The Internal Power Training Blog

Check out the latest info and research from Coach Chris' explorations in the Subject of Internal
Power.

The Importance of the Ankle.

on November 17, 2015 in Alignment, Body Training, Nei Jia, proprioception by Chris

As Bipeds we have extremely refined balance and proprioception systems keeping us upright.
Most of the correction and balance maintenance systems work without conscious thought, they
simple activate as and when they are required. This is, of course, how it should be! If our
conscious mind was occupied with firing muscles to remain standing all the time we would have
very little else we could achieve.

With that said, we can improve our ground connection by Increasing the sensitivity of our
balance maintenance systems. The ankle and associated tissues are central to this work.

The ankle is what i describe as a control joint. It controls balance and weight distribution by
articulating in association with weight shifts using the various muscles, tendons and tissues of
the lower leg.

Tightness in the ankle is one of

the most significant factors inhibiting the ability to root or feel the ground connection. If for
instance i am pushed and the tendons and muscles on the front of the foot and shin activate, i
will be easily pushed back. If the ankle remains 'soft' then, a cleaner transfer of force will occur
to the earth.
One way we can train this awareness of over activation is with very slow walking practice. The
aim is that when the foot hits the ground, it doesn't move even a mm, and the weight
distribution on the foot remains even throughout the step. In order for this to happen the Ankle
needs to be very soft. Simple to say, very hard to do!

When watching an adept move through their form or exchange with a partner, it is often useful
to watch their feet to ankle area. What you will generally see, if they are good, is that the foot
does not wobble around or even hardly move once it touches the earth. Instead the ankle area
articulates and mobilizes to deal with the changing direction.

This work is extremely useful for the elderly as the increase in balance awareness is thought to
decrease the likelihood of falling. Here is the conclusion of a Study performed by the
Department of Sports Science and medicine and the Department of Orthopedics and
Traumatology at the University of Hong Kong.

"The elderly people who regularly practiced tai chi not only showed better
proprioception at the ankle and knee joints than sedentary controls, but also
better ankle kinaesthesis than swimmers/runners. The large benefits of tai chi
exercise on proprioception may result in the maintenance of balance control in
older people. "