Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Foot/Ankle › Tibial torsion in right ankle

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    • 01/06/2014 at 4:26 am #70689
      AvatarAnonymous
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      The user and all related content has been deleted.

    • 01/06/2014 at 10:31 am #73660
      AvatarNathan Richer
      Participant

      Before I let someone operate, i would first work soft tissue on the lower leg: anterior tibalis, peroneals, calves, heel cord, ankles, posterior tibalis.  it is possible that one or more of them is super tight and pulling your foot outward.

      some stuff to try:
      http://www.mobilitywod.com/2011/04/episode-237-heel-cord-love/

      http://www.mobilitywod.com/2011/04/episode-220-lower–leg–business/
      http://www.mobilitywod.com/2011/04/episode-213-recovering-your-jumping-calves-dehydration-check/
      http://www.mobilitywod.com/2010/12/episode-115-lower–leg–sliding-surfaces/
      http://www.mobilitywod.com/2010/11/episode-85-unglue-your-sticks-man/
      http://www.mobilitywod.com/2011/07/episode-285-sliding-surfaces-ankle-range-of-motion-case-study-part-1/
      http://www.mobilitywod.com/2011/07/episode-285-sliding-surfaces-ankle-range-of-motion-case-study-part-2/
      http://www.mobilitywod.com/2011/07/episode-279-mob-those-lower–leg-bits/
      http://www.mobilitywod.com/2011/05/episode-258-ankle-mobility-self-mulligan-technique/
    • 01/06/2014 at 12:06 pm #73661
      Avatar[email protected]
      Participant

      I would presume by what the doctor said as “normal deviation” aka you have walked and stood around like a duck for quite some time.  So you need to start training your body to keep your feet straight again and stop the deviation.

      My ankle rom sucks as well and it could be from this.  I won’t get corrective surgery, but I am working on ungluing my ankles. 
      Sit in a 10 minute squat and feel the burn. Work on that burn.    
    • 01/06/2014 at 12:47 pm #73662
      AvatarAnonymous
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      Has it been confirmed that you have this condition?
      If it is a structural deviation there may not be much that can be done to improve that aspect of the situation.
      You’ll want to have 100% of the range of motion you can have with that deviation in structure. If it is 100% of your 70% of pull rom then having that 70% is your goal. Feed your ankle some slack within the situation.
      Working up/down stream of the ankle so other structures within the system are at 100% rom heel cord, foot, knee, hip etc.
      With sack being fed to your ankle the situation can improve. It may not be 100%, but to have 100%  the available rom is the goal.
      Have you watched any of the episodes on standing etc.?

    • 01/06/2014 at 1:01 pm #73663
      AvatarAnonymous
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    • 07/14/2015 at 3:32 pm #76091
      AvatarNathan Phillips
      Participant

      I know this thread is old, but…..I too was diagnosed by a doctor with external tibial torsion on my right side.  If you’re living the ordinary sedentary lifestyle, it’s no big deal.  However, if you are fighting aging by CFing or Weightliting, when you get down low in a squat, you feel all funky down there.  There also does not seem to be much discussion around it in the CF or OLY community.

      I know this HAS HAD to have led to mobility issues in my ankles, hips, and maybe to a lesser extent, even my knee .  The hard part is figuring out what mobility limitations can be addressed (and what should my expectations be), and which ones do I just need to let my body compensate for however it wants. 

      These symptons should sound familar to you:
      1. When I “Flex” my right leg, it’s quite a bit different.  Almost like my muscles dont know how to do it!

      2. When I’m at the bottom of my squat, my whole right side foot/leg/knee is out at a different angle that my left.  Trying to be symetrical just puts weird pressure on my knee and I usually have to point my toes out farther to get back neutral but then my foot kinda collapses

      3. As I have been putting work in, I have noticed I seem to rely on my “good” leg more than my ‘bad’ on both slower power moves (squats) and explosive moves (cleans).   

      4. These two things seem to be leading to muscular differences between right/left side.  Particularly the muscles right above the knee on the inside, and my booty (my left butt cheek is just not as big as my right!! It’s subtle, but I can tell a difference)

      5.My hip ROM also seems to be quite different.  The “total” ROM seems about the same, but the start and stop points seem to be quite different.
      So since your post back in Jan of 2014, have you done anything that worked?  Any words of wisdom as I start on this mission 1.5 years after you did?
       
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