The Importance of Ankle Range of Motion in Balance and Fall Prevention

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#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More

The Tim Ferriss Show

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The Importance of Ankle Range of Motion in Balance and Fall Prevention

Overreliance on vision can lead to falls especially in the dark/nImproving ankle range of motion improves reaction outside of base of support and can prevent falls/nFoot strength and ankle range of motion help the brain unlock new movement levels

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Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, Athletic Greens's AG1 all-in-one nutritional supplement, and Shopify global commerce platform providing tools to start, grow, market, and manage a retail business.

Kelly Starrett, DPT (@thereadystate) is one of my favorite performance coaches. When I have problems other people can’t solve, I call Kelly. He’s also a treasure trove of one-liners.

He is, along with his wife Juliet, co-founder of The Ready State. The Ready State began as MobilityWOD in 2008 and has gone on to transform the field of performance therapy and self-care.

Kelly’s clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold medalists, Tour de France cyclists, world- and national-record-holding Olympic Lifting and Power athletes, Crossfit Games medalists, professional ballet dancers, elite military personnel, and more.

Kelly is the author of the New York Times and Wall Street Journal bestsellers Becoming A Supple Leopard and Ready to Run. His new book is Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, co-written with Juliet Starrett.

Juliet was the U.S. National Champion in extreme whitewater racing from 1997 to 2000 and World Champion from 1997 to 1998. She returned to the sport in 2018 to become World Champion in the Masters Division.

Please enjoy!

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[08:05] Where in the world are Kelly and Tim?

[13:34] A lesson in how our environment shapes us.

[19:12] Optimizing vital signs and range of motion as we age.

[30:31] Walk and fidget more for better sleep and body maintenance.

[40:37] Balance training: not just for "old" people.

[50:51] Extending the end range of motion.

[54:58] The old man shoe-on game.

[59:50] The airport scanner shoulder test.

[1:05:55] Simple corrective exercises.

[1:09:44] Tower of London.

[1:12:41] Breath as a mobilization device.

[1:19:13] A reasonable amount of daily protein.