This is a quick test to see if you are missing ankle dorsiflexion or bending. You need at least 10 degrees of ankle dorsiflexion for walking properly. For squatting, running and other athletic activities you need more range of motion for optimal sports performance and injury free motion. A lot of athletes and runners are missing adequate ankle flexibility which often results in compensatory changes up the chain with high risk of injury.
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This is an advanced stretch technique for stretching hip flexors, front hip joint and quadriceps muscle. Opens up the front hip joint, stretching iliopsoas and quadriceps. Kneeling in this position might not be comfortable for runners with knee injury. Use the standing or Thomas test stretch position for iliopsoas muscles. These muscles tend to be very tight in a lot of people from excessive sitting and lack of regular stretching. Hip flexor strain or injury can often cause micro tears and scarring leading to adhesions, thickening and pain.
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How to treat quadriceps tendon injury or quadriceps tendonitis by mobilizing or breaking down scar tissue and improving circulation? Quadriceps tendon injury can be as a result of direct trauma to the muscle or tendon or after a forceful contraction of the muscle…usually an eccentric contraction while coming down onto the leg when jumping. It can also be due to overuse of the quadriceps tendon from too much running or over training. A lacrosse ball, tennis ball or racket ball can be used to break down scar tissue and improve circulation allowing the tissue to heal properly again. Follow the massage with warm water soak with epsom salt+baking soda+boiled ginger water or a heating pad.
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How to do a knee bending stretch safely after after knee injury or knee pain. Great knee flexibility exercise specially after acute knee injury or arthritis. If you have knee stiffness due to swelling, arthritis or guarding after an injury…you want to do a non-weight bearing stretch to improve knee flexibility. This exercise also improves circulation and lubrication of to the knee joint without putting pressure on the joint unlike other weight bearing stretches like squatting, etc.
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Here’s an advanced technique for stretching the hip flexors and front hip joint. Using a resistance band to apply an anterior glide to the upper thigh bone adds a super stretch to the the hip flexors and the front hip capsule. Great technique for runners and athletes who are looking to really open up the front hip and hip flexor muscles.
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My name is Manu Kalia
Physical Therapist, Clinical Ayurveda Herbalist and Exercise Science Specialist
Founder and Formulator of TriDosha Wellness Products