How Ankles and Feet Affect the Whole Body With Dr. Leada Malek

Make It Simple

Andrea Allen

Nutrition, Health & Fitness, Education, Fitness, How To

4.8 • 1.5K Ratings

🗓️ 8 November 2023

⏱️ 55 minutes

🔗️ Recording | iTunes | RSS

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Summary

Andrea welcomes Dr. Leada Malek, a Doctor of Physical Therapy and board-certified sports clinical specialist to discuss all things feet and ankles, a topic often overlooked in fitness. With extensive experience working with athletes at all levels, including professionals in sports and dance, Dr. Malek understands the complexities of the human body and power of movement as medicine. Andrea and Dr. Malek discuss the key tips and exercises that will help you achieve greater mobility and alleviate any foot and ankle issues you may be experiencing.

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The key moments in this episode are:
00:00:00 - Introduction
00:01:30 - Importance of Ankle and Foot Health
00:02:30 - Dr. Leada Malik's Expertise
00:03:35 - App Launch and Expertise
00:06:31 - Drink AG1
00:13:13 - Signs of Poor Ankle Mobility and Weakness in Feet
00:15:29 - Identifying the Weakest Link in Balance
00:17:16 - Signs of Weakness in Ankle and Feet during Movement
00:19:56 - Importance of the Big Toe in Foot Strength
00:27:04 - Importance of Range of Motion and Strength in Ankles and Knees
00:28:44 - Bent Knee Calf Stretch and Toe Mobility
00:30:44 - Effect of Static Stretching and Dynamic Warm-up
00:33:46 - Understanding the Foot as a Pulley System
00:42:01 - Stretching the Foot
00:44:02 - Intrinsic Foot Muscles
00:44:34 - The Science of Stretch
00:46:04 - Underrated Strength Exercises
00:53:49 - Strengthening and Mobility for Ankles and Feet
00:54:07 - No Issue Dooms You
00:54:29 - Empowerment and Hope
00:54:56 - Personal Experience and Openness
00:55:23 - Encouragement and Self-Reflection

Make it Simple is sponsored by Athletic Greens
Visit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.

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Produced by Light On Creative Productions

Transcript

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0:00.0	Welcome back. I am so excited for you to meet today's guest.
0:05.0	One of the things I've learned as I have coached, especially women who's mainly what I work with.
0:10.2	I work with like 98% women, is aches and pains are real. Everyone has aches and pains.
0:15.9	We have back pain, we have hip pain, we have knee pain, we have ankle and feet pain.
0:20.4	Like there's always pain and that's one of the reasons why I do have on decently often physical
0:26.9	therapists to discuss different pain points in the body and different ways to
0:31.9	alleviate it because I think a huge factor in how we
0:36.2	function, how we feel day-to-day, how we move through daily activities, and how our form is when we are lifting weights is our joints and our
0:47.2	ability to move them and if muscles or ligaments are tight or weak and so many different variations.
0:55.0	So today I'm so excited to introduce you to Dr. Lita Malik.
0:59.8	She's amazing.
1:00.8	She is a fantastic communicator and we are going to go over all things, ankles and feet.
1:06.4	I think sometimes we focus so much on back and hips and knee, but the truth is, as she's going to explain, so much of even that is connected to the
1:16.0	ankles and the feet. It's a super common issue and I think it's often sometimes even
1:22.3	overlooked because we're so focused on those bigger joints, those bigger regions,
1:28.0	when really it could possibly be our feet. There's always a lot of different reasons why we have aches and pains, but it's
1:34.9	important for us to be aware of the kinetic chain and how our body works together. So she is going
1:41.0	to lay out the ankles and the feet so beautifully for you today
1:45.1	with ways to tell if yours are weak
1:47.6	ways to tell if you need more mobility and then how to strengthen and stretch those areas and how to improve your flexibility and mobility.
1:55.3	Dr. Lita Malik is a doctor of physical therapy, a board certified sports clinical specialist.
2:00.6	She is an NSCA certified strength and conditioning specialist and she has taught
	...

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