{"id":966,"date":"2011-05-05T20:07:54","date_gmt":"2011-05-06T03:07:54","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=966"},"modified":"2011-05-05T20:07:54","modified_gmt":"2011-05-06T03:07:54","slug":"is-a-stiff-ankle-causing-you-hip-or-knee-pain","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=966","title":{"rendered":"Is a Stiff Ankle Causing You Hip or Knee Pain?"},"content":{"rendered":"<p>Often, people assume hip and knee pain begin and end in those respective joints.  While this can be the case, the truth is the ankle may also have a say in the matter.  In my practice, I often see gait deviations, IT band issues, patellofemoral pain and many other issues related to ankle stiffness or soleus issues.<\/p>\n<p>In assessing athletes, runners and weekend warriors, I often pick up asymmetries when measuring closed chain ankle dorsiflexion.  I have even observed people who have active dorsiflexion within normal limits while seated on a treatment table, but once they become weight bearing things change.  Even small differences can dramatically affect the body as the brain will find a way to get the motion it needs to squat, run, lunge, etc.<\/p>\n<p>This often involves a compensatory pattern at the knee and\/or hip joint.  So, to that end, I recommend several strategies to improve mobility.  I am currently doing a three part series on this for PFP magazine to provide some effective exercises to improve ankle and soleus mobility.  <strong><a href=\"http:\/\/fit-pro.com\/ME2\/dirmod.asp?sid=&amp;nm=Magazine+Archives&amp;type=Publishing&amp;mod=Publications%3A%3AArticle&amp;mid=8F3A7027421841978F18BE895F87F791&amp;tier=4&amp;id=1045B549723146D982CDE912826AA2BF&amp;utm_source=SilverpopMailing&amp;utm_medium=email&amp;utm_campaign=PFP%20eNews%20May%202011%20(2)&amp;utm_content=\" target=\"_blank\">Click here to read the latest column<\/a><\/strong>.<\/p>\n<p>Below is a sample video of the wall touches I use to improve ankle motion after mobilizing the soft tissue.<\/p>\n<p><object width=\"640\" height=\"390\" data=\"http:\/\/www.youtube.com\/v\/C7G-VvSi7Mc&amp;hl=en_US&amp;feature=player_embedded&amp;version=3\" type=\"application\/x-shockwave-flash\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowScriptAccess\" value=\"always\" \/><param name=\"src\" value=\"http:\/\/www.youtube.com\/v\/C7G-VvSi7Mc&amp;hl=en_US&amp;feature=player_embedded&amp;version=3\" \/><param name=\"allowfullscreen\" value=\"true\" \/><\/object><\/p>\n<p>Typically, I advocate doing 1-2 sets 10-15 repetitions. \u00a0Using the wall allows clients to have tactile feedback and a target to focus on. \u00a0This is a simple, yet effective way to gain motion in a loaded closed chain fashion as the hip, knee and ankle flex together in running, landing, squatting, lunging, etc.<\/p>\n<p>If you are curious how I assess side-to-side differences, <strong><a href=\"http:\/\/fit-pro.com\/ME2\/dirmod.asp?sid=&amp;nm=&amp;type=Publishing&amp;mod=Publications%3A%3AArticle&amp;mid=8F3A7027421841978F18BE895F87F791&amp;tier=4&amp;id=EEC48CD40EFD4D089D2F0A398662523A\" target=\"_blank\">click here<\/a><\/strong> to read my initial column on assessment. \u00a0I hope these tools enhance your training and\/or those you work with.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Often, people assume hip and knee pain begin and end in those respective joints. While this can be the case, the truth is the ankle may also have a say in the matter. In my practice, I often see gait deviations, IT band issues, patellofemoral pain and many other issues related to ankle stiffness or [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[97,109,8,26],"tags":[183,182,185,120,52,184],"class_list":["post-966","post","type-post","status-publish","format-standard","hentry","category-ankle","category-flexibility","category-rehab","category-training","tag-ankle-injury","tag-ankle-stiffness","tag-ankle-stretches","tag-hip-pain","tag-knee-pain","tag-soleus"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is a Stiff Ankle Causing You Hip or Knee Pain? - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=966\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is a Stiff Ankle Causing You Hip or Knee Pain? - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"Often, people assume hip and knee pain begin and end in those respective joints. 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