PRE-/REHAB: Feet, ankles, knees & hips
In establishing our verticality under the constant of gravity, the base and initiation of all movement from our standing position is expressed in the connection of our feet, to the floor. Even restrictions in the range of toe-extension, then, can influence and are influenced by the state of connection in the entire posterior-chain which, incorporating the large articulations of ankles, knees, and hips, sets the structure for all postural & movement expression.
Whilst in the case of an ACUTE injury, then (e.g. breaking a toe), rehabilitation efforts will be understandably located to the injury-site, in the slow onset of CHRONIC injury (e.g. Achilles-tendinosis), further to managing the symptoms directly, consideration must also be given toward what CONTRIBUTED to development of the problem. This then turns the eye from ‘Rehab(ilitation)’ to ‘Prehab(ilitation)’ in the effort of turning a “weak-link” ultimately into a stronger, more UNIFIED one. This ultimately requires a slightly more bird’s-eye view not only of the specific area, but also its neighbouring articulations & connection-sites.
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Active toe-extension & flexion
THE WHAT & HOW:
These simple tools contribute toward an effort of regaining the most basic functions of the feet. Whilst valuable in rehabilitative contexts where the feet/toes have been injured or for prehabilitation where appropriate, more generally it is simply "regaining" what has been lost t... -
Ankles & toes mobilization routine 1.0
THE WHAT:
A routine whose purpose it is simply to express the ranges of the ankles & toes in a largely 'open kinetic-chain context' (OKC), from A1 - A6. This means that the extremities are expressing movement whilst the rest of the body is stationary, allowing for more freedom of range through wh... -
Standing 'Hinge & fold' (breathing form)
THE WHAT & HOW:
Whilst primarily a breathing-frame, one which combines controlled inhalation & exhalation with a maximal "hinging" stretch of the lower posterior-chain and “folding” to a seated position on the heels, it also serves as a low-intensity prehabilitation context for the knees in deep ... -
Standing 'perch & pray'
THE WHAT:
A squatting pattern taking you though maximal extension, high up on the toes, to maximal flexion, body curled toward the floor in a wide-open passive-squat. With such a narrow base of support, balance, structural-stability & integrity are at the forefront of practice through every momen... -
Unilateral Calf-raise ecc. (and other tools)
THE WHAT:
Specific tools for ankle re-/prehabilitation for injuries in the range of dorsi- & plantar-flexion. Whilst a stimulus is required to help recover injury, in many cases the concentric phase can simply be too intense for the current condition of the problem and so work ECCENTRIC only can ... -
Fundamental 'Calf-raises'
THE WHAT:
The fundamental calf-raise is essentially a progressive prehabilitation and conditioning context which stimulates the ankle-plantarflexion muscles & connective tissues. At the same time, worked through a FULL range of motion (i.e. maximal STRETCH in the bottom position to maximal FLEXIO... -
The 'Kneeling lean-back'
THE WHAT:
An isometric-emphasis context focused on patterning & strengthening the "open-hip" angle (i.e. maximal hip-extension), whilst under increasing bodyweight load (the deeper you "lean" backward, the "heavier" the context gets).In this way it shares similarities in loading with the fundam...
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The fundamental 'Sissy squat'
THE WHAT:
The fundamental 'Sissy squat' is essentially a top-down, reverse-loaded hinge made at the knees to the deepest range, and back again. Whilst effecting strength & mobility-development of the anterior-chain, its progressive practice & conditioning also contributes to general knee stabilit... -
'Open-hip knee-kiss' & Elevated 'Toe-rocking'
THE WHAT:
Here the concept of an 'open-hip' (i.e. hip-extension) initiated from the squat position is explored in both unilateral ('Knee-kiss') and bilateral ('Toe-rock') contexts. From a capacity-development perspective, the toes are exposed to loading in their maximally extended position, and w... -
'Low-gait' Squat (LGS) development
THE WHAT:
'Low-gait': the bipedal world between standing and floor-entrance. These drills focus on the "deepest" range from which floor-entrance is most accessible - if the experience and mobility capacities are available. Whilst consistent practice of these drills will help DEVELOP those ranges,... -
The 'Petersen step-up'
THE WHAT:
An isolated context for both prehabilitation (so shit doesn't happen) and rehabilitation (when shit has happened) of the knees. Whilst the range of motion is notably very small, the practitioner will immediately notice the challenge to balance, which is entirely desirable to providing a... -
'Proofing' of the Ankles & Knees
THE WHAT:
Working here with the concept of 'mapping' the feet against the ground with initiation points coming from either the knees, or the feet themselves. Both perspectives, and graduations between them, should be explored. The "side-effect" of this exploration includes a low-intensity, prehab... -
The 'Harop Curl'
THE WHAT:
The 'Harop curl' is a posterior-chain strength & conditioning tool whose intensity can be easily manipulated by "mechanical advantage" (i.e. sequence of "hinging" in hips & knees).Due to positioning, the posterior-chain (namely hamstrings, glutes & lower-back) experiences an increasin...
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Kneeling hip-flexor release
THE WHAT:
A supported contract/relax context for "releasing" available range in the hip-flexor-complex (i.e. maximally "opening" the hip). It's primary use-value is as a preparatory tool to establish what the nervous system will "allow" at that time, from which point more potent tools (namely tho... -
Standing active internal hip-rotation (SAIHR)
THE WHAT & HOW:
A simple tool for strengthening internal hip rotation (IR) with isometric contractions, equally useful when the line for the toilet looks like it could extend beyond your natural capacities.In general this tool is simply practiced in an effort toward maintaining "structural-bala...
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90-90 end-range iso routine
THE WHAT:
A unilateral routine focused on developing experience in the end-ranges of internal hip-rotation (IR). As well as an isometric contraction to enter & maintain active end-range IR, as the force of gravity is also working against the leg there is also a consistent intention for active COM...
