Hindu squats aka dand

[kevin mckay]

How are these on the knees? I have been getting into one legged squats but the range of motion in my right ankle is extremely limited due to a bjj injury from years ago I did not properly rehab. Bringing my heel off the floor makes it possible to get my butt to my ankle but I do not want to hose my knees.

[Garrett Smith]

Kevin,
Why not start off with vigorously rehabbing the ankle now?

I don't think Hindu squats are terrible, unless overdone in number/volume.

If your ankle doesn't work right, nothing else above in the kinetic chain is working right. Fix your ankle.

[kevin mckay]

O man I think I would need a chisel it feels so calcified, I will see what I can do to mobilize it but.... With the hindu squats I am thinking I will do somewhat low volume 1 leg, it is just after all the crossfit stuff I would expect my knee caps to pop off or something But you see guys like Ross advocate it and he knows his stuff.

[Garrett Smith]

Foot drills before EVERY workout:

http://wellness.ndsu.nodak.edu/fitne...footDrills.pdf

I believe that will help, in a steady and "indirect" way. It definitely shouldn't hurt the situation. BTW, I do the heel walks without shoes on asphalt or tile--I can't believe that people were bruising their heels...

DMSO may help if applied on a regular basis for several weeks to months...

[kevin mckay]

Thanks Garrett,

I will defiantly include those in my routine.