In my martial arts experience I've run into a peculiar toe/foot exercise. Essentially you need to be on a relatively slick floor, although I've done it on carpet - but you basically stand up straight, and pull yourself forwards using your toes, an inch or less at a time. Being British I often see how far I can move myself while I wait for the kettle to boil, hence squeezing in lots of incidental training
Feet together? And then both feet simultaneously inching forward? If I understand correctly, it would look like your toes are all at once inch-worming your body forward, yes?
Holy Crap! I just tried the resistance band trick. (from around 12:30 mark) My whole ankle suddenly feels stable and way stronger. It's sitting properly instead of fighting to not collapse to the inside. It literally just fixed a problem I've been fighting for 6+ years in 5 freaking minutes! I had a spiral fracture in my tibia and honestly my ankle has never felt right after all that boot time. It's felt like it was in its own way for years, but I could never get it into a comfortable place. Just standing and walking hurt, much less getting the amount of activity I need. This trick will very honestly make my whole life better and easier. I am shocked.
@@indriadrayton1132 I've had to do it again a few times, and there's been some soreness as everything adjusts to this movement pattern, but it's still really helping me. I hope it helps you too!
I'm here after you said nobody watched this. & most of us with lifelong ankle mobility limiting factors. The 1 thing I don't recall you covering is biking. My daily commute exposed & relieved some of my ankle issues
This is very timely for me as I get into Half Marathon training. Last two attempts to build that kind of endurance I ended up getting some sort of tendonitis in my ankle / foot, so I just call it off. This year I'm determined to do this safely and efficiently. Thank you! Love your work as always.
Shared this to my Rugby mates. All my Rugby mates complain of bad ankles which I believe has alot to do with strength and mobility issues rather than simply be "bad" ankles. Thanks Bioneer
I broke my fibula last year and had a blast at physical therapy doing a lot of these kinds of exercises and now I am obsessed with balance and ankle mobility! Your video gave me some good ideas on what to do next! I’m excited thanks!
Yes please for a whole video on balance training! I used to slackline and I was looking at buying my own soon and this video has convinced me to go for it
Would love to see a video on balance training! This is something which I've been incorporating into my training for the last couple of years and have noticed massive benefits. Would love to see your take on it
@@vidbedekovic3366 A pretty significant general increase in core and leg strength (especially hard to train areas like calves, ankles and feet). It also starts to work your shoulder muscles a surprising amount (after 10-20m+) and becomes an endurance exercise. It also has benefits for increasing your focus (while balancing I try to only focus on the bar and my breathing), and spending a long time balancing feels like a very active form of meditation to me. I do parkour and I've noticed a huge amount of knock on benefits from these things in pretty everything.
Adam, would you consider doing a video for people who STAND all day? Security, warehouse workers, nurses, retail, postal workers, service, restaurant workers, etc? My legs, feet, and ankles are super sore and it's hard to have the energy to exercise and/or with painful lower (and sometimes upper) body. Thanks!
@@-._lunamidnight_.- Thanks for the reply. I actually bought two pairs a couple of years ago and all the did was cut off circulation! Never worked for me, unfortunately.
@@papasitoman maybe yours were the wrong size or you wore them wrong? I know that if there's wrinkles on them when you wear them, it can cut your circulation off. I personally use them and that never happened to me
I sprained my left ankle when I was 10 years old. After that I kept spraining my ankle every year. Once I got into my fifties it got worse, happening more often and including spraining the right ankle. I often did calf raises, but it didn't seem to help. Finally, I got the idea to do Isometric Eversion and Inversion ankle exercises. I do them about 3 times a week. It worked great! I haven't sprained either ankle since. Now I continue to look for more good ways to keep my ankles strong while still doing the Isometric Eversion and Inversion exercises. I so love and appreciate your videos and all the education they provide. And they're fun and interesting to watch too. Thanks!
I suffered 2x grade 3 ligament tears in my ankle last year and have just got back to training. This is great timing! Would love a balance video too. Keep up the great work.
This is just what I've been looking for. I injured my ankle on a run just after summer last year and it hasn't felt the same since. Having the tools to get back to where it was, or even better, is amazing!!
I wish there were a, Train like a samurai video. For thousands of years all they did would fight. There must have been some good training for a country of such feared warriors. I do appreciate the videos you put out. Love your books as well! Keep up the good work. I don't think I have to tell you how awesome you are. Thanks for keeping it real. Keep motivating.
Weak ankles or poor mobility/stability are VERY common, & such a neglected topic. Even if athletic performance isn’t a goal, I agree that everyone could benefit from improving their ankle strength, mobility, & stability. It reduces risk of injury, may have a positive impact on issues like flat feet, improves overall physical performance, & just improves overall quality of life. Definitely one of your more important videos even if the topic is less sexy, & EVERYONE a should watch this! 💪
Yes training the ankles are often neglected and overlooked in the world of fitness. I regularly jog and do hill climbing, along with squats, calf raises and power jumps that have helped strengthen and thicking my ankles. I've just finished reading your book and thoroughly enjoyed the wide and diverse range of training philosophies you discussed, iam learning all the time, all the best for now thanks 👍💯
Switching to barefoot shoes was probably one of the best decisions I made for my health in my life. 8 years later my feet have come about 2/3 of the way from completely flat to a healthy arch. I haven't had any bouts of chronic knee, back or foot pain in years and I used to have problems with those all the time. This is one of those videos that mostly confirmed I'm on a good way with my exercises too, but the tibial raise is a new one to me that I'll definitely implement!
Hey Adam, your advice on toe gripping is actually a concept applied in a Style of Kung Fu I've learned. It's a key part of the leg structure. So very impressive you know about this!
I'm so pleased that you have done this. I'm still active but I really struggle with my left ankle. 11 years ago I broke my ankle snapped my Achilles and broke 3 metatarsals. But I've never really been shown how to build the strength back up. Great video.
The more I watch your videos , I feel like martial arts/combat training , freerunning , Parkour or obstacle course would be the best or one of the best way of functional training
I did some similar exercises to help my ankle recover from a skateboard injury. Speaking of which, would you ever be interested in doing a video about how skateboarding affects the body physically? I've actually started to include skateboarding in my conditioning workouts so I can get more practice frequency.
Hey Adam is there any chance you could do a video dedicated fully to mastering balance for athletes? This would be extremely helpful as there arent many clear and concise videos such as the type you make on the topic of balance. Thanks
I walk the curbs in the neighborhood wherever possible when I go on walks. They are the raised kind that have a flat area about as wide as a foot. Not a slack line but improves balance for sure.
I love your videos and your Functional training book. As a lifelong fitness enthusiast I’m really thirsty for new knowledge and you bring it all the time. Thanks for that I look forward to the balance training video
I've sprained my ankles 7 times due to basketball, a lot of dynamic movements with boxes is an excellent way to improve stability and strength along with some of the exercises mentioned in this video.
This man takes Fitness *To Another Level* . I learned so much binging your videos and it open my eyes how much higher the ceiling of fitness can go. And at the same time helping me realize how very unfit i am 😂
You continue to impress with useful knowledge, great tips for training, and video editing. It's especially groovy that you are so willing to share resources and give credits. This channel is like a huge cache of adamantium, and eventually, we won't be able to keep the hordes away.
Your forward toe lean exercise reminds me of some chi gung and tai chi stuff. You summed all this up very well, I gained some new perspective so thanks!
Thank you for that last tip “joint distractions”. I have tight ankles despite having been consistently stretching my calves for a couple of years, and it’s just as you said, it feels like bone on bone blockage in the front of my ankle. I’m giving these a shot!
Thanks Bioneer, I’m now obsessed with my Slackline. Agreed, it’s loads of fun even if I can only stay on for a few seconds and can definitely feel the difference
I destroyed my ankle, my doc and phisyotherapist are not sure what to do because they don't know how I did it. Im trying to find anything to experiment with (within their bounds and acceptance), but bruh it's been like 6 months it's not healed. Went from 120km/week to 0 overnight. Tore only my peroneus longus while running on a 400m track - I kept running; that let my cuboid sublux, I kept running on that until it being out of place ended up speeding up stress fractures in my 4th and 5th metatarsals. They've relocated the cuboid, but it keeps falling out, and I haven't been allowed to run so the stress fractures have had time to rest. It's absolutely destroyed my mental health though because I used exercise for that. Anywho, here's to hoping they check off some of these as exercises I might be able to try.
I would loveto see a Balance Training video. Thank you. I'm actually quite interested if you'd be able to add in stuff older people could do for balance - namely my Dad, to be honest. Thanks.
Perfect timing haha, I just gave myself peroneal tendonitis on my 600th km of hiking for the season. Typing this from in bed letting it heal up (luckily not a super serious case, but I did the last 15km of the hike on it so it's not great either). The problem on this hike was there was a lot more "humped road" sections, where I was walking on a fairly aggressive perpendicular slant. Of course it was the leg closer to the peak that got PT
Funny, I actually do those Lean Toe Press Backs. Because I always do what I like to call Bus-surfing on my way to university which is a lot more fun then just sit there or holding on to a pole. So I always did those Lean press backs like Michael Jackson while I wait for stuff like the bus to strengthen my feet so I can "surf through" bigger turns.
A note on your barefoot shoe mention. Look up Paul Chek athletic shoes. He goes into great detail about exactly how cushioned shoes effect your entire body and how they cause all kinds of injuries that you would not think are coming from your shoes. Paul Chek is the father of functional strength training. His book, how to eat,move and be healthy is short and personalized. Totally changed my life for the better.
I've done a lot of the years to rebuild my ankles, although I will never have the same range of motion in my left ankle as I do my right from some of my skateboarding injuries, even though I was still able to rebuild my knees from also having cracked my kneecap and banged it up a couple of other times, yet this took years of work and also not skateboarding anymore (work reasons)
learned about the ankle mobility wall test from Chase Mountains He does reps of it too against a wall to improve ankle mobility. Just inch your foot further away from the wall as you improve to get into deeper ranges of motion.
I been rolling my ankle basically everytime I spar in Muay Thai which led me to take a break and focus on other combat sports where I'm not standing up all the time (BJJ) but man I needed this video so bad.
Look at the Hyperarch method from Chong Xie. Basically he says (and also can proof) that the fascia and nerves etc. are connected to your glutes , which is crucial for your body in every aspect, but lost by many people because our feet didnt get any proper stimulation in the early years as baby’s/kids. Just look it up on instagram or UA-cam. I commented because I know it will change every problem you just stated in the most efficient way.
I actually already have something I could use as a slackline. We use them to secure loads on the small trailer but we've got a few of them and they're about as wide and just as flat and strong. No trees around here but I've got loads of those super strong steel square poles they use to prop up street signs. So I guess I'll just put them a foot or so into the ground and cement them in for stability instead. They are filled with holes so I can just use rebar to secure the strap in position strong enough. Thankfully I bought like an extra 300lbs of cement a couple months ago. I never really thought about anyone finding it difficult to get into a deep squat,but years of hauling furniture and doing heavy duty landscaping made me really good at that. Don't underestimate the benefits of physically hard work,training those muscles 40 hours a week for years builds a good strong foundation
I have flat feet, terrible dorsiflexion and can’t squat for tofffee. I think the banded distractions might be a solution, but I can get my knee over my toe and heel flat. As soon as I try a squat though, my heels come up. I’ve been convinced barefoot shoes can help and am trying them too. There’s anecdotal evidence they can help develop an arch again.
Your my saviour. I’ve learned so much from you. Had scoliosis since I was 12. I’ve literally learned enough f rom you and a few others to fix my back. I can run on sand. I don’t have to wear orthotics all my life. And I can bench press squat deadlift and do pull-ups. Soemtimes I was told I could never do without hurting myself. I am eternally Grateful for you. Thankyou so much.
While it might not seem intuitive, I find that trail running build super strong ankles. The natural instability of the trails have build some super strong and flexible ankles. Well at least for me.
Such great videos from you! I especially appreciated this one, after an ankle injury I really needed something to get me motivated to work on them & this was it as well as a source of information Im grateful to have gained, THANK YOU!!🙌🙌🙌
Wayhey! Shout out for slacklining great to see and even better to know that you too find it testing! Any future coverage of your slackline progress and resulting discoveries would be great to watch. Thanks for all you've done, much appreciated.
I remember Slack lining being really popular, at least in my circle, years ago. I tried it once and it seemed like sorcery to me. I got on it and almost immediately 180d onto the ground.
That ankle band exercise has made a significant change to my ankle flexibility, I always thought it was tight calves but this allowed me to get to the wall with ease with the 5 inch test where just before it was a stretch to close to it. Thanks for the video!
Hi there I noticed a piece of equipment that you did not mention which is worth mentioning considering you are talking about ankle flexibility, mobility the piece of equipment in question is the squat wedges because you can use them in two ways the first way is with the heel of the foot on the highest point of the wedge the second way is with the toes on the highest point of the wedge having performed Olympic weightlifting, powerlifting this is where I discovered wedges over 40 years ago there are many exercise variations when using the wedges that can help with ankle flexibility, mobility you can use them on a variety of squat, deadlift movements stay safe and healthy
One thing I'd like to point out regarding 2:27 is that ankle inversion/eversion don't primarily involve the calves and tibialis anterior, and actually involve smaller muscles such as the tibialis posterior and peroneus/fibularis muscles. With that in mind I wonder if it _is_ possible for there to be a muscular weakness and not just a proprioception issue. I've tried lying sideways with my feet perpendicular to the ground and just inverting and everting my feet against gravity, and found that after a few reps I have trouble controlling the range of motion without shaking even with no added weight, whereas I don't have any issues controlling heavy calf and tibialis raises. I haven't found many resources on targeting these areas other than a few rehab exercises where you invert and evert against resistance bands, and an advanced Knees Over Toes Guy exercise where you actually rock onto the sides of your feet (I forgot what the regression for this was).
Have you tried calf raises while squeezing a tennis ball between your ankles? Helps prevent pronation I think? What are your thoughts on that exercise?
I had ankle problems for 12 years. Last time I rolled it i got a wobble board and did it religious every day with other therapy things. I swear that wobble board helped gain strength and feel where my foot is in space
I always had strong ankles because of ice speed skating, and I tried that again last year after ~13 years of only skiing in the winter and my god what a disappointment. I've picked up ice speed skating specific training again but some of these will fit right in.
Excellent video! I think people truly underestimate how important this topic is... they take their ankles for granted as that tiny bit that has always handled itself... they'll come around one they age a tiny bit. Thank you for the info here! Are you by any chance going to add a Wrist vid to your Joints and Injury Prevention playlist? I've been working to get back into shape; just putting the lifestyle back together. I've noticed my wrists and ankles need some help, haha!
Good stuff. Glad you mentioned slacklining..absolutely love working that for balance, ankle mobility, core strength, leg strength, etc. Plus it's so fun.
This is awesome. I’m actually working on balance and sensory training to help prevent injury. Definitely would love to see a video on that. Also do you have any old videos on flat footed mess? Saw you talking about a muscle in a calf that maintains the arch. I think mine isn’t even activated if that’s how foot arch works
I used to have flat feet, there are a number of exercices you can do to correct it. My favourite is to put the foot flat on the floor and scrunch it up without moving it, just start small so you don't get cramp.
@@michaelhayfield1791 I've also recently discovered that I have flat feet, and they might be the reason why my body is bent like this. Would you please tell me more about how I can correct them?
@@mynickisnick8270 Sure this is a decent video on the topic ua-cam.com/video/EQFvybl3djQ/v-deo.html. You can search exercises to fix flat feet in youtube, plenty of good stuff there 👍
Perfect. My mate looked at mine the other day and said I had the worst he had ever seen. Been smashing out stretches and stability exercises since. Now after COVID my plan is just 30 days of stretching. Struggling to find a wall...
Yesss!! Finally, so underrated training Anyone who wants to be able to have a single hard knockout punch but doesnt want to train boxing but rather lift - needs to implement this and sprint like explosive training only Stability counteracts the explosive forward momentum making the lower body act as a lever to put the 2nd half of the punch into the fist which is also stiff by stability
As a suggestion for other videos, It would be nice to put the studies you've looked into when you say "studies have shown that...", or put them in the description. That will help people check by themselves if they want. BTW, great videos, thanks for doing them
Great video, and I actually know someone for whom this may be a game changer. ALSO, I would love a video about how and why to train scapular protraction, as someone trying to get into gymnastics!
Another great way to increase ankle mobility if it doesn't feel like the calf is limiting you, but the achilles tendon or even underneath the foot, is to do a half/european squat (one knee out to the side one foot flat o the floor), line your knee over the toes and then push down on the knee. For an extra stretch you can use weights on the knee too. On those split squats try squeezing the glute to keep the rear leg straight. Makes them so much harder! But in a good way 😂 It actually allows you to get a greater potential maximum range of motion because your knee doesn't hit the ground as early.
Check NordVPN exclusive deal here: nordvpn.com/thebioneer Try it risk-free thanks to their 30-day money-back guarantee!
No.
what is your current height and weight?
Please make a video on explaining if doing pull ups will increase my height please
How about a video on Daredevil training i really liked the batman one you made .
What brand are your barefoot shoes?
I’m a concrete worker and I spend several hours a day constantly rolling my ankles while walking on rebar. This is very useful
Are your ankles good now?
@@Messup7654 I have no problems with my ankles currently. Barefoot walking has probably helped a lot.
In my martial arts experience I've run into a peculiar toe/foot exercise. Essentially you need to be on a relatively slick floor, although I've done it on carpet - but you basically stand up straight, and pull yourself forwards using your toes, an inch or less at a time.
Being British I often see how far I can move myself while I wait for the kettle to boil, hence squeezing in lots of incidental training
That's my kind of training. Then on to the biscuit dunking practise.
Interesting, might have to try this out! Thanks man. Happy Easter and God bless you!
whats this for exactly?
Feet together? And then both feet simultaneously inching forward? If I understand correctly, it would look like your toes are all at once inch-worming your body forward, yes?
@@stretch1807 Yup, that's right!
Holy Crap! I just tried the resistance band trick. (from around 12:30 mark) My whole ankle suddenly feels stable and way stronger. It's sitting properly instead of fighting to not collapse to the inside. It literally just fixed a problem I've been fighting for 6+ years in 5 freaking minutes! I had a spiral fracture in my tibia and honestly my ankle has never felt right after all that boot time. It's felt like it was in its own way for years, but I could never get it into a comfortable place. Just standing and walking hurt, much less getting the amount of activity I need. This trick will very honestly make my whole life better and easier. I am shocked.
This was my experience, too! Really glad it helped 😁
Awesome! Hope for me!
@@indriadrayton1132 I've had to do it again a few times, and there's been some soreness as everything adjusts to this movement pattern, but it's still really helping me. I hope it helps you too!
omg, It literally worked for me too! I can squat much deeper now, Thanks a ton Bioneer!
@@tyangrundstrom2301 😁
I found doing one legged calf raises are pretty good for this. It also helps with balance a lot. It’s probably a good exercise for surfing too lol.
I'm here after you said nobody watched this. & most of us with lifelong ankle mobility limiting factors. The 1 thing I don't recall you covering is biking. My daily commute exposed & relieved some of my ankle issues
This is very timely for me as I get into Half Marathon training. Last two attempts to build that kind of endurance I ended up getting some sort of tendonitis in my ankle / foot, so I just call it off. This year I'm determined to do this safely and efficiently. Thank you! Love your work as always.
Shared this to my Rugby mates.
All my Rugby mates complain of bad ankles which I believe has alot to do with strength and mobility issues rather than simply be "bad" ankles.
Thanks Bioneer
Also rugby boots are horrible for the foot & ankle. Barefoot exercises could greatly help with proper mobility strength and balance
I broke my fibula last year and had a blast at physical therapy doing a lot of these kinds of exercises and now I am obsessed with balance and ankle mobility! Your video gave me some good ideas on what to do next! I’m excited thanks!
Yes please for a whole video on balance training! I used to slackline and I was looking at buying my own soon and this video has convinced me to go for it
Would love to see a video on balance training! This is something which I've been incorporating into my training for the last couple of years and have noticed massive benefits. Would love to see your take on it
What sort of benefits did you experience? Less pain, more strength in the ankle and calf, etc.?
@@vidbedekovic3366 A pretty significant general increase in core and leg strength (especially hard to train areas like calves, ankles and feet). It also starts to work your shoulder muscles a surprising amount (after 10-20m+) and becomes an endurance exercise. It also has benefits for increasing your focus (while balancing I try to only focus on the bar and my breathing), and spending a long time balancing feels like a very active form of meditation to me. I do parkour and I've noticed a huge amount of knock on benefits from these things in pretty everything.
@@davidfranz5215 Whats your routine, what do you do exactly?
Adam, would you consider doing a video for people who STAND all day? Security, warehouse workers, nurses, retail, postal workers, service, restaurant workers, etc? My legs, feet, and ankles are super sore and it's hard to have the energy to exercise and/or with painful lower (and sometimes upper) body. Thanks!
You need to get barefoot shoes asap. You're destroying your body if you're wearing regular shoes for jobs like these.
@@CptAngelKGaming you have to have foot protection, though. it's a job and safety requirement.
I know you commented this 10 months ago, but I recommend using compression socks :)
@@-._lunamidnight_.- Thanks for the reply. I actually bought two pairs a couple of years ago and all the did was cut off circulation! Never worked for me, unfortunately.
@@papasitoman maybe yours were the wrong size or you wore them wrong? I know that if there's wrinkles on them when you wear them, it can cut your circulation off. I personally use them and that never happened to me
I sprained my left ankle when I was 10 years old. After that I kept spraining my ankle every year. Once I got into my fifties it got worse, happening more often and including spraining the right ankle. I often did calf raises, but it didn't seem to help. Finally, I got the idea to do Isometric Eversion and Inversion ankle exercises. I do them about 3 times a week. It worked great! I haven't sprained either ankle since.
Now I continue to look for more good ways to keep my ankles strong while still doing the Isometric Eversion and Inversion exercises. I so love and appreciate your videos and all the education they provide. And they're fun and interesting to watch too. Thanks!
I suffered 2x grade 3 ligament tears in my ankle last year and have just got back to training. This is great timing!
Would love a balance video too. Keep up the great work.
This is just what I've been looking for. I injured my ankle on a run just after summer last year and it hasn't felt the same since. Having the tools to get back to where it was, or even better, is amazing!!
I wish there were a, Train like a samurai video. For thousands of years all they did would fight. There must have been some good training for a country of such feared warriors. I do appreciate the videos you put out. Love your books as well! Keep up the good work. I don't think I have to tell you how awesome you are. Thanks for keeping it real. Keep motivating.
Weak ankles or poor mobility/stability are VERY common, & such a neglected topic. Even if athletic performance isn’t a goal, I agree that everyone could benefit from improving their ankle strength, mobility, & stability.
It reduces risk of injury, may have a positive impact on issues like flat feet, improves overall physical performance, & just improves overall quality of life. Definitely one of your more important videos even if the topic is less sexy, & EVERYONE a should watch this! 💪
nice seeing you here
@@_uchiha Thank you, back at you! 👍
Yes training the ankles are often neglected and overlooked in the world of fitness. I regularly jog and do hill climbing, along with squats, calf raises and power jumps that have helped strengthen and thicking my ankles. I've just finished reading your book and thoroughly enjoyed the wide and diverse range of training philosophies you discussed, iam learning all the time, all the best for now thanks 👍💯
Switching to barefoot shoes was probably one of the best decisions I made for my health in my life. 8 years later my feet have come about 2/3 of the way from completely flat to a healthy arch. I haven't had any bouts of chronic knee, back or foot pain in years and I used to have problems with those all the time.
This is one of those videos that mostly confirmed I'm on a good way with my exercises too, but the tibial raise is a new one to me that I'll definitely implement!
Hey Adam, your advice on toe gripping is actually a concept applied in a Style of Kung Fu I've learned. It's a key part of the leg structure. So very impressive you know about this!
I'm so pleased that you have done this. I'm still active but I really struggle with my left ankle. 11 years ago I broke my ankle snapped my Achilles and broke 3 metatarsals. But I've never really been shown how to build the strength back up. Great video.
Shiiit how did that happen
The more I watch your videos , I feel like martial arts/combat training , freerunning , Parkour or obstacle course would be the best or one of the best way of functional training
Thanks mate
Just a quick note my life and movement has changed hugely since finding your Chanel cheers
I did some similar exercises to help my ankle recover from a skateboard injury.
Speaking of which, would you ever be interested in doing a video about how skateboarding affects the body physically? I've actually started to include skateboarding in my conditioning workouts so I can get more practice frequency.
Skateboarding affects the body by injuring it. That’s about it. You will regret skateboarding I promise.
Hey Adam is there any chance you could do a video dedicated fully to mastering balance for athletes? This would be extremely helpful as there arent many clear and concise videos such as the type you make on the topic of balance. Thanks
He heard you
I walk the curbs in the neighborhood wherever possible when I go on walks. They are the raised kind that have a flat area about as wide as a foot. Not a slack line but improves balance for sure.
I love your videos and your Functional training book. As a lifelong fitness enthusiast I’m really thirsty for new knowledge and you bring it all the time. Thanks for that
I look forward to the balance training video
I've sprained my ankles 7 times due to basketball, a lot of dynamic movements with boxes is an excellent way to improve stability and strength along with some of the exercises mentioned in this video.
This man takes Fitness *To Another Level* . I learned so much binging your videos and it open my eyes how much higher the ceiling of fitness can go. And at the same time helping me realize how very unfit i am 😂
yes please do a video on balance training
I would love to see you do a longer video on improving balance!
I'd love a balance-focused video. I really need some good advice for balance as I'm starting to realize
Ankle stiffness due to injury is a huge one. I've broken both my tibias so take my word for it!
It's so awesome to see an encouragement in training ankle mobility, as it is so neglected/underrated
You continue to impress with useful knowledge, great tips for training, and video editing. It's especially groovy that you are so willing to share resources and give credits. This channel is like a huge cache of adamantium, and eventually, we won't be able to keep the hordes away.
Your forward toe lean exercise reminds me of some chi gung and tai chi stuff. You summed all this up very well, I gained some new perspective so thanks!
Thank you for that last tip “joint distractions”. I have tight ankles despite having been consistently stretching my calves for a couple of years, and it’s just as you said, it feels like bone on bone blockage in the front of my ankle. I’m giving these a shot!
Thanks Bioneer, I’m now obsessed with my Slackline. Agreed, it’s loads of fun even if I can only stay on for a few seconds and can definitely feel the difference
I destroyed my ankle, my doc and phisyotherapist are not sure what to do because they don't know how I did it. Im trying to find anything to experiment with (within their bounds and acceptance), but bruh it's been like 6 months it's not healed. Went from 120km/week to 0 overnight.
Tore only my peroneus longus while running on a 400m track - I kept running; that let my cuboid sublux, I kept running on that until it being out of place ended up speeding up stress fractures in my 4th and 5th metatarsals. They've relocated the cuboid, but it keeps falling out, and I haven't been allowed to run so the stress fractures have had time to rest.
It's absolutely destroyed my mental health though because I used exercise for that. Anywho, here's to hoping they check off some of these as exercises I might be able to try.
I would loveto see a Balance Training video. Thank you. I'm actually quite interested if you'd be able to add in stuff older people could do for balance - namely my Dad, to be honest. Thanks.
I literally needed this video, clicked on it asap.
Perfect timing haha, I just gave myself peroneal tendonitis on my 600th km of hiking for the season. Typing this from in bed letting it heal up (luckily not a super serious case, but I did the last 15km of the hike on it so it's not great either). The problem on this hike was there was a lot more "humped road" sections, where I was walking on a fairly aggressive perpendicular slant. Of course it was the leg closer to the peak that got PT
Funny, I actually do those Lean Toe Press Backs. Because I always do what I like to call Bus-surfing on my way to university which is a lot more fun then just sit there or holding on to a pole. So I always did those Lean press backs like Michael Jackson while I wait for stuff like the bus to strengthen my feet so I can "surf through" bigger turns.
A note on your barefoot shoe mention. Look up Paul Chek athletic shoes. He goes into great detail about exactly how cushioned shoes effect your entire body and how they cause all kinds of injuries that you would not think are coming from your shoes. Paul Chek is the father of functional strength training. His book, how to eat,move and be healthy is short and personalized. Totally changed my life for the better.
I've done a lot of the years to rebuild my ankles, although I will never have the same range of motion in my left ankle as I do my right from some of my skateboarding injuries, even though I was still able to rebuild my knees from also having cracked my kneecap and banged it up a couple of other times, yet this took years of work and also not skateboarding anymore (work reasons)
Calf training fixed my screwed up nerves in my legs from a slipped disc in my back and got me back training so much better
I was hoping you'd mention Knees Over Toes guy. It's wild the things he does with his degree of motion in his ankles and knees.
Balance training, Absolutely! My balancing on one leg needs much improvement.
learned about the ankle mobility wall test from Chase Mountains He does reps of it too against a wall to improve ankle mobility. Just inch your foot further away from the wall as you improve to get into deeper ranges of motion.
I been rolling my ankle basically everytime I spar in Muay Thai which led me to take a break and focus on other combat sports where I'm not standing up all the time (BJJ) but man I needed this video so bad.
As someone with a torn plantar fascia, plantar fasciitis, and generally weak ankles I'm looking forward to supplementing my physio with this stuff!
Look at the Hyperarch method from Chong Xie. Basically he says (and also can proof) that the fascia and nerves etc. are connected to your glutes , which is crucial for your body in every aspect, but lost by many people because our feet didnt get any proper stimulation in the early years as baby’s/kids. Just look it up on instagram or UA-cam. I commented because I know it will change every problem you just stated in the most efficient way.
I actually already have something I could use as a slackline. We use them to secure loads on the small trailer but we've got a few of them and they're about as wide and just as flat and strong.
No trees around here but I've got loads of those super strong steel square poles they use to prop up street signs. So I guess I'll just put them a foot or so into the ground and cement them in for stability instead. They are filled with holes so I can just use rebar to secure the strap in position strong enough. Thankfully I bought like an extra 300lbs of cement a couple months ago.
I never really thought about anyone finding it difficult to get into a deep squat,but years of hauling furniture and doing heavy duty landscaping made me really good at that.
Don't underestimate the benefits of physically hard work,training those muscles 40 hours a week for years builds a good strong foundation
I have flat feet, terrible dorsiflexion and can’t squat for tofffee. I think the banded distractions might be a solution, but I can get my knee over my toe and heel flat. As soon as I try a squat though, my heels come up.
I’ve been convinced barefoot shoes can help and am trying them too. There’s anecdotal evidence they can help develop an arch again.
Your my saviour. I’ve learned so much from you. Had scoliosis since I was 12. I’ve literally learned enough f rom you and a few others to fix my back. I can run on sand. I don’t have to wear orthotics all my life. And I can bench press squat deadlift and do pull-ups. Soemtimes I was told I could never do without hurting myself. I am eternally Grateful for you. Thankyou so much.
While it might not seem intuitive, I find that trail running build super strong ankles. The natural instability of the trails have build some super strong and flexible ankles. Well at least for me.
Yes! 100% 👍🏻
@@TheBioneer thank you for your channel that is informative, insightful, honest and interesting.
Patience. Perseverance. Humility.
Such great videos from you! I especially appreciated this one, after an ankle injury I really needed something to get me motivated to work on them & this was it as well as a source of information Im grateful to have gained, THANK YOU!!🙌🙌🙌
Wayhey! Shout out for slacklining great to see and even better to know that you too find it testing! Any future coverage of your slackline progress and resulting discoveries would be great to watch. Thanks for all you've done, much appreciated.
Please answer this: Doing 200-500 calf raises every day is good or bad? I mean, would it eventually get me an injury or it won't?
Yes on the slackline video please!
I remember Slack lining being really popular, at least in my circle, years ago. I tried it once and it seemed like sorcery to me. I got on it and almost immediately 180d onto the ground.
That ankle band exercise has made a significant change to my ankle flexibility, I always thought it was tight calves but this allowed me to get to the wall with ease with the 5 inch test where just before it was a stretch to close to it. Thanks for the video!
Good stuff, I find hockey and running help out my ankles a lot
That exercise with the band round the ankle works really well on the back of the ankle too.
Hi there I noticed a piece of equipment that you did not mention which is worth mentioning considering you are talking about ankle flexibility, mobility the piece of equipment in question is the squat wedges because you can use them in two ways the first way is with the heel of the foot on the highest point of the wedge the second way is with the toes on the highest point of the wedge having performed Olympic weightlifting, powerlifting this is where I discovered wedges over 40 years ago there are many exercise variations when using the wedges that can help with ankle flexibility, mobility you can use them on a variety of squat, deadlift movements stay safe and healthy
Please make a video on wrist strength. It’s been almost 2 years after my fracture and I still have wrist pain.
Me: [side-eyes my ankles]
Ankles: [riotous laughter]
Ours is a complicated relationship.
One thing I'd like to point out regarding 2:27 is that ankle inversion/eversion don't primarily involve the calves and tibialis anterior, and actually involve smaller muscles such as the tibialis posterior and peroneus/fibularis muscles. With that in mind I wonder if it _is_ possible for there to be a muscular weakness and not just a proprioception issue. I've tried lying sideways with my feet perpendicular to the ground and just inverting and everting my feet against gravity, and found that after a few reps I have trouble controlling the range of motion without shaking even with no added weight, whereas I don't have any issues controlling heavy calf and tibialis raises.
I haven't found many resources on targeting these areas other than a few rehab exercises where you invert and evert against resistance bands, and an advanced Knees Over Toes Guy exercise where you actually rock onto the sides of your feet (I forgot what the regression for this was).
Dude this fixed my ankles after i broke one. Really appriciate you doing this, ur helping people
Have you tried calf raises while squeezing a tennis ball between your ankles? Helps prevent pronation I think? What are your thoughts on that exercise?
Love your videos, so much to learn from the Bioneer. Thank you.
I had ankle problems for 12 years. Last time
I rolled it i got a wobble board and did it religious every day with other therapy things. I swear that wobble board helped gain strength and feel where my foot is in space
only channel thats give praise to other content to producers. cheers bro. keep the great videos
I'm a stroke survivor and balance is a really big issue for me, I'd like a video about improving balance
I always had strong ankles because of ice speed skating, and I tried that again last year after ~13 years of only skiing in the winter and my god what a disappointment.
I've picked up ice speed skating specific training again but some of these will fit right in.
Excellent video! I think people truly underestimate how important this topic is... they take their ankles for granted as that tiny bit that has always handled itself... they'll come around one they age a tiny bit.
Thank you for the info here!
Are you by any chance going to add a Wrist vid to your Joints and Injury Prevention playlist?
I've been working to get back into shape; just putting the lifestyle back together. I've noticed my wrists and ankles need some help, haha!
Great video as usual Adam. We appreciate you
Good stuff. Glad you mentioned slacklining..absolutely love working that for balance, ankle mobility, core strength, leg strength, etc. Plus it's so fun.
Very nice. I like seeing the atypical kinda training. I especially like seeing balance training. It's good looking into Judo and Taekwondo for such.
13:24 it's working! I'v gained about 2 degrees on my left ankle and i'm now able to touch the wall with my knee
After all the injuries I’ve had to my legs, I’d love a video on balance!
This is awesome. I’m actually working on balance and sensory training to help prevent injury. Definitely would love to see a video on that. Also do you have any old videos on flat footed mess? Saw you talking about a muscle in a calf that maintains the arch. I think mine isn’t even activated if that’s how foot arch works
I used to have flat feet, there are a number of exercices you can do to correct it. My favourite is to put the foot flat on the floor and scrunch it up without moving it, just start small so you don't get cramp.
@@michaelhayfield1791 oh I used to do those and had major cramps in my feet 🤣🤣🤣
@@michaelhayfield1791 I've also recently discovered that I have flat feet, and they might be the reason why my body is bent like this. Would you please tell me more about how I can correct them?
@@mynickisnick8270 Sure this is a decent video on the topic ua-cam.com/video/EQFvybl3djQ/v-deo.html. You can search exercises to fix flat feet in youtube, plenty of good stuff there 👍
Just started watching this channel and I would love to see a full video on balancing
Love my slack line.
thai boxers put more power into a strike than anyone else in the world.could you do a video looking at their technique?
Great timing I've just started implementing ankle strengthening for my taekwondo training
I have a screwed up ankle (tendinitis), so I’m excited!
Hey, that was great! I'll try to include some of these exercises on my weekly training routine. Do you have a similar video about wrists?
Balance training is phenomenal
That tip about activating the tibialis while pistol squatting is actually genius!
Omg mate I literally just messed up my ankle last week and I was looking for one of these. Thank you so much man
Perfect. My mate looked at mine the other day and said I had the worst he had ever seen. Been smashing out stretches and stability exercises since. Now after COVID my plan is just 30 days of stretching.
Struggling to find a wall...
You know stretching is not recommended these days in physical therapy?
Best fitness channel by far! Whats your height and weight these days my friend?
As always, a million thanks. I always get so much out of your videos.
Yesss!! Finally, so underrated training
Anyone who wants to be able to have a single hard knockout punch but doesnt want to train boxing but rather lift - needs to implement this and sprint like explosive training only
Stability counteracts the explosive forward momentum making the lower body act as a lever to put the 2nd half of the punch into the fist which is also stiff by stability
As a suggestion for other videos, It would be nice to put the studies you've looked into when you say "studies have shown that...", or put them in the description. That will help people check by themselves if they want.
BTW, great videos, thanks for doing them
You can find the studies by going to the linked article 😁
Great video, and I actually know someone for whom this may be a game changer.
ALSO, I would love a video about how and why to train scapular protraction, as someone trying to get into gymnastics!
Another great way to increase ankle mobility if it doesn't feel like the calf is limiting you, but the achilles tendon or even underneath the foot, is to do a half/european squat (one knee out to the side one foot flat o the floor), line your knee over the toes and then push down on the knee. For an extra stretch you can use weights on the knee too.
On those split squats try squeezing the glute to keep the rear leg straight. Makes them so much harder! But in a good way 😂 It actually allows you to get a greater potential maximum range of motion because your knee doesn't hit the ground as early.
This is perfect for myself who always has issues from the knees down.
You and youre videos are incredible and to see different training philosophy
Yeah we definitely need the balance video