Reversing Foot, Ankle, and Knee Pain
Modern exercises, which are influenced by bodybuilding and powerlifting movements, often load the body top-down to increase maximum output or build physique. However, this style of exercise can often lead to foot, ankle, and knee pain, and it is difficult to appreciate how one looks or how heavy one can bench press when living with chronic pain.
So what’s the solution?
Focus on active-loading from the ground-up to lengthen and strengthen the muscles that protect the ankles, knees, hips, and lower back.
Here’s a workout to start your pain-free journey.
Disclaimer: Every exercise is intended to start from zero pain. If you have a pre-existing injury or begin to experience pain while performing these movements, please see a doctor.
Backwards Walking or Deadmill
Walking backwards is the best way to strengthen your feet while stimulating the muscles not engaged when moving forward.
Moving backwards, take moderate steps shifting toe-to-heel from one foot to the other. Once comfortable, take longer strides to focus on bringing the toe behind the knee, strengthening the knees. (10 minutes of walking backwards)
Alternatively, start on a treadmill powered-off with your back rested on the front panel/handles and push the belt backwards. Also apply the toe-to-heel movement. Place a mat or pad on your back for comfort, if needed. (5 minutes of Deadmill backwards walking)
Tibialis Raise
The tibialis connects the top of the feet to the bottom of the kneecap and helps to decelerate the feet, but it is a muscle that rarely gets trained.
Stand with your butt against a wall and tilt slightly forward to keep your shoulder blades off the wall. With both feet, step out about 12 inches. Use your shin muscles to raise your toes, pausing at the top for one second each rep. (2 sets of 25 reps alternating with Calf Raises, below)
For more difficulty, increase the distance of your feet from the wall; decrease for less difficulty.
Calf Raise
The calves (gastrocnemius and soleus) help the feet extend and push forward. These muscles connect the achilles tendon to the lower back of the knee.
Facing a wall, start with both hands on the wall with your arms straight. Keeping your hips tucked in, take small steps backwards until you feel your heels begin to elevate and a slight stretch in your calves. Pushing your heels upward, perform a calf raise pausing at the top for one second each rep. (2 sets of 25 reps alternating with Tibialis Raise, above)
For more difficulty, increase the distance of your feet from the wall; decrease for less difficulty.
Patrick Step
The Patrick Step strengthens the knee and increases mobility in the ankle and achilles tendon.
Start with your right hand on a wall to support your stance. Turn to face left, perpendicular to the wall. Stand on your left foot and raise your right leg off the ground 2-3 inches in front. Mimicking walking down the stairs, “step down” onto your right foot, bending at your left knee. Keep your left heel firmly on the floor. Straighten your left leg back to the starting position for each rep. Train your right leg by setting up opposite, facing right of the wall with your left leg up. (alternate 2 sets of 25 reps per side; perform a third set on the weaker/stiffer leg)
For less difficulty, bring your step closer. For more difficulty, reach your step further, leaning back slightly and keeping your upper body straight in-line with the stepping leg.
Regressed Reverse Nordic (knee extensions)
The Reverse Nordic activates and stretches the quadriceps muscles that protect the upper front kneecap. This movement also increases flexibility in those muscles and the shins.
Starting on your knees with your body upright, slowly sit back until your butt is resting on your feet. Get back to the upright starting position by squeezing your glutes and flexing your hips until perpendicular to the ground for each rep. (2 sets of 25)
If this is too difficult, use a resistance band for assistance. To set this up, fasten a long-loop resistance band to a pull-up or secured overhead bar. Position yourself under the band and hold onto it as you perform the exercise. There should be enough tension in your grip to assist your upright movement.
Single Leg Hamstring Curl
The Hamstring Curl protects the upper back of the knee.
On a lying or seated Hamstring Curl machine, apply a light weight (15 lbs recommended) to start. Using one leg at a time, focus on the squeeze and hold for one second at the top of each rep. (alternate 3 sets of 15 per side)
An at-home alternative would be performing a standing hamstring curl with an ankle weight. Ensure your hips and glutes are kept forward.
Progression on these movements happens slowly and may take 2-4 weeks to see a difference. We recommend trying this routine 2 times a week - let us know what you think!
If you have any questions or need help with these exercises, contact Makana at makana@ballardhealthclub.com.