*QUESTION - Do you find this type of "follow along" video helpful??* Let me know below, as it helps me create the kind of videos you want to see on this channel :)
James Dunne the video itself is fantastic. But, if the UA-cam commercials come right in the middle of the exercises it is not really useful. Is there a way to place them either at the very beginning or the very end? In my case, one just popped while doing the toes round... and you can’t skip it until you watch 5sec or so...
James, this is so helpful! I sprained my ankle sometime last year and did a lot of rehab. However I stopped after a few months. These exercises don't require any equipment and hey, I can also do them whilst at work! keep them coming, much appreciated.
This is helpful for me! I did not sprained my ankle but i feel sore everytime after exercise or a long standing day. This exercise improved my ankle strength and i dont feel sore anymore! Thank u!
Yes, finally found some great exercises for the ankles. A couple of years ago I sprained one of my ankles and the other got fractured the same year. And they still aren’t in a proper shape. Many times I feel like I wobble, and I tend to misstep. Glad I found this video, going to do this exercises from now on. I want my strong ankles back :)
To be honest, i did not think this would do anything but make my ankle tendons feel worse but surprisingly, after doing this my ankles felt so much better. Wow
I can't stand yet but I definitely enjoyed the music and your coaching. I did leg raises, situps, push-ups and foam roller. 1st time since my injury almost 3 weeks ago.
This is great! Thank you so much! I sprained my ankle 2 months ago, it is coming along well, but I will definitely do this 1-2x per week! Thank you so much!
4 weeks post ankle sprain, (Thanks hit and run car). This is exactly what I was after thanks James! the hops actually gave me a bit of confidence that my ankle is healing! :-) can't wait to get running again
I love this video! Thanks James, I have had an injured ankle for quite a while so after being recommended to you, I am finding these exercises are really helping! I will keep them up for a few weeks and hopefully all will be back to normal. Thank you.
Coming back from a total knee replacement and having difficulty in trying to regain strength and function as far as trying to keep my heel from collapsing hard during calf raises. Any advice on improving calf strength to prevent heel-drop ??
Thankyou very much James, this was exactly what I was looking after another bad ankle sprain. It's extremely helpful for me as I don't have any access to any equipment. I can definitely feel the heel exercise working with the effort in the shins, and the alphabet exercise is pure gold as it keeps me laughing as I try to keep my body straight instead of wobbling all over the place - this will keep me interested as it is really challenging (and entertaining). Much appreciated - thankyou for putting this video on UA-cam. Cheers
I like it that you walk us through the exercises rather than just say "do 30 more on your own". that way we don't have to stop the video to do the reps. Thanks very much!
Hi James great set of exercises, I'm an older runner just looking to add this to my weekly routines to keep my ankles strong can you please tell me how often I should do this exercises.
I had a trimalleolar fracture and recovering now (it has been a year and half since) hopefully these exercise help because I feel like my ankle will never get back to normal. Comments here are encouraging though. I am starting today 28-05-2021. Thank you :)
James, I'm an inline speed skating coach. Using these to help my new skaters prepare for putting on their first pair of speed inlines. The wheels are 11cm tall!
Super helpful and great to follow along in real-time. Will be doing this a few times a week to strengthen up an ankle thats rolled a couple of times in 6 months playing football
Hi James, I've been watching quite a bit of your ankle exercises video and I've been doing them for the past two weeks. I've had shin splints for pretty much the last past year on and off and I wanted to get stronger ankles before starting to run again. My question is: how can I apply progressive overload to these exercises?
Wow, thanks for sharing the routine! Got ankle injury and was looking for some handy(easy to follow) exercises, and I got it now. The routine makes high temp and the stronger ankle I can feel! Thanks a lot again!
Thanks! I'm just catching an early (what I think is) Peroneal Tendonitis, so I'm backing off a bit and trying to strengthen. This video was great timing!
Same here. Went to quick with my mileage. Doing biking and this daily for two weeks before getting back into it. Fingers crossed for all those suffering from Tendinopathy
Doing one round of this routine (except for the hops) the other night completely relieved me of the soreness in my soleus the next day. Appreciate you sharing so much helpful content!
Thank you James for some great exercise tips. Easy to follow but hard to do exercises. I had several bad experiences with calf strain, ankle sprains/roll-over and these exercises were helpful. Thank you again James for the great tips.
hi! i had an ankle injury 5 years ago, and only in tese days i've noticed that my right anckle is not stable (essentially when i walk my right ankle goes inside). Are these exercises good for increase the stability of my anckle?
I'm 9 months from tibia/fibula fracture and still having pain walking. Would like to improve and get back into a bit of running. This is a great video to add to my exercises. It's also encouraging to see you wobbling while you're doing it and you're so fit because sometimes I'm a bit fed up with the slow recovery :) Not ready for the hops, but I'll get there eventually. Thank you!
Am 4 months post ORIF surgery for the same. No way can I hop or walk on my toes. Cannot even stand and balance on the injured leg. This rehabilitations phase is so discouraging. Have you tried jogging in a hydrotherapy pool? I try walking about 3 times a week in the pool. It helps but still cannot walk normally.
Wow this what I was really searching for. Thank you! I have been running for more over 26 years and had 2 ankle injuries same right leg. So thanks for these exercises! Definitely gonna use and strengthen them.
Hi yes, brill just had an op on my ankle, very fit beforehand and now trying to get used to a fused ankle. Not very much fun but the first 2 exercises very good though I can walk on my heels with no problems the toe footwork is very hard but is what I do need to bless,I can not jump but need to strengthen those tiptoe muscles because my Achilles tendon is hurting mmm please have you any tip's?
Hi @james Dunne. Recently had a tear in my retinaculam and soft tissue of my peroneal tendon in my ankle. How should I gage when it’s suitable for me to start playing sport again based on these exercises . Any advice will be greatly appreciated
Loved these exercises, I had injured my ankle (hairline fracture) a year ago and I also have week knees. I hadn’t paid attention or wasn’t even told by my doc to work them to get back to normal or stronger ankles. Adding this to my rehab playlist! Thanks🫀
Great and easy to follow. Had an Achilles rupture and never felt that muscle work post injury till now as it did in the toe raise walk!! As a GP going to be using this 🤠
I know this is an old video, but I’m having calf pain after I run, which is alleviated with stretching and fascia release. Should I do this exercise in conjunction with my running or should I stop running and do these exercises until my calves are stronger? Thank you!
mm my ankle seemed to have imporved the last couple of days just from the first two exercises, dont know if its a coinidence with the timing but i was beginning to worry it wasn't going to heal
Want to get back into running and Parkrun, having suffered with ankle sprains since 1970s through wearing mens platform fashion shoes of the time with 4inch heels! I last rolled my ankle at Easter 2021, would you believe while volunteering at a junior Parkrun carrying equipment, my foot went into a blind pothole covered by grass and weeds, luckily seemed like a low grade sprain but still bloody hurt! and am still getting some pain in certain position, I'm able to run but but am very concerned I could roll the ankle again, I have felt it trying to go over again on very uneven ground but managed to save it, so must have improved it slightly I think these excerises will help, thanks.
I had a from what docs say you know how the be sometimes but I had a upper ankle sprain was meant to use crutches for atleast 3 weeks gave them up in 3 days and I've regret it ever since even with the smallest of differences in terrain in the heel and I'm ankle instantly goes to roll but it sometimes is snaps back like it wasn't going to and it hurts almost as bad as if I rolled it anyway thanks for this
Is it good to do these kinds of exercises when my ankle is still a bit swollen? (I hurt my ankle many years ago and had a surgery, I accidentally twisted my ankle 3 months ago & it is not easy to heal ...)
This is quite delayed but i got in an accident years back and watching this video is motivating me into think i just might be able to run again baby steps though
My husband broke his back 18 months ago! He can’t feel his feet and rolls his ankle outward when he walks! So any suggestions to help him try and strengthen his lower legs and ankles would be great! Also his calf’s don’t fire! So please and suggestions to try and help him to get things to possibly fire again and get stronger would mean a lot to me!
Do these exercises apply to old injuries? I sprained my ankle 5 years ago, but my ankle is still so weak that it's affecting the way I walk and I'm in pain every day. I'm desperate, the physiotherapist I went to only massaged my foot and didn't solve my problem AT ALL.
Yes it makes a lot of difference even to ole i juries n its easy.Can incorporate in the home routine while walking.That way U heal faster . Muscles r strong n U r just using ur own body weight . One cant go wrong with these .
Strengthening will help, however, there will be a possible permanent weakness (doesn’t have to limit you from running ofc), but you may be more prone to injury on that one foot. When the ligaments tear during a sprain, they grow back and heal up, but normally weaker than before and it can literally take years and years for the pain to go away- I sprained my ankle BAD multiple times when I was younger, always my left foot: I’m a ballet dancer and while my old injuries doesn’t stop me, they force me to take care of that foot more. Strength is key, such as in the video. Balancing boards too for example. Anything that doesn’t cause you pain the day after, is my motto. And after intense workout I always do RICE- rest, ice, compression, elevation for my feet. It’s doable- but I understand your frustration. If you do get hurt again, go to a physiotherapist as soon as you can, early onset of physiotherapy is so important (and switch for another physiotherapist than the one that massaged your foot 😉). Anyway, enough splainin’ on my end, take care and good luck ❤
Hi James, just a quick question, how may sets/times a day should these exercises be done so as not to overdo do it and cause further complications with an already dodgy ankle? Cheers buddy
*QUESTION - Do you find this type of "follow along" video helpful??*
Let me know below, as it helps me create the kind of videos you want to see on this channel :)
James Dunne the video itself is fantastic. But, if the UA-cam commercials come right in the middle of the exercises it is not really useful. Is there a way to place them either at the very beginning or the very end?
In my case, one just popped while doing the toes round... and you can’t skip it until you watch 5sec or so...
That’s a really good point... let me take a look. Thanks for pointing that out 👌 Glad you enjoyed the vid.
James, this is so helpful! I sprained my ankle sometime last year and did a lot of rehab. However I stopped after a few months. These exercises don't require any equipment and hey, I can also do them whilst at work! keep them coming, much appreciated.
@@arymhansie - Thanks! Pleased to hear you find the routine helpful :)
I generally don't do "follow along" videos, but I like to get the exercises and make them part of my full morning workout.
heel walks 0:20
toe walks 1:42
single leg balance 5:48
lateral hops 8:27
Wht not do alphabets at the ankle to get the neuromotor connection back to the feet using a miniband .Different brands have different tension ranges
This is helpful for me! I did not sprained my ankle but i feel sore everytime after exercise or a long standing day. This exercise improved my ankle strength and i dont feel sore anymore! Thank u!
I really liked this would like to see more of these
Great to hear! I've got a few more ready to go... so watch this space over the next few weeks :)
Yes, finally found some great exercises for the ankles. A couple of years ago I sprained one of my ankles and the other got fractured the same year. And they still aren’t in a proper shape. Many times I feel like I wobble, and I tend to misstep. Glad I found this video, going to do this exercises from now on. I want my strong ankles back :)
Hi, how is your ankle now?
Injured my ankle in January. Had a re twist 2 days ago. This is exactly what I’ve been looking for. Thanks 💙
To be honest, i did not think this would do anything but make my ankle tendons feel worse but surprisingly, after doing this my ankles felt so much better. Wow
I can't stand yet but I definitely enjoyed the music and your coaching. I did leg raises, situps, push-ups and foam roller. 1st time since my injury almost 3 weeks ago.
This is great! Thank you so much! I sprained my ankle 2 months ago, it is coming along well, but I will definitely do this 1-2x per week! Thank you so much!
Best one for ankle exercise so far, thanks James
I’ve got right knee pain caused by weak ankle ligaments.. this video Is really helping thanks 🙏🏼
Thank you. Sprained my ankle at the end of January. Had peroneal problems. I'm back to 20 miles a week, but this will help tremendously.
4 weeks post ankle sprain, (Thanks hit and run car). This is exactly what I was after thanks James! the hops actually gave me a bit of confidence that my ankle is healing! :-) can't wait to get running again
I love this video! Thanks James, I have had an injured ankle for quite a while so after being recommended to you, I am finding these exercises are really helping! I will keep them up for a few weeks and hopefully all will be back to normal. Thank you.
Easy to follow! And very effective. Thank you
Coming back from a total knee replacement and having difficulty in trying to regain strength and function as far as trying to keep my heel from collapsing hard during calf raises.
Any advice on improving calf strength to prevent heel-drop ??
Mate this is great, I tore my ligament in my ankle and through this video it's getting stronger and stronger. Thanks for the help
I think I tore a ligament in my ankle but it hurts to much to stand trying to do any of these exercises
You think you can help me
Thankyou very much James, this was exactly what I was looking after another bad ankle sprain. It's extremely helpful for me as I don't have any access to any equipment. I can definitely feel the heel exercise working with the effort in the shins, and the alphabet exercise is pure gold as it keeps me laughing as I try to keep my body straight instead of wobbling all over the place - this will keep me interested as it is really challenging (and entertaining). Much appreciated - thankyou for putting this video on UA-cam. Cheers
I like it that you walk us through the exercises rather than just say "do 30 more on your own". that way we don't have to stop the video to do the reps. Thanks very much!
Thanks! I just came from an ankle injury and loved these exercises.
Hi James great set of exercises, I'm an older runner just looking to add this to my weekly routines to keep my ankles strong can you please tell me how often I should do this exercises.
I had a trimalleolar fracture and recovering now (it has been a year and half since) hopefully these exercise help because I feel like my ankle will never get back to normal. Comments here are encouraging though. I am starting today 28-05-2021. Thank you :)
How are you now?
James, I'm an inline speed skating coach. Using these to help my new skaters prepare for putting on their first pair of speed inlines. The wheels are 11cm tall!
Hi,I have ankles problem, I will do it .thanks
Super helpful and great to follow along in real-time. Will be doing this a few times a week to strengthen up an ankle thats rolled a couple of times in 6 months playing football
Simple. Effective. Praise the Lord. Thanks.
Great set. Thanks!
A year and a half later this is still super helpful. Thank you
Best ones ive come across
Fun way to do the ankle strengthening.Reminds one of childhood games. Hopscotch. Thankyou.👍👍
Really useful James. I followed along for the whole video with you!
Glad you found it helpful, Jackie!
Hi James,
I've been watching quite a bit of your ankle exercises video and I've been doing them for the past two weeks.
I've had shin splints for pretty much the last past year on and off and I wanted to get stronger ankles before starting to run again.
My question is: how can I apply progressive overload to these exercises?
I know you made this 3 years ago thank you still this will help me a lot, just what I was looking for 👍👍
Wow, thanks for sharing the routine! Got ankle injury and was looking for some handy(easy to follow) exercises, and I got it now. The routine makes high temp and the stronger ankle I can feel! Thanks a lot again!
I love follow along videos!
This is great, James!
Thanks!
Thanks Monika! Hope you find it helpful :)
thank you so much for these videos!!
Helpful thank you 😊
Thanks! I'm just catching an early (what I think is) Peroneal Tendonitis, so I'm backing off a bit and trying to strengthen. This video was great timing!
I'm glad the video has come at a good time, Brian! Fingers crossed the peroneal tendonitis clears up quickly.
Same here. Went to quick with my mileage. Doing biking and this daily for two weeks before getting back into it. Fingers crossed for all those suffering from Tendinopathy
Thank you
This is Great exercise!!👍
Doing one round of this routine (except for the hops) the other night completely relieved me of the soreness in my soleus the next day. Appreciate you sharing so much helpful content!
same
Really hard! I can't wait to improve!
Thank you James for some great exercise tips. Easy to follow but hard to do exercises. I had several bad experiences with calf strain, ankle sprains/roll-over and these exercises were helpful. Thank you again James for the great tips.
Hi James. How often would you suggest doing this? Thanks
Just came across this video, awesome video and great work James!
Thanks
Excellent exercise
Will bookmark this page but for now these exercises are purely aspirational, will continue to work with my physiotherapist.
Enjoyed the video. Hope this helps me.
Amazing thank you! How often would you recommend to do these? Every day?
VERY helpful, thanks. 😊
hi! i had an ankle injury 5 years ago, and only in tese days i've noticed that my right anckle is not stable (essentially when i walk my right ankle goes inside). Are these exercises good for increase the stability of my anckle?
Absolutely helpful! Though jumps may be too much for my knees.
I'm 9 months from tibia/fibula fracture and still having pain walking. Would like to improve and get back into a bit of running. This is a great video to add to my exercises. It's also encouraging to see you wobbling while you're doing it and you're so fit because sometimes I'm a bit fed up with the slow recovery :) Not ready for the hops, but I'll get there eventually. Thank you!
Am 4 months post ORIF surgery for the same. No way can I hop or walk on my toes. Cannot even stand and balance on the injured leg. This rehabilitations phase is so discouraging. Have you tried jogging in a hydrotherapy pool? I try walking about 3 times a week in the pool. It helps but still cannot walk normally.
Very interesting exercises. Feeling better already after an ankle sprain
This helped me so much. Had a ligament or something minor giving me pain. Slowly going away
Thank you, I appreciate that these don't require anything but your own bodyweight.
That was great. I loved the simplicity and effectiveness. The alphabet routine had me laughing it was so good.
love this video = such big contrast in the ease for my injured ankle vs the other!
Wow this what I was really searching for. Thank you! I have been running for more over 26 years and had 2 ankle injuries same right leg. So thanks for these exercises! Definitely gonna use and strengthen them.
Hi James
I am recovering from a foot injury i.e.: Ligament damage on top of foot so are these exercises ideal for me.
When should I progress to the advanced movement like hopping?
I plan to achieve stronger ankles mirroring this. I’ll let you know in a month!
Hi yes, brill just had an op on my ankle, very fit beforehand and now trying to get used to a fused ankle. Not very much fun but the first 2 exercises very good though I can walk on my heels with no problems the toe footwork is very hard but is what I do need to bless,I can not jump but need to strengthen those tiptoe muscles because my Achilles tendon is hurting mmm please have you any tip's?
Really good thank you for the video
Awesome 👏! Cheers from the US Mate!
Awesome, thanks dude.
I am sticking to heels and toes for some days (severe strain 3 days ago), but I will definitely make this a daily routine 👍🏼
Hi @james Dunne. Recently had a tear in my retinaculam and soft tissue of my peroneal tendon in my ankle. How should I gage when it’s suitable for me to start playing sport again based on these exercises . Any advice will be greatly appreciated
Loved these exercises, I had injured my ankle (hairline fracture) a year ago and I also have week knees. I hadn’t paid attention or wasn’t even told by my doc to work them to get back to normal or stronger ankles. Adding this to my rehab playlist! Thanks🫀
Great and easy to follow. Had an Achilles rupture and never felt that muscle work post injury till now as it did in the toe raise walk!! As a GP going to be using this 🤠
hey sir, would you reccomend doing this before or after a workout if i am doing legs
Cheers for this James. Appreciate it so much. The best to you !!!❤️❤️😀
Thanks for your very helpful videos,
James!
Do you have any videos for anterior tibial tendinitis relief?
I know this is an old video, but I’m having calf pain after I run, which is alleviated with stretching and fascia release. Should I do this exercise in conjunction with my running or should I stop running and do these exercises until my calves are stronger? Thank you!
mm my ankle seemed to have imporved the last couple of days just from the first two exercises, dont know if its a coinidence with the timing but i was beginning to worry it wasn't going to heal
Been to physio today, i might have a weak ankle due to pain around my foot.
Great workout this James 👊
Super helpful. That alphabet is even tougher in dim light conditions. Thanks from New Zealand
Really useful thanks James xx
Thanks! Glad you find this type of video helpful :)
Want to get back into running and Parkrun, having suffered with ankle sprains since 1970s through wearing mens platform fashion shoes of the time with 4inch heels! I last rolled my ankle at Easter 2021, would you believe while volunteering at a junior Parkrun carrying equipment, my foot went into a blind pothole covered by grass and weeds, luckily seemed like a low grade sprain but still
bloody hurt! and am still getting some pain in certain position, I'm able to run but but am very concerned I could roll the ankle again, I have felt it trying to go over again on very uneven ground but managed to save it, so must have improved it slightly I think these excerises will help, thanks.
I had a from what docs say you know how the be sometimes but I had a upper ankle sprain was meant to use crutches for atleast 3 weeks gave them up in 3 days and I've regret it ever since even with the smallest of differences in terrain in the heel and I'm ankle instantly goes to roll but it sometimes is snaps back like it wasn't going to and it hurts almost as bad as if I rolled it anyway thanks for this
Very Helpful! Thanks!
Thanks a lot, it was very helpful for me!
thank you so much i injured my ankle in football and jus recovered this helped allat
how often should i do this ? to strengthen my ankle after an injury ....everyday?
Please come with videos at beginner intermediate and advanced levels with days like other workouts cheers
Is it good to do these kinds of exercises when my ankle is still a bit swollen? (I hurt my ankle many years ago and had a surgery, I accidentally twisted my ankle 3 months ago & it is not easy to heal ...)
This is quite delayed but i got in an accident years back and watching this video is motivating me into think i just might be able to run again baby steps though
I have woeful ankles after an ACL inkury so this is really helpful,
Very good! Thank you very much!
Thank you too!
My husband broke his back 18 months ago! He can’t feel his feet and rolls his ankle outward when he walks! So any suggestions to help him try and strengthen his lower legs and ankles would be great! Also his calf’s don’t fire! So please and suggestions to try and help him to get things to possibly fire again and get stronger would mean a lot to me!
aaa really like it!!! easy for me to treat my physio patient!!🥺
Shuld we excercise while we still fell pain in our ankle after injury? or give it a rest for sometime and then start strengthening exercises?
Hi I couldn’t hop , is there any other variations? Thank you.
I like the exercises but I have to wait for these exercises.
So helpful! Thank you!! 🤗
Do these exercises apply to old injuries? I sprained my ankle 5 years ago, but my ankle is still so weak that it's affecting the way I walk and I'm in pain every day. I'm desperate, the physiotherapist I went to only massaged my foot and didn't solve my problem AT ALL.
Cosume food that is rich calcium, that way your able to strengthen your bones and do plenty of research of ankle injuries
It’s been years for me as well! I completely relate!
Yes it makes a lot of difference even to ole i juries n its easy.Can incorporate in the home routine while walking.That way U heal faster . Muscles r strong n U r just using ur own body weight . One cant go wrong with these .
Strengthening will help, however, there will be a possible permanent weakness (doesn’t have to limit you from running ofc), but you may be more prone to injury on that one foot. When the ligaments tear during a sprain, they grow back and heal up, but normally weaker than before and it can literally take years and years for the pain to go away- I sprained my ankle BAD multiple times when I was younger, always my left foot: I’m a ballet dancer and while my old injuries doesn’t stop me, they force me to take care of that foot more. Strength is key, such as in the video. Balancing boards too for example. Anything that doesn’t cause you pain the day after, is my motto. And after intense workout I always do RICE- rest, ice, compression, elevation for my feet. It’s doable- but I understand your frustration. If you do get hurt again, go to a physiotherapist as soon as you can, early onset of physiotherapy is so important (and switch for another physiotherapist than the one that massaged your foot 😉). Anyway, enough splainin’ on my end, take care and good luck ❤
Will this help my ankles stop rolling??
I tore a ligament due to a car accident, always scared I’m not doing enough. Thank you for this video! 🎉
Hi James, just a quick question, how may sets/times a day should these exercises be done so as not to overdo do it and cause further complications with an already dodgy ankle? Cheers buddy
Thanks for the video! How frequently should I do it? Every day?
No problem! Aim for 3-5 times per week and you'll see improvements in a few weeks, for sure!
I don’t have the strength fot the toe walks what would u recommend?