Knee Injury Recovery – Ankles and Feet

Dealing with ACL, MCL, Meniscus, Patellar, and Other Knee Related Injuries

HBR Vlog Ep 3 (video below)

At Health By Ratio, we know that the knees can face a lot off issues and pain. Our function movement training can help you strengthen your knees and the rest of your body to prevent injuries and improve mobility.

Many of us have had to deal with major injuries and working to get back to doing the things we love, but have you had to deal with something like a grade 3 ACL tear in your 60’s?

Most would assume, if you experience that kind of knee injury that late in your life, at the very least for intense sports like skiing, it might be time to “hang up the cleats” so to speak.

But that wasn’t the case for our patient, Robert!

Robert had a nasty ski accident when he turned 60 that completely tore his ACL, as he was an active and generally healthy man looking to enjoy skiing for years to come, it was needless to say quite the blow.

Yet, very quickly, he got it in his mind that he would come back from that injury. So, he went through surgery, consistently attended his PT appointments, and did all the homework they gave him

He saw acupuncturists, got a personal trainer, and adopted a 30-minute warm-up routine for his knees every day.

Yet, 15 months after his injury, he was still dealing with lingering pains, felt incredibly tight around his hips and back, and didn’t feel anywhere close to getting back on the slopes.

Now, he had done everything under the sun to specifically rehab his knee, and all his doctors were saying that structurally there was nothing wrong with it anymore, so what was Robert missing?

Foot and ankle mobility! Yep, it was his incredibly tight ankles that were primarily causing his knees to have to compensate for nearly every movement he did throughout the day. Which in-turn impacted him up the chain all the way to his hips and back.

This is INCREDIBLY common in our patients because so many of us spend most of our lives in shoes with slightly (or significantly) higher heels than toes. As well as spend most of our lives walking, running, jumping, etc. All of these activities involve flexing the ankle downward perpetually making our ankle plantar flexors even tighter.

This lack of mobility and proper stability in the ankles/feet causes the knees to have to compensate for what they’re lacking in.

I’m no mathematician, but correct me if I’m wrong: The knees bend in one direction (forward/backward), the ankles/feet bend in MULTIPLE directions.

So if the knees bend one way and the ankles bend multiple ways, but the knees are trying to compensate for the ankles, we might have a problem.

So, in this week’s Vlog episode, we are going to cover how we got Robert back onto the slopes one and a half years after his catastrophic injury with:

  1. How to analyze if the ankle is missing the necessary range of motion.
  2. How to mobilize the ankle so its range of motion improves.
  3. How to start retraining the central nervous system on how to use this new ankle range of motion and keep the foot in proper alignment in relation to the knee.


If you are interested in getting some specific one-on-one help for your knee, ankle, or other body pains, schedule a free mobility consultation call with us at: