June is a special month for Pilates in Common because June is our birthday month – we are FIVE this year! To celebrate, we are hosting a fabulous party with chances to win complementary privates and livestream classes. You're 100% invited, and the details are below under Special Events.
Now it's time to reveal this month's theme: Squats! When thinking about squats, three joints immediately spring to mind - the ankles, knees, and hips. From a biomechanics perspective, we can refer to the downward movement (eccentric phase) of a squat as "triple flexion," and the upward movement (concentric phase) as "triple extension." Interestingly, these two concepts present an opposite cascade of movements.
For the downward phase, the ankle joint must initiate the movement to foster healthy knee and hip flexion (bending). Conversely, during the upward phase, the hip joint takes the lead to facilitate healthy knee and hip extension (straightening). Sequence matters, and the motion of one part significantly influences the others. It's "so Pilates."
WEEKLY CLASS DESCRIPTIONS
Monday, June 5th @ 12PM with Destinie
Squat squad, unite! Today's class concentrates on ankle flexibility and how it affects the forces exerted on the knees and hips during squats. Props: foam roller and full-size bath towel.
Wednesday, June 7th @ 8AM with Destinie
BYOR – Bring Your Own Requests.
Raffle entry details:
In June, every Livestream mat class you register for earns you a spot in our birthday raffle. We'll draw FIVE winners who will receive prizes including full sessions, half sessions, and mat classes, based on teacher availability. Multiple wins are completely possible! Winners will be unveiled at the conclusion of our birthday party class. If you can't attend the party, we'll inform you of your win via email.
**If mat classes aren't your thing, you can still join in by purchasing raffle tickets. Click the link to participate. Each ticket costs the same as a mat class - $15.**
DEEP DIVE
Ah, the ankle! The term "ankle" does an injustice to this complex joint. It might suggest that the ankle is a monolithic structure, akin to a glass of water or a rubber ball. However, the ankle joint, also known as the talocrural joint, is where three bones converge - the tibia (large shin bone), fibula (small shin bone), and talus (one of your 26 foot bones). Understanding the ankle joint from this perspective illuminates the idea that ankle mobility and flexibility hinge on two separate structures: the lower leg and the foot.
Hence, when discussing ankle mobility - the capacity of your ankle to actively traverse its range of motion, and ankle flexibility - the potential of the muscles and tendons around the ankle to stretch and facilitate movement, we must consider the structures of both the lower leg and the foot. Intriguingly, about a third of the muscles that govern your feet are extrinsic, meaning they are located in the lower leg, beyond the foot itself!
So, the next time you encounter "tight" ankles, consider focusing on your calves and massaging your feet. This might be the solution you need!
