Limited ankle motion can affect the entire lower body. If your ankle does not move well, your body may compensate through the foot, knee, hip, or lower back. You may notice it during: Squats Lunges Step-downs Running Hiking Skiing Walking downhill Kneeling Stairs Jumping and landing Getting into athletic positions One of the most important ankle movements is dorsiflexion. Dorsiflexion is the motion of bringing the shin forward over the foot or bringing the toes upward toward

Your foot is more than a rigid platform inside your shoe. It is a dynamic structure made up of bones, joints, muscles, tendons, ligaments, and sensory receptors that help you: Absorb force Adapt to the ground Maintain balance Push off while walking or running Control the arch Transfer force into the leg The short-foot exercise is a simple drill used to improve awareness and activation of the small muscles that support the foot. It may be useful for runners, hikers, skiers, li

If you love to run trails, hike, or stay active on your feet, you’ve probably felt the aches that come with overworked arches or sore toes. Whether it’s nagging tightness or the early signs of plantar fasciitis, foot pain can stop your training in its tracks. The good news? A strong foundation starts from the ground up. In our latest video, we’re sharing how you can build strength and flexibility in your feet using a simple tool that challenges balance, engages stabilizers, a