Dr. Kamraan's ankle & hip mobilization and Alter-G treadmill: Improve performance in the 20 yard shuttle and 400m + 800m events
May 11, 2017
There are four main motions that occur at the ankle joint: dorsiflexion, plantar flexion, inversion, and eversion.
All ranges of motion (ROM) are challenged during running or cutting movements, so it is imperative to have appropriate stability within the ankle joint. The ankle joint describes the interaction between the talus bone, the tibia, and the fibula (it is important to note that the fibula is a non-weight bearing bone - however its role in ankle ROM remains pertinent to running/cutting movements).
The picture below shows how New York City athlete, Joe Mastrolia, can promote ankle ROM with the assistance of a moderately heavy resistance band (the band used in the photo is approximately 65lbs of resistance). The athlete is practicing a traditional "calf stretch" while the resistance band pulls in the opposite direction - thus increasing the muscular tension, as well as mobilizing the joint. This movement can be done before or after exercise. Hold for 90-second for 5-7 reps.
Ankle Range of Motion Movement
There are six main motions that occur at the hip joint.: flexion/extension, internal/external rotation, and adduction/abduction.
The hip represents our center of gravity. As many people live relatively sedentary lifestyles (sitting for long periods of time each day), appropriate hip control becomes diminished. Athletes can improve their hip ROM during running/cutting movements by incorporating resistance bands with these two traditional stretches.
In the photo below Joe is performing a left sided hip flexor stretch, while actively contracting his left gluteal muscle. With the assistance of the band, he actively contracts and relaxes his left gluteal muscle 10 times for 3-5 sets.
Hip Range Of Motion Movement
Finally below Joe is performing a left sided "modified pigeon pose". The resistance band around his femur (laterally) magnifies the stretch. It is important to note - this is a modified version of pigeon pose - as the athlete is elevating his hips and keeping his chest over his left knee/shin. A minimum of a 90 second hold for 5-7 reps is an effective and efficient program for this hip mobilization technique.
In the photo below Joe is performing a left sided hip flexor stretch, while actively contracting his left gluteal muscle. With the assistance of the band, he actively contracts and relaxes his left gluteal muscle 10 times for 3-5 sets.
Hip Range Of Motion Movement
Finally below Joe is performing a left sided "modified pigeon pose". The resistance band around his femur (laterally) magnifies the stretch. It is important to note - this is a modified version of pigeon pose - as the athlete is elevating his hips and keeping his chest over his left knee/shin. A minimum of a 90 second hold for 5-7 reps is an effective and efficient program for this hip mobilization technique.
Modified Pigeon Pose
The Alter-G Treadmill
The Alter-G treadmill uses NASA’s innovative differential air-pressure technology to unweight athletes. The anti-gravity treadmill allows for athletes to progressively increase their workload, without increasing their risk of injury. Whether it’s pre-or-post game day, the Alter-G allows the athlete to experience a true "active recovery" in their exercise program.
Click here to see footage of New York City athlete, Lisa D'Agostino testing out the Alter-G.
Dr. Kamraan Husain, of Liberty Wellness and Chiro, is a specialist in biomechanics. The human body has more strength than it knows how to handle - Dr Kamraan focuses his practice on functional movements, which thus leads to increased physical performance for his patients.