to do their job and support the feet as much as possible. See the videos below for some quick exercises you can start doing to strengthen your feet.
Though strength is very important, when you’re full body weight is coming down on one foot during your running stride, there’s only so much that the muscles in your feet can do. For those who severely overpronate and collapse through the arch, even strong feet and supportive shoes may not be enough to avoid running injuries at the foot, ankle, knee, hip, or low back.
In this situation, Custom Orthotics are your best bet. They are an assistive device that is placed in your shoe to provide the exact level of support you need and to help distribute forces more evenly through the foot and up the leg. We have seen people with debilitating foot, knee, hip, and back pain get amazing relief and the ability to return to running once they started using custom orthotics.
The market is filled with a lot of options of what to put under your feet. Most over-the-counter shoe inserts and arch supports do not provide the support needed by someone who has significantly flat feet.
At Carter Physiotherapy, we are experts in evaluating the foot and in the creation of custom orthotics. If you have any foot, knee, hip, or back pain when you run, it may have something (or everything) to do with your feet. If you’d like to have a free assessment of your feet and whether or not you would have less running pain with custom orthotics, call us at (512) 693-8849.
Are you frustrated with constantly dealing with same running injuries over and over again? The pain goes away with rest or treatment but then comes back as soon as you try to increase your mileage? You’re not alone! Austin is a great city to be a runner and we see a large number of runners at our physical therapy clinic. It’s not uncommon for a new patient to tell us that they are dealing with an injury that pops up ever time they try to increase the distance of their runs past a certain point. Ex: “I can do 3 mile runs everyday and feel fine, but as soon as I try to push past the 5 mile distance, my calf starts hurting again.” Sound familiar?
If you’re currently dealing with any pain during or after your runs, we can help you figure out the causes of your pain and create a plan to getting of it completely for free … request a free consultation here, and put an end to limiting your mileage.
Research has shown that up to 80% of runners will experience some injury during their running lives. When you run, you experience 2-3 times the force of your own body-weight with every step! Over the course of a run you experience an extreme amount of force through your joints and soft tissues, which can lead to repetitive strain injury if those forces are not well balanced and minimized by muscular-stabilization of the joints.
Resolving running injuries
The key to completely resolving a running injury once and for all is to identify and resolve ALL of the underlying causes of the problem. In today’s unfortunate healthcare world, clinicians are often forced to see many more patients per day than they should. If a patient has knee pain, they only have time to look at the knee … but as you’ll see below and in the next two articles, this will often lead to missing the whole story, and therefore failing to address why you keep getting the same running injuries over and over again.
The most common running injuries tend to be at the knee. The knee is a simple hinge joint that is wedged between your hip and your foot, and the reality is that your knee is usually not to blame!!
Knee pain is usually either a result of poor hip muscle control or over-pronation issues. Pronation is a natural motion of the foot that happens when your foot contacts the ground and your arch goes inward. Over-pronation is when your arch collapses too much, placing increased stress on all the joints above.
In Part 2 of this article series, we will discuss about what to do about your overpronation issues. The first joint above the foot/ankle just happens to be your knee, and often takes the brunt of any issues in the foot.
Poor hip control and hip muscle weakness is another common problem that leads to increased stress on your knee, and we will explain more about how to avoid this issue in Part 3.
The video below demonstrates the Single Leg Stance Test, which is part 3 of a 5 step Functional Movement Screen I taught to a group of personal trainers. This set of movement tests is designed to identify predispositions to injury so they can be addressed before a problem occurs.
Click here to be able to choose between all five of the movement screen videos.