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💪🏼 Prevent or reverse your back/knee/ankle injuries with this one exercise

Hey! – Rob here 👋🏼

 

Your Daily Health Fix today is about … 

Eliminating lower back, knee and ankle pain

A multi-directional problem:
So many of us suffer from back and leg complaints, but if your ankles are injured, you might need to pay attention to your hips. Got back ache? Perhaps your tight ankles aren’t helping. When we look at our movements more holistically, you might be missing the weakness if you zone in just to the point of pain. For example . . .

Weak knees? – Cause? . . . Lower back? Ankles?
Painful ankles? – Cause? . . . Lower Back, Hips or Knees?
Irritated lower back? – Cause? . . . Weak lower legs?


How did it happen:
3 of the big contributors – 

1. Seating our kids in chairs at age 4, and continuing this trend as we grow up – Sedentary behaviours leads to muscular weakness and the deterioration of primal movement patterns.

2. Poor Shoes & Fashion – From raised heals, arch support, spongy cushions and restricted toe boxes; They told us, we believed them . . . The major brands have a lot to answer for about how their products have damaged our feet.

3. Gym equipment and bad choice of fitness classes – even people who have tried to combat the modern world have been effected. The fitness industry has obsessed over gimmick equipment and training styles that don’t respect our human biology. How many people do you know that seem to get injured each time within 2 months of restarting their exercise regime?


Try this:
If you only have time for one exercise – do this. If you have time for a full workout, add this movement into your repertoire . . .

Get down on one knee (think engagement proposal), lift the back toes off the floor, slide your hips forwards so that you feel all your weight on the front heel . . . Then, simply stand up without using the back foot, bring your trailing leg knee high in front of you. Pause, then lower yourself down slowly and gently, and repeat. 

(You may need a cushion on sponge under your knee so it’s more comfortable on the floor – or even better, do it outside on the grass!)

Perform this movement 10 times on one side then move to the other side. Aim to achieve 3 or 4 sets of 10 repetitions (progressively).

. . . That’s it for this dose,

 

Until the next time – Stay Motivated!💪🏼

 

Rob

 

P.S. If you’re enjoying these updates and they are helping you, please support me and The Health Fix by buying me a coffee ☕️

The ‘Your Daily Health Fix’ post or email does not constitute individual medical or health advice or guidance. Always do your own research and consult directly with a professional. 

 

These post are intended to be informative, educational and entertaining. Often bold claims may be made or strong opinions offered. These statements may be contrary to popular convention or commonly disseminated narratives. It is our intention to keep these publications brief, so sometimes references or links may be excluded. We will not make any claim or give generalised conclusions or guidance that cannot be substantiated with scientific research or other forms of evidence.

 

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