Lower Leg Tissue Resiliency and Joint Control
Lower Leg Tissue Resiliency and Joint Control
Another valuable technique I picked up from the @stickmobility certification were these drills for lower leg motor control and tissue resiliency.
Bearing more weight than any other joint in the body the ankle is one of the most commonly injured joints due to the sheer force it has to withstand during landing and cutting.
85% of ankle sprains are a result of inversion trauma to the lateral ligaments of the ankle. The mechanism for these sprains almost always involve excessive plantar flexion and inversion at ground contact.
Although rehabilitation and reduction of inversion sprains relies on more variables than local joint control, (proximal core stability, prior injury, hip stability, foot wear, playing surface) strategies that address local motor control and tissue resiliency should be a major piece of any sports performance or rehabilitation program.
The use of the @stickmobility stick allows for irradiation and postural control while creating movement at the lower leg. I really enjoy implementing these in prep and re-training and have noticed a major imbalances on the asymptomatic, previously injured ankle with both my clients and myself personally.
I would recommend starting with basic isometric holds for low reps for all three patterns and progress to a higher volume of full range reps. Be sure to go slow and maintain tension and control around the joint. Imagine you are pushing through the air rather than just flopping around on your toes. Keep tension from the middle of your torso outward by breathing as you drive the stick into the ground.
Have you suffered from ankle sprains in the past? Give these a try and let us know how you like them!