Ankle Injury

Shin Splints: Why Your Legs Hurt, What You’re Doing Wrong, and How to Fix It for Good

Ankle Injury, Ankle Pain, Injury Prevention / Dr. Ben Bagge

“That dull ache in your shins isn’t just soreness—it’s your body waving a red flag before it breaks down.” If you’ve ever felt a throbbing pain along the front of your lower legs during or after a run, you’re not alone—and you’re definitely not crazy. Shin splints (aka medial tibial stress syndrome) affect thousands of […]

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Are Your Shoes Causing Your Ankle Pain?

Ankle Injury, Ankle Pain / Benjamin

Do you notice pain and swelling around your ankles after a long day? Your shoes might be responsible for your ankle pain. When you exercise or work, your shoes should provide a stable and supportive platform that aligns your ankles with your body, minimizing strain on your ankle joints, tendons, and muscles. Let’s take a

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Brace Yourself!

Ankle Injury, Back Pain, Knee Pain / Dr. Ben Bagge

“Your future self will thank you for what you do today” In the Video Below Dr. Ben Addresses: When you should consider using a brace ❓ The positives & negatives of braces ➕ ➖ Why braces are rarely a long term solution ⏳ Why they can make the underlying issue worse 🥺 A better alternative

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How Limited Ankle Mobility Affects Squatting

Ankle Injury / Dr. Ben Bagge

Squatting is one of the most functional movements we do: we use it throughout our daily life, and learning how to squat correctly will help keep us safe and healthy as we age. Squatting is also pretty complex – when we squat, we’re recruiting muscle groups throughout our entire body to properly proceed and stabilize

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Ankle Control Articular Rotation (CARs)

Ankle Injury / Dr. Ben Bagge

Dr. Colin demonstrates ankle mobility exercises using CARs. Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all

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Ankle Mobility: Stabilizers

Ankle Injury / Dr. Ben Bagge

Physical Therapist Dr. Colin Miller demonstrates how you can work on your stabilizers. The stabilizers, peroneals and posterior tibialis, are the main muscles that aid in preventing sprained (rolled) ankles. These muscles are usually overlooked and under trained causing athletes to be at a higher risk for injury. When performing these exercises, make sure to

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Ankle Mobility: Squat

Ankle Injury / Dr. Ben Bagge

Physical Therapist Dr. Colin Miller demonstrates how you can squat while working on ankle mobility. Using a slight lift with small weights is a great hack to perform a proper squat while working towards proper ankle mobility. Place your heels on small weights, keep weight in the heels, and perform with your proper squat form.

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Ankle Mobility: Balancing

Ankle Injury, Physical Therapy / Dr. Ben Bagge

Physical Therapist Dr. Colin Miller demonstrates how you can work on your balance for stability. Balance is the key to any dynamic movement in life. Whether it be walking, running, squatting, or a specific sport. When performing any balance routine make sure you are using the 3 primary techniques to use your stabilizers. First is

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Kettlebell Hip & Ankle Mobility

Ankle Injury, Hip Pain / Dr. Ben Bagge

Physical Therapist Dr. Colin Miller demonstrates the ankle & hip kettle bell opener. This exercise is great before any dynamic lower body movement. This will stretch not only the hip and calf tissues but also create some joint mobilization for the hip and ankle joint. Make sure to push the knees out with your elbows

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Ankle Stability

Ankle Injury, Physical Therapy / Dr. Ben Bagge

Updated: May 12, 2020 Physical Therapist Dr. Colin Miller demonstrates how you can work on ankle stability with exercises that can be preformed at home. The 3-way heel raise is a great first exercise to improve strength and stability of the calf muscles. The gastrocnemius and soleus are muscles that take most of the force when

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Shin Splints: Why Your Legs Hurt, What You’re Doing Wrong, and How to Fix It for Good

Are Your Shoes Causing Your Ankle Pain?

Brace Yourself!

How Limited Ankle Mobility Affects Squatting

Ankle Control Articular Rotation (CARs)

Ankle Mobility: Stabilizers

Ankle Mobility: Squat

Ankle Mobility: Balancing

Kettlebell Hip & Ankle Mobility

Ankle Stability

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San Diego