How to traction your own ankle, knee or hip

Something I've been finding myself doing a lot in clinic lately is joint traction techniques for the lower limb: hip, knee and ankle in particular. I think people have been sitting down a lot more during the periods of lockdown, and so the muscles have tightened up, and that's causing more joint compression and pain. Movement is important, folks!

But getting a joint moving again when it's stiffened up can be easier said than done, so this technique may help. It's not exactly the same as the techniques I would do with someone in clinic, but it's a relatively simple option - all you'll need is a belt, and something solid to pull against.

Before you do it, make sure the surrounding muscles, the ones that usually act on the joint, are as relaxed as you can get them - try massaging with a tennis ball or a massage gun, and stretching. That way you'll maximise the stretch through the joint, because you won't have the muscle stopping you as much.

Then - follow the video. Put a belt around your ankle and around the solid something (in this video I've used my treatment couch), take up the slack, and feel the traction do its job. Breathe, relax, and feel yourself creating space in the stiff joint.

After that? You need to teach yourself to feel that joint space when you stand and walk. Rewiring the brain can be a fast or a slow process, but it is possible.

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