Have you tried to solve knee pain, but nothing is working yet? You may be struggling because you aren't improving your ankle dorsiflexion.

Ankle dorsiflexion and mobility (or lack thereof) is one of the common causes of knee pain, yet it is also one of the most overlooked. You'll learn what ankle dorsiflexion is and why it's important to the good health of your knee and lower limb movement patterns. You'll also learn the most common causes of limited ankle dorsiflexion mobility.

Next, you'll discover a quick and easy test you can do at home to check if you have limited ankle mobility.

Then, we'll go into four exercises to increase the range of motion as well as strengthen the muscles around the ankle so you keep the range of motion gains for the long haul.

Exercise 1 builds up the intrinsic foot muscles. It's a good one to master since we use it all the time for ankle, knee, and hip pain exercises.

Exercise 2 mobilizes your ankle. You'll need a strength band anchored to something low and a sturdy surface to step onto.

Exercise 3 requires a wall to lean against. Remember to focus on your posture. And, if you remember, use any opportunity during your daily life to keep focusing on your posture. It'll pay off.

Exercise 4 has a couple of cues to keep in mind. First, alternate sides. Slide forward with the trailing leg. Then, pull yourself forward on the upward movement. This trains proper activation patterns for climbing stairs. If you are comfortable with this exercise, feel free to add weight by holding dumbbells.

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[RESOURCES AND LINKS MENTIONED]

STUDY: Ankle Dorsiflexion Affects Hip and Knee Biomechanics During Landing - pubmed.ncbi.nlm.nih.gov/34096370/ 

Knee Pain Solution: www.precisionmovement.coach/knee-pain-solution/ - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.

ROM Coach app (free!):​ www.precisionmovement.coach/rom-yt - 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/academy - 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.