Human anatomy reference:

Human anatomy reference:

Ankle Restriction: Ankle restriction usually occurs due to poor mechanics which may have developed from a trauma or excessive use into compression such as running or being overweight. When compression occurs in the ankle joint, it limits the amount of freedom for the joint to move. The surrounding the ankle will work harder and they will start getting tighter in vein of getting better mechanics. When running is the primary driver to this dysfunction without proper stretching and maintenance then ankle restriction will develop fast. All the s, along with traction of the ankle joint will need to be considered to help release the restriction. This will then become a preventative protocol to keep releasing restriction, whilst addressing other factors such as postural mechanics, foot mechanics, bodyweight, running technique etc. Ankle Restriction: Peroneals / lateral calf Hamstring / Posterior Quadriceps / Anterior or foam 2-5 minutes Foam er Adductors 2-5 minutes Foam er TFL / Upper lateral hp Posterior Tibialis / Soleus / Lower calf or foam Planta fascia and Foot s / sole of foot Tibialis anterior / anterior shin Traction Ankle 2-5 minutes Band

Foot pronation Foot pronation or more commonly known as flat feet is quite common. A lot of the time people are prescribed orthotics to help with flat feet or over pronation, but this is simply a temporary solution as you can not wear them all the time. When people have flat feet, what they don't tend to realise is how it affects the biomechanics of the rest of the body. A pronated foot leads to a internally rotated tibia / lower leg, which causes a values stress on the knee and a internally rotated hip, this will weaken the gluts and cause imbalances and potential onset of strain and pain. This leads into an imbalance of the pelvis and spine and further imbalances all the way up to the the top of the head. Foot mechanics is therefore important to the rest of the body and not just the feet when it comes to fixing over pronation. Foot pronation: Peroneals / lateral calf Biceps Femoris / Lateral hamstring Vastus lateralis / Lateral quadiceps 2-5 minutes Foam er Adductors 2-5 minutes Foam er TFL / Upper lateral hp Stretch Psoas / Hip flexor 2-5 minutes Start with 4 x 30 seconds and build up duration Posterior Tibialis / Activate / Strengthen Gluteus medius / Lateral hip 5 x 5 repetitions Build up to 5 x 10 repetitions Activate / Strengthen Posterior Tibialis / and 5 x 5 second holds Keep foot in neutral alignment as you go onto tip toe. Don't let heels laterally shift. Activate / Strengthen General supernation 5 x 10 repetitions Band Activate / Strengthen Single leg balance 5 x 30 seconds Practise skill and control whilst keeping neutral weight bearing throughout the foot Activate / Strengthen Squat / Lunge / Run Skills practise! Practise these movements bearing in mind your foot positioning and control of movement.

Shin Splints: Shin splints can be due to micro-fractures along the Tibia / Shin bone which could result from long distance running or it could be due to over use of the Tibialis Anterior / anterior shin which gets so tight or highly developed that the fascia around the and bone become tender, this is also most likely to develop from running or other explosive / impact sports. Just like the ankle restriction, this will become a preventative protocol to keep releasing restriction and tension, whilst addressing other factors such as postural mechanics, foot mechanics, bodyweight, running technique etc. Shin Splints: Tibialis anterior / anterior shin Peroneals / lateral calf Posterior Tibialis / Hamstring / Posterior Quadriceps / Anterior or foam 2-5 minutes Foam er Adductors 2-5 minutes Foam er TFL / Upper lateral hp Soleus / Lower calf or foam Planta fascia and Foot s / sole of foot Traction Ankle 2-5 minutes Band Activate / Strengthen Gastrocnemius and Soleus / Calf s 5 x 5 second holds Tip toes is a good allrounder exercise. It is important you maintain neutral ankle mechanics throughout.

Calf Strain: A calf strain is when over use of the posterior aspect of the lower leg becomes too tight and potentially resulting in a pulled/partially torn. When it comes to releasing a strain it is best to not stretch the but to use a foam er or trigger point ball to gently break down any knotted tension. Caution is required as this maybe more painful due to injury. Whilst in recovery other factors such as postural mechanics, foot mechanics, bodyweight, running technique etc should be looked at to address the problem and prevent reoccurrence. Calf Strain: Soleus / Lower calf or foam Tibialis anterior / anterior shin Peroneals / lateral calf Posterior Tibialis / Hamstrings / Posterior Planta fascia and Foot s / sole of foot or foam Activate / Strengthen Gentle walking on flat surfaces whilst focusing on normalising mechanics instead of limping. Rest as much as needed to not over work the.