Knee pain from a noncontact injury is usually caused by stiff ankle or stiff hips, according to physical therapist Gray Cook, author of "Movement." If your ankles are stiff and are not able to move in all of their full range of motion, then your knees compensates for the lack of mobility. Since the knee moves primarily in flexion and extension with very limited rotational movements, the ligaments and tendons can tear or strain if the joint is moved beyond their normal range of motion and function. Foot rotation exercises can improve your ankle mobility and reduce your risk of knee injuries.
Range of Motion
Your foot and ankle move in three opposing directions. Dorsiflexion involves flexing the foot up toward your shin, and plantarflexion is pointing your foot to the ground. Inversion is pointing your foot toward the center of your body, while eversion is pointing your foot away from the center. Pronation is shifting toward the arch of your foot, while supination is shifting toward the outside part of your foot. Your ankles and feet perform all of these movement simultaneously, rarely in one pattern.
Standing Ankle and Foot Rolls
Stand with your legs about hip width apart and your feet pointing forward. Place your hands on your hips, and shift your weight toward the balls of your feet. Raise your heels slightly off the ground. Rotate your feet and shift your weight to the outer part of your feet. Shift to your heels and lift your toes off the ground. Then shift toward the arch of your feet. Perform 10 rotations in this direction, and 10 rotations in opposite direction for two sets. Keep your upper body upright and still.
3-D Calf Stretch
Place a half-foam roller about 6 to 8 inches away from a wall. Put your right foot on top of it and your hands on the wall. Put your left foot in the space between the foam roll and the wall. Hold the stretch for two deep breaths. Put your left foot across your body, and your right ankle should roll naturally to your right. Hold this stretch for two deep breaths. Put your left foot toward the opposite end of the foam roll to your left, and your right ankle should roll naturally to your left. Hold this stretch for two deep breaths. Repeat this pattern on both sides four to five times.
Expert Insight
Perform strength exercises, such as squats and lunges, to strengthen the joint and muscles after you perform the foot rotation exercises, Michael Clark, CEO of the National Academy of Sports Medicine, suggests. This balances the strength, stability and mobility of your joints to prevent injuries.
References
- "Movement"; Gray Cook; 2010
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
