Knee pain is often caused by a lack of mobility in the ankle or hip joint due to repetitive motion and habit anatomy. The ankle joint is a hinge joint that allows for dorsiflexion and plantar flexion of the foot, while the hip joint is a ball-and-socket joint that allows for a wide range of movement, including flexion, extension, abduction, adduction, and rotation.
To improve mobility in these joints, the following exercises can be performed:
Ankle dorsiflexion: Sit with legs straight out in front of you and loop a resistance band around the ball of your foot. Slowly pull your foot towards your knee while keeping your knee straight.
Ankle plantar flexion: Sit with legs straight out in front of you and loop a resistance band around the ball of your foot. Slowly push your foot away from your knee while keeping your knee straight.
Hip flexion: Lie on your back with your knees bent and feet flat on the floor. Slowly lift one knee towards your chest and hold for a few seconds before lowering back down.
Hip extension: Start on hands and knees, then lift one leg up behind you, keeping your knee straight. Hold for a few seconds before lowering back down.
Hip rotation: Sit with your legs crossed and rotate your upper body towards the crossed leg, then rotate your upper body away from the crossed leg.
It is important to note that these exercises are intended as general suggestions and should be performed under the guidance of a physician or physical therapist. Additionally, it is important to address any underlying issues that may be contributing to the knee pain such as muscle imbalances or poor posture.
How to use the STRIDE Slant Board for healthy ankles & knees:
The STRIDE slant board is an incredibly effective tool for improving ankle dorsiflexion. This is because it allows you to perform exercises that specifically target the muscles and tendons in the ankle, which can become tight and inflexible due to a variety of factors such as injury, overuse, or age.
One of the key advantages of the STRIDE slant board is its adjustable angle, which can be set to different degrees of incline. This allows you to gradually increase the intensity of your exercises as your flexibility improves, ensuring that you are always challenging yourself and making progress.
In contrast, a foam roller is a popular tool for self-massage and muscle release, but it is not specifically designed for improving ankle dorsiflexion. While a foam roller can be used to massage the muscles and tendons in the ankle, it does not provide the same level of targeted and progressive exercise that the STRIDE slant board does.
It is also important to note that the STRIDE slant board should not be used as a squat board. Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, glutes, and hamstrings. Using the slant board to perform squats can put unnecessary stress on the ankles and increase the risk of injury.
In conclusion, if you're looking to improve your ankle dorsiflexion, the STRIDE slant board is the best product available. Its adjustable angle and targeted design make it the perfect tool for progressive exercise and improving flexibility. However, it is not suitable to use as a squat board.