Ankle Pain How To Get Rid
Hi welcome to another tutorial. In this tutorial I’m going to share with you with you two question from two viewer about ankle pain, the first viewer hurt his ankle while making a five foot jump on his skateboard, hit on the floor and hurt his ankle three months ago and now he is pain from this pain while trying to do another stunt and the second viewer said that the problem came with age. Let’s just take a look at what else can cause ankle pain. Ankle pain can be caused by a sudden twist of the ankle while doing sports like running, playing basketball or walking on uneven surface, also it could be causing from heel pain and last but not least.
I think also caused by being over weight and your posture and how you hold your body because your ankle holds pretty much your whole body weight. Let’s go me show you how to work on two ligaments in this tutorial. Ok I’m going to sit on the sofa to work on this. One leg up and show you how to work on the ankle. First we are going to work on the anterior talofibular ligament right down here, this part here and also the calcaneofibular ligament right here, right underneath this bone here. So we have anterior talofibular ligament and the calcaneofibular ligament right down here.
Ok let’s zoom in to the leg right here. I want to show you two techniques, to break it down and also put pressure on it. So I’m going to use the index finger. Ankle right here rub it down this way in the area, sometimes it’s hard to find the area because it’s a tiny area. You can move, do a circle on your ankle to get into the area. Ok! once you find that area start rubbing on it, you can use oil, lotion or without anything. The tendon is this way so you rub against the fiber to break down all the tightness in there. If you have scar tissue you need to complete break it so that it will not reoccur again. Next is also use your index finger find the pain and turn your leg around like this. Move.
Around and once you find the spot, stretch your foot forward and backwards, forward and backwards and as the tightness loosen up try to stretch a little bit extra and come back a little bit more and back, That’s to work on anterior talofibular ligament up here and same thing down here, look for the calcaneofibular ligament right here and this ligament goes down this way. Move you ankle around until you find the tightness and rub on it this way. So what you do is rub against this way or this way like such. Find the spot and rub on it, or put your finger on the pain area and turn ok once you find the spot. Then press on it, move a little.
Bit come back press come back. As the area loosen up you can add a little bit more stretch, push it to the back and loosen up that way. To finish up use your pad of the hand to rub the area to warm it up like such or rub, rub, rub it like this or like this with your hands and that’s it! Thank you very much for watching, I hope this will help you release your ankle pain and please leave a comment if you have a different technique or any suggestion and don’t forget to visit my blog at StressedOutStressFree and my name is Vincent Woon and I see you in the next tutorial.
Low Back Pain Relief ONE MOVE
What’s up, guys? Jeff Cavaliere, AthleanX . Today I’m going to try to help you to get rid of that low back pain once and for all. You see, you’ve got to start understanding what’s causing the low back pain in the first place to really be able to conquer it. I think a lot of times the advice that people that suffer from back pain get is just misdirected, and misguided. They’re looking at the location of the pain without actually looking for the source of the pain and unless you get to the source you’re never going to get rid of the pain once and for all.
So today I’m going to show you an exercise that you’ll want to start doing and I’ll give you different levels of progression depending on how acute your back pain is. Okay, first of all, if you’re dealing with a really bad back that doesn’t even allow you to move at the moment, you’re not supposed to be in the gym exercising. What you’re supposed to be doing is allowing that to heal, calm down, and control the inflammation. If you’re beyond that though and it’s more of a chronic problem keeping you out of the gym or making the gym training sessions uncomfortable then you’ve got to start with an exercise and start training those weak spots.
99% of the time what’s causing low back pain is a weakness in a joint below that. In this case it could be the hips. It could be weak hips and glutes that are basically putting you in the position to be compromised in your low back. So what we do is, we have a setup here, and in this setup you see all I need is a barbell and a band. The band I have anchored to the back of this squat rack. However you anchor it, I have it on the back of some pins. Now I’m going to get myself in position here behind the band and I’m not going to worry necessarily about the bar just yet, especially if this is something that you’re not in an acute stage, but you still have quite a bit of back pain.
And weakness. You get yourself into the bend and you just walk forward. It kind of blocks your progression to the cage. Now what you want to do is, you want to position the band right across the crease that happens right here in your hips, okay? Because the first thing it wants to do is teach you what a hip hinge is. Most of us that have weak backs don’t’ really know how to hinge correctly. It would feel like moving me into this position here â€“ it’s just pulling me back and when I let the resistance take over it pulls me back into a proper hip hinge. It’s taking me at the hips and bending.
Me right at those creases here right at the top of my hips. If I were to put this higher, like against my stomach, and I lean forward allowing this to take me back that actually has me fold over the band. Right now I’m pulling myself into a flex position which is going to cause problems for us that have low back pain. First thing, up here, now I walk forward. Now all I do is, I allow it to hinge me and then I come back against the resistance of the band. Squeezing my glutes as hard as I possibly can and also extending here, staying up nice and tall, to extend to the low back. So now we’re tying together the glutes and.
The low back which are supposed to work together. They’re both extending us. They’re both bringing up back in this direction. We need them to be able to work in concert with each other. Most of us don’t have glutes working at all so then the low back tries to accomplish that. The other thing you could see that would happen is, if I don’t have the ability to extend because I don’t have strong glutes â€“ so I can’t extend â€“ I start to have this posture where I fall forward because I’m not extending through the hips. The more I fall forward, the more responsibility is taken over by the low back and that’s trying to hold me up. You know what Doing that 24 hours a day, minus our sleeping time, is too.
Much work for the low back to do alone. It needs the help of the glutes. So get your ass to start working, literally. So now what we do is, we can work out one side or the other. If I straddle here, one leg in front and I let it pull me back, then I drive forward. Let it pull me back, then I squeeze forward. What you’re going to find is the leg that’s dropped back is doing all the work. So if I step this way it’s going to look like this. Hinge, squeeze forward, and it will work my right side. Hinge, squeeze forward. I love this extension because it’s close chained. It’s working us the way we’re going to be.