Daily Mobility Exercises by Dr. Kelly Starrett Forums Foot/Ankle limited dorsiflexion+very tight calves/shins with lateral ankle instability

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    • #701732


      I have very limited dorsiflexion… as in I can barely lift my toes off the ground when pulling them towards my shins. My calves and shins are tight and have been working on those areas a lot more since finding The Ready State. Unfortunately, I have had to put running on hold because of chronic pain in my calves, lack of dorsiflexion, and front ankle pain. In combination with that, I have lateral ankle instability and tend to roll my ankles very easily. My ankles kind of flop side to side without me even realizing it.

      I have been to multiple physical therapists and haven’t gotten anywhere. These issues have impacted everything I do on a regular basis. I am starting to feel pain while walking… Any advice for me?

    • #703730
      Kaitlin LyonsKaitlin Lyons

      Have you checked things up stream of the ankle?
      Have you performed any of the ankle dorsi flexion episodes?
      Sunday, April 14th, 2019 – Ankle Dorsiflexion
      Wednesday, November 29th, 2017 – Ankle Dorsiflexion
      Ankle Positional Fault Fix: Jill Miller Style
      How Much ROM Do You Need, Really?
      There are more.
      Have you seen Jami and Roop’s 5 part Foot and Ankle Series?
      Are you seeing improvements with what you are addressing with your calves?

      Your foot wear during the day could be a contributing factor.

    • #703741

      I have checked things upstream. My
      Calves are insanely tight. Have been for a very long time. Everything from my knees down are locked up. I have worked on my calves through protocols from The Ready State and have been to multiple physical therapists.

      A lot of the Dorsiflexion protocols are too challenging for me because I cannot get into the correct position.

      I haven’t ever really seen improvements in my calves. I start to feel like they might be loosening up and then something aggravates them.

      I’ll check out those videos you sent! Thank you!!

    • #704167
      Kaitlin LyonsKaitlin Lyons

      Sounds like you are going after symptoms and haven’t determined the root cause.
      When did it start happening?
      Did you have an injury?
      What changed in your day to day life?
      Have you done the hip archetype assessments?

      Have you watched Pro Episode #21 Pro User Request Friday Not Seeing The Change? You need a Systems Approach

      Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.

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