[[ankle mobility]] I have a very pronated [[left ankle]] and fairly pronated [[right ankle]]. # My ankles See [[left ankle]] and [[right ankle]] and [[anterior ankle impingement]] If you ankles are hurting good chance you have been dealing with [[Inflammation]]. ## Physio [[physiotherapy]] - Banded Dorsiflexion Mobilization - Make sure band is low enough when it is pulling backwards - https://us.physitrack.com/home-exercise-video/ankle-dorsiflexion-mobilization-using-a-band---half-kneeling - resistance bands in various ways - foot taps - 4 ways toes up/down - scrunching a towl - [[balancing]] - [[CARs]] - ?rolling - Do not do... - [[bosu ball]] balancing (seemed to help a lot and easy to add into day) but I have since heard this is bad for your ankle/knees. ## Misc First, [[I am healthy]], I am thankful for my ankles and feet. They have been somewhat of [[weak link]] though for at least a decade. They have been the reason I've limited [[Hiking]], [[running]], [[skating]], [[rollerblading]], [[dancing|dancing]], and [[swimming]]. ## My ankle and my right shoulder My [[left ankle]] might be causing issues with my [[shoulders]]. A physiotherapist (I think Owen) described it to me in ?2018 or 2019. Basically, flat foot means left leg is shorter, which means hips tilt, which means back skews, which means my right shoulder pulls forward. ## I am making progress ### In 2023 - Switched to Lems ### In 2022 - I hiked quite far barefoot without pain. - I opted to not wear shoes for support in the house - I do the stair master and elliptical at length with minimal shoes or barefoot - Started wearing minimal footwear (watershoes) - ## Types of injuries - Fluid build up, usually the front left of it - Tender top left, squishy part - Jamming, usually the back of it - ## Makes it better - weight loss helps (but even at as low as 155-160 I still experience issues because I just hike more the more I'm able) - inversion - walking [[barefoot]] - toe spacers - massage - magnesium (epsom or rub) - anything that helps [[my calves]] - Soak Seems to be connected to knee pain on left knee and what ever is going on with my hips ## Physio Exercises - Stretch back of leg (foot on yoga block, bum to ceiling) - [[my calves|calf]] raises - figures 8s (CARS) - Balance on one foot + do clock hand with other leg - wall falls ## Makes it worse - repetitive strain - hard ground - weight gain - cold weather - harmful foods - Later in the day - [[anti-panacea]]