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Ankle Integrity: Building a Foundation from the Feet Up

Author: Peter Yu, SPT

When it comes to building any house it is essential to establish a stable and strong foundation. Similar to that, our ankles and feet are the foundations of our body when it comes to movement and motion. Because our feet are the first thing that comes in contact with the ground, proper motion at the ankle is essential in order to have the joints above, and ultimately the whole body, moving in an effective and efficient manner. Having a healthy ankle is crucial in allowing us to optimize our movements without any pain or discomfort! A “healthy” ankle is comprised of 3 major factors: mobility, balance, and strength. This article will provide you with ways to assess and improve your ankle performance. Start by taking the following tests.

TEST: Ankle Mobility 
(Half Kneeling Dorsiflexion Test)

To perform this test, kneel in front of a wall with about 4-5 inches of separation from your big toe to the wall. Then, push your knee...

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A Step in the Right Direction

You are not alone!

The ankle…probably one of the most taken for granted of all the body parts. You don’t realize how important the ankle is until it isn’t working right.  Not only from a standpoint of pain but also in terms of performance.  

Did you know that the most common orthopedic (muscle/bone) injury is an ankle injury?  You are more likely to injure your ankle than any other body part. This is true in everyday life, and even more so than while playing sports.


The ankle has multiple degrees of movement. There are plantar flexion and inversion. One of the reasons that people experience ankle injuries so frequently is that an imbalance or weakness may exist.  (Well, that and places like Charleston, SC still have cobblestone roads and don’t understand the idea of creating a flat sidewalk.) When you have weakness and/or lack of proprioception possibly from multiple previous ankle sprains or general deconditioning, this can...

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