Hey everyone, just wanted to put it out there that I damaged the fascia on my right foot (a few years back) doing the stretch where you sit on your heels with the toes curled. It took six months to heal and my body compensated by using my left leg more, which brought on problems with my left hip and knee. I happen to have tight fascia, which means the stretch is very useful, but I skipped some steps and hurt myself. What I learned is that it’s ok to lean on your hands for the first few months of doing this stretch. Putting part of my weight instead of all of it could have saved me a lot of pain. I hope this helps someone avoid my mistake.
Exaggerating and forcing too much! Thats what I also did and hardly could walk for weeks! Only I did it with 80 hihihaha, didn’t have tume to go slowly!!!!🤣🤣🤣🤣🤣🤣
ya that one can cause plantar fasciatis, not the best thing. people do it in martial arts in excess* so they can bend their toes back during a kick and strike with the ball of their foot.
Stretch : Standing Ankle lean stretch 1:38 (10 reps, hold for 10 on last) Sitting on knees folded 2:20 (hold for 30 seconds - 5 mins) Sitting on knees folded on Achilles heel 3:20 (hold for 30 - 60 second) Patterning : Foot forward 3:50 (10 - 20 reps on each side) Strength : Toes lift back against the wall 5:07 (10-15 reps and hold last one) Calf raise 5:20 (20-25 reps) Single calf raise 5:40 (10-15 reps) Capacity : Sitting deep squat position 7:30 (hold for 1-2 mins) Split squat 8:20 (hold for 30 seconds - 1 min on each side) Bulletproofing Hip rotation : 9:10 (20 reps on each ankle) Squat hip rotation : 9:47
UA-cam has this video indexed but maybe it didn't when you made the comment. You're heroes, people doing this (especially on videos that don't have chapters)
Love it. I’m 62. Worked out with weights all my life. Now at this age I carry the good mass into it. So that’s all good. But two years ago I started some deep squat holds every morning and MY GOSH it has changed my life. Unreal. Now I’ve seen this video and I have some new challenges. I’m not quite ankle stretched enough and I’m off to go make it happen. Thanks dude.
Thank you for this video. I have been having some severe ankle and foot pain over the last 2 years. I visited a chiropractor which helped, but my pain returned after one year. I was looking for some ankle strengthening exercises and ran across this video. I did my first session today. I can’t believe that my pain completely disappeared, my ankles feel hydrated, and I feel stability in my feet and ankles. I am going to continue this routine everyday. This was a blessing to my life and my feet.
I also recommend Olivia d'andrea's foot stretching routine and any beginner ballet/dancers foot or ankle strength videos. Or join a beginners adult ballet class if there's one where you live!
Same! I had eversion ankle sprain 2 years ago, visited chiropractor and helped, and pain decreased ever since. But it has been stiff ever since. Now after doing these, my ankles feel so amazing! I can't believe not even physical therapists havent talked about these exercises.
Tore my Achilles‘ tendon in the most anti climatic way… (i do quiet some sports tho) These exercises are really good for stretching and strengthening the tendon… Great video!
Commin off surgery after a bunch of workouts n diff exercises this is my go 2 video . Took a year for me but this video is going to change my life. stay tuned thank you 💙❗️
Josh, just here to say thank you for this GREAT and amazing channel. I simply love it and give us a lot of potential exercises to improve our lifes and also gives us this philosophy to change! Thanks!
Yes! Here as a runner as well. Several ankle injuries last year and swore off trails. I never took time to do mobility work. I haven't had an injury in 6 months but I'm excited to include prep work like this into my weekly schedule, to prevent injury and improve my form.
I am soooo happy to have found your channel. I was in hospital for a long time, had problems with my ankle before and i lost a lot of my mobility. Now i’m working with my Physiotherapist to reactivate my ankle. I am at 70 degrees now, hoping to get soon to 90 to be able to do most of your stuff in order to add additional 45° to those 90. Thanks, your video just gave me a lot of hope
Hey man. I've just discovered your stuff. Been trawling UA-cam for videos to help me out. I've got totally flat feet and accessory navicular which plays havoc with my biomechanics. Add to that a lifetime of judo, rugby and then triathlon and at 41 I'm in bits. These ankle exercises are incredible, 2 days and my left ankle is so much more free and mobile. I did the squat and hang video this morning too, and actually felt like I stood upright afterwards. Definitely going to check more of your content and your website. Thank you...
Brah!!!so grateful for this video!!! Been waiting on getting these ankles recovered. I been scrolling thru all your videos and not alot on ankles soo give thanks JOSH for putting this together. Totally sprained my left ankle playing ball right before quarantine!!! Thanks g
@@Strengthside low key I've been praying for this for like 2 weeks bro. I was like I wonder if I should hit him up and ask for a ankles only video...but instead I just kept working on that deep squat sitting position. But it was like working backwards because I couldn't hold it for too long with a proper form because that tight stiff ankle. Much appreciated bro. Keep improving
Gonna implement these more often into my day. I've sprained my ankle a few times and I'm realising how important it is to strengthen then. Thanks so much !
I recently sprained mine for the first time, also I had some weakness and balance issues from a vitamin D deficiency, I'm thinking these stretches will be very beneficial for my feet/ankles.
I'm doing these exercises for few weeks now, also yoga and working out for a year or so, and today I was in the bus and driver hit the breakes and I thought "This is it, I'm going dooown..." I wasn't holding, I was just on my way to the exit, I was holding two bags! And funny thing then happened. Instead of loosing my balance, like I did in the past (I'm 44), I did some kind of a dance move, two steps back and one step forward, something like that, and it was so fast, don't know where it came from but it saved me and my first thought was "Oh, I know who to "blame", Strength Side! 💪🏼" 😄😊❤
I have very stubborn ankles but I work on my squat many times daily. Thank You, you motivate me in many ways. i want to do a handstand someday, I use to be obese and I have lost about 100 lbs and gotten much more athletic. I am determined to master my physical avatar frame and feel strong in every joint and limb. Thank you for sharing your activity, it helps keep me moving. It's an all-day lifestyle at this point Much Love
I had an injury in my left ankle 6-7 years ago, and I can always feel pain and weakness in it after my morning run, I hope this will help. Thank you. You helped me with my knee pains a while back.
I've had an ankle ligament issue for a few months now and I've been getting fed up about it as it's stopped my trail running. I found this video by searching for flexibility and I'm really chuffed with it. After 2 weeks I've already noticed a difference and my ankle is feeling stronger so a mahoosive thank you!!! I will still continue with this now regardless as it's definitely nourished the bits I tend to forget about :)
Omgosh. Ive had ankle problems all my life but this last time I rolled it bad. And I mean BAD. It has affected my hip and the way I walk all the way to my thigh. All of it.Ins wont pay for mri. I Googled and u popped up! And I jus did the motions with u and this is guna help tremendously! I'll b coming back again and again to do this with u til I got the motions down! THANKYOU FOR THIS! Sometimes we jus need Someone to help us and sho us the motions so we can help ourselves.
Oh my god, all of these are sooo good exercises, thank you so much for this, I've recently started mobility workouts and this video has helped me catalyse my learning process
The comment about strapping the ankles while doing sport made me realise something important ... I used to be a figure skater and have torn ligaments in both ankles and for years I strapped my ankles for support while I skated .... So 25 years later I am now working on regained my ankle strength and mobility because it has causwd issues with my knees and hips but slowly over the last two years of working on it I have seen some remarkable changes ... Using strength sides knee and ankle bulletproofing routines ... My knee pain has gone and my ankles are improving all the time ... I am able to do so many more things now ... The journey continues and I love it ❤ because I am getting to enjoy life more again 🎉
You are using simple, short and effective sentences to describe how to achieve these deep and highly effective excercises. This is Awesome. Thank you. I am sharing with my friends and family. This is the way to achieve muscklo/skeletal strength . You set the bar way above the others, because you are a natural.
Since March when the lockdown started I've been working from home and noticed a considerable improvement in my toe spread and mobility as I haven't been wearing shoes for 12 hrs a day. Definitely seeing improvement.
You, Dr. Paul Saladino, Shawn Baker and many others have been my role models in my journey back to being optimal human. Heading toward 50 and feeling the best I have ever felt mentally and physically! Thanks ñ
ah good old days when I used to be regular in them :') Do you guys also had the Indian toilet where you had to squat deep every time used it (sometimes 20 minutes together damnnn :P )
Thank you so much for this video. It is the best one on youtube that shows all the good stretches to strengthen my ankles. I've been hurting in my ankles for 4 years and couldnt figure it out. Icing, compression, elevation. Nothing worked. These ankle stretches are making me feel like Im back in high school CC again. Thank you sir!
I have been lifting weights for over a decade. Good news is I earned the physique I've always wanted, bad news is I've lost so much mobility and function. For the past three years I've been practicing yoga - humbling doesn't begin to cover it. I've made serious progress on my hips. My ankles and shoulders though...man, do they need lots of work. I'm adding this to my routine, - patience, consistency, awareness. I appreciate you sharing your knowledge.
I was watching a video and saw this on the side menu. PERFECT timing. I jst started working in a seafood departmen where there is a lot of heavy lifting - hence squatting - required. This video is going to be SO beneficial in injury prevention! Both for the heavy lifting AND for my 'health' walks. Thank you!
You are so generous. I do teach mobility and train in a integrative way and this is key to improve range before progressions but it is also THE regression for those that can’t even access to an squat position. And also to access much more depth from their own axis…as it all improves❤ it’s a simple but very important gift you are sharing here🎉
when i go to asia - i'm extra lucky because i usually do these movements at least 6x/day ... well for the first couple of days until my stomach settles
Thank you for this so much! I have sprained my ankle for the first time at the end of December and again at the end of February playing basketball. Since than I have like 40% less mobility in my left ankle and I am determined to fix this. I will do this everyday!
@Supercooldude I. have done this daily for about 2 months straight and after that I continued to do certain exercises to date. If you integrate in your life something that needs to be done it becomes just like brushing your teeth. I haven't had a sprain since but before every game I do more ankle exercises and I am aware if the ancle is not feeling that well I don't push hard that day. One game is not worth it. I would say that my mobility is now at 95%. Hope this helps. You can do this! 💪
@@TadejPasar thanks so much for replying I just sprained my ankle for the 4th time and it’s really starting to get annoying thanks again man I’ll make sure to d on these exercises
Old video but hell yes. Way better than my PT's prescription, I will follow this a dozen more times until I memorize all the moves. I've got work to do now.
Thanks for giving something to work on... Well thought-out, focussing how it individualy feels for people and not incouraging to just make the exercises kind of "look" alike. Great teaching and highly inspirational. Thanks from Berlin 👌🙋♀️
The leaning on the wall and lifting your toes up while your knees are straight is the best exercise for my sprained ankle. I have already strenghtened ankles because no normal human would continue playing a football match after spraining their ankle, almost losing consciousness and refusing any help because it hurts like hell. (You know the moment when you hurt yourself and refuse any help at all because you need to contemplate and collect yourself from all the pain first? Yep that's what happened.) Two days later and a half I can run again, do pistol squads and so on. I still feel it when I tilt my foot a little but it will heal. I just need to harden up and continue becoming stronger! JUST LIKE YOU NEED TO! I liked the last part of your video as well! These are really helpful exercises for the ankles and legs! ThanksA
So good! Recovering from a tri-maleolar fracture (Nov 2018) and this is by far the best set of strengthening exercises I’ve found. Same with the wrist set ( yup, broken wrist May 2021). Thanks so much!
My ankle tissues torn this year and I enlisted to the military 2 months ago and I had to stand a lot one day that my knee started to hurt so bad , I couldn’t walk properly. Doing this once made me feel so much stronger and I feel like my tissues are well stretched and healthy. I’ll do this for a month from now and I’ll share the result with you guys !
This is how all videos should start. Show the qualifications or demonstrate your expertise in the field of interest and then share knowledge. This build credibility!
I'm a recovering PF (plantar faucitis) for lifer, sore heels very quickly, even in shoes walking. Long days were painful. Now I can go barefoot, or bedrock sandals (teva's no good anymore). I have little pain after 6 months of life changes. OMAD, high fat, stretching, weights, walking etc. I do the deep squats just about everyday. or split ones. Knees are still a bit crunchy. I started with kneesovertoesguy. I'm here for more. Love it Thanks for sharing this one.
So many great, yet simple exercices. Thank you so much! The way I learned that my lower body lacked strenght and mobility was through playing on the floor with the kids on a daily basis.
Hi there, discovered you purely by mistake, but so glad I have, man you made me realise how stiff and inflexible Iam, spending 8 hours sitting I did not realise all the harm I am doing to myself, guys thank you I just hope I will get to be as flexible as you. Thank you keep it up 😉
I always sit like this,i didnt knew that sitting in a squat position on a chair would make my ankles stronger Now i thought of it i have never gotten a ankle problem before
I have a voguing competition in a few weeks and I hope to have a bit of improvement to do some cool dips and drops. I might come back to report my progress and how the competition went! 04.03.24 - Day 1: I did some regular squats and practiced falling safely on a mat just before watching this video. Tomorrow I'll start the ankle and hip mobility exercises and also start doing yoga. 05.03.2024 - Day 2: I did about half an hour of low-intensity and low-impact exercises today. I used LeanBeefPatty's full-body mobility warmup before this routine. My ankle exercises were assisted deep squats (advised by Barefoot Strength), calf raises and tibialis raises (advised by Squat University and Hybrid Callistenics). Also, following Patty's warmup, I did some deep lunges with a raised leg. I can get to a deep squat if I support myself, but I can sense I'm nowhere near being able to hold my weight, balance and fold my legs without support. But good to see my ankles aren't stiff to the point of that being impossible. I didn't do reps, I just went down, held it for a little while, then got up slow and steady. It felt pretty good, I can feel my calves stretching. Finally, I sat on my folded legs for about 30 seconds like advised by Squat University and it felt pretty good, I think I can get used to this if I do a little bit every day. As for my drops and dips, I trained falling safely on a thick mat and tested some positions to get down and up as elegantly as possible. I think I'll do a lot of progress if I train every day, this might be promising! I stretched a lot afterwards and warmed up beforehand, but I feel like I might get sore tomorrow, we'll find out in Day 3 lol
www.movestrongnow.com
Killer 👊🏽👍🙏🤪😄
but what you do for your ankles its not bad for your kne?
@@denismaftei691 what do you mean
@@amankodimela8499 that ankles exercises afect weak knee
I keep having ankle sprains. Even after healing. The stiffness returns. Along with the pain and tenderness. Is there a way to completely cure this
Hey everyone, just wanted to put it out there that I damaged the fascia on my right foot (a few years back) doing the stretch where you sit on your heels with the toes curled.
It took six months to heal and my body compensated by using my left leg more, which brought on problems with my left hip and knee.
I happen to have tight fascia, which means the stretch is very useful, but I skipped some steps and hurt myself.
What I learned is that it’s ok to lean on your hands for the first few months of doing this stretch.
Putting part of my weight instead of all of it could have saved me a lot of pain.
I hope this helps someone avoid my mistake.
I could see how that could happen. Thanks for the heads up!
thanks mate, I was actually kinda frustrated that I couldn't put all my weight
Exaggerating and forcing too much! Thats what I also did and hardly could walk for weeks! Only I did it with 80 hihihaha, didn’t have tume to go slowly!!!!🤣🤣🤣🤣🤣🤣
He fails to say that you should be profusely warm before trying any of these exercises. Sole of the foot is a dangerous one
ya that one can cause plantar fasciatis, not the best thing. people do it in martial arts in excess* so they can bend their toes back during a kick and strike with the ball of their foot.
Best opening sentence of any UA-cam video. Ever. 😂
Haha i thought so too
Yes i loved it too :D
🤣
Because it’s true 🤣
How to tell if my feet are weak or just not flexible?
I am 70 yrs old Play Pickle Ball 3 days a week. This will increase my Tolerance and Mobility! Thank you Joe
Stretch :
Standing Ankle lean stretch 1:38
Sitting on knees folded 2:20
Sitting on knees folded on Achilles heel 3:20
Patterning :
Foot forward 3:50
Strength :
Toes lift back against the wall 5:07 (10-15 reps and hold last one)
Calf raise 5:20 20-25 reps
Single calf raise 5:40 10-15 reps
Capacity :
Sitting deep squat position 7:30
Split squat 8:20
Bulletproofing
Hip rotation : 9:10
Squat hip rotation : 9:47
You ever need to borrow some salt, sugar or ketchup, I got you bro.
3:50 is it safe for your knee? О. О
@@pavlentos it's a deep stretch why would it be bad ?
❤️❤️
Stretch :
Standing Ankle lean stretch 1:38 (10 reps, hold for 10 on last)
Sitting on knees folded 2:20 (hold for 30 seconds - 5 mins)
Sitting on knees folded on Achilles heel 3:20 (hold for 30 - 60 second)
Patterning :
Foot forward 3:50 (10 - 20 reps on each side)
Strength :
Toes lift back against the wall 5:07 (10-15 reps and hold last one)
Calf raise 5:20 (20-25 reps)
Single calf raise 5:40 (10-15 reps)
Capacity :
Sitting deep squat position 7:30 (hold for 1-2 mins)
Split squat 8:20 (hold for 30 seconds - 1 min on each side)
Bulletproofing
Hip rotation : 9:10 (20 reps on each ankle)
Squat hip rotation : 9:47
UA-cam has this video indexed but maybe it didn't when you made the comment. You're heroes, people doing this (especially on videos that don't have chapters)
Thank you i need to try this routine for my ankles
Thanks
True challenge to see if the ankles are bulletproof is to get a skooter and let it swing towards your ankle 😂😂
Are you looking to kill someone?
John 3:16 🤣
Not even titanium can stop scooter swing
Dude this comment hurt me
😂😂😂
Love it. I’m 62. Worked out with weights all my life. Now at this age I carry the good mass into it. So that’s all good. But two years ago I started some deep squat holds every morning and MY GOSH it has changed my life. Unreal. Now I’ve seen this video and I have some new challenges. I’m not quite ankle stretched enough and I’m off to go make it happen. Thanks dude.
any updates
@@x2morgan-865 it is a slow process and I don’t do enough but I really have improved a good margin. I am grateful for this guy’s channel.
Thank you for this video. I have been having some severe ankle and foot pain over the last 2 years. I visited a chiropractor which helped, but my pain returned after one year. I was looking for some ankle strengthening exercises and ran across this video. I did my first session today. I can’t believe that my pain completely disappeared, my ankles feel hydrated, and I feel stability in my feet and ankles. I am going to continue this routine everyday. This was a blessing to my life and my feet.
I also recommend Olivia d'andrea's foot stretching routine and any beginner ballet/dancers foot or ankle strength videos. Or join a beginners adult ballet class if there's one where you live!
Same! I had eversion ankle sprain 2 years ago, visited chiropractor and helped, and pain decreased ever since. But it has been stiff ever since. Now after doing these, my ankles feel so amazing! I can't believe not even physical therapists havent talked about these exercises.
Tore my Achilles‘ tendon in the most anti climatic way… (i do quiet some sports tho)
These exercises are really good for stretching and strengthening the tendon…
Great video!
Stretch
Standing Ankle Lean Stretch 1:40
Sitting On Your Knees Folded 2:32
Toes Dug Into The Ground 3:26
Patterning 3:47
Strength (10 - 15 Reps, 3 - 5 Sets?)
Shin Raise 4:44
Calf Raise 5:25
Sitting Squat 6:36
Split Squat 8:08
Hip Rotation 9:20
Thank you
i can do all of these but i dont think i have an arch my feet are flat as hell idek what an arch feels like or how to get it
@@alalal123421 you can get special things that go in your shoe to help your arch, trying doing some research on that
Thank you
Hero
You sir, are a gift from the heavens.
Commin off surgery after a bunch of workouts n diff exercises this is my go 2 video . Took a year for me but this video is going to change my life. stay tuned thank you 💙❗️
How are you and your mobility? ❤
Just what I needed, my ankle mobility is brutal, thank you Josh.
Josh, just here to say thank you for this GREAT and amazing channel. I simply love it and give us a lot of potential exercises to improve our lifes and also gives us this philosophy to change! Thanks!
Appreciate that :)
This is incredible for trail runners!
Very important for runners!
Indeed!!
Yes! Here as a runner as well. Several ankle injuries last year and swore off trails. I never took time to do mobility work. I haven't had an injury in 6 months but I'm excited to include prep work like this into my weekly schedule, to prevent injury and improve my form.
@@Strengthside 👍🇦🇩🌏
I am soooo happy to have found your channel. I was in hospital for a long time, had problems with my ankle before and i lost a lot of my mobility. Now i’m working with my Physiotherapist to reactivate my ankle. I am at 70 degrees now, hoping to get soon to 90 to be able to do most of your stuff in order to add additional 45° to those 90. Thanks, your video just gave me a lot of hope
Hey man. I've just discovered your stuff. Been trawling UA-cam for videos to help me out. I've got totally flat feet and accessory navicular which plays havoc with my biomechanics. Add to that a lifetime of judo, rugby and then triathlon and at 41 I'm in bits. These ankle exercises are incredible, 2 days and my left ankle is so much more free and mobile. I did the squat and hang video this morning too, and actually felt like I stood upright afterwards. Definitely going to check more of your content and your website. Thank you...
Would you point me to the squat/hang video you reference? Thank you.
Wow I just did this routine.
This is magical...!!!
My ankles, calves, hips and lower back feel so much better.
Adding this to my daily tonic.
Hey! Been a year but can you give me some videos of your daily routine? I’ve been really lazy I need help
Brah!!!so grateful for this video!!! Been waiting on getting these ankles recovered. I been scrolling thru all your videos and not alot on ankles soo give thanks JOSH for putting this together. Totally sprained my left ankle playing ball right before quarantine!!! Thanks g
synchronicity
@@Strengthside low key I've been praying for this for like 2 weeks bro. I was like I wonder if I should hit him up and ask for a ankles only video...but instead I just kept working on that deep squat sitting position. But it was like working backwards because I couldn't hold it for too long with a proper form because that tight stiff ankle. Much appreciated bro. Keep improving
o
Helped me a lot with my ankles man
I truly appreciate your gentleness in this video, yet rebuke. I am on my way to healing. Thank you!❤❤❤❤❤
Gonna implement these more often into my day. I've sprained my ankle a few times and I'm realising how important it is to strengthen then. Thanks so much !
I recently sprained mine for the first time, also I had some weakness and balance issues from a vitamin D deficiency, I'm thinking these stretches will be very beneficial for my feet/ankles.
@@davidoswald5749 I wish you the best, David! Definitely include these, and even better doing them under the sun to catch some of those rays : )
How did it go
I'm doing these exercises for few weeks now, also yoga and working out for a year or so, and today I was in the bus and driver hit the breakes and I thought "This is it, I'm going dooown..."
I wasn't holding, I was just on my way to the exit, I was holding two bags! And funny thing then happened. Instead of loosing my balance, like I did in the past (I'm 44), I did some kind of a dance move, two steps back and one step forward, something like that, and it was so fast, don't know where it came from but it saved me and my first thought was "Oh, I know who to "blame", Strength Side! 💪🏼" 😄😊❤
I have very stubborn ankles but I work on my squat many times daily. Thank You, you motivate me in many ways. i want to do a handstand someday, I use to be obese and I have lost about 100 lbs and gotten much more athletic. I am determined to master my physical avatar frame and feel strong in every joint and limb. Thank you for sharing your activity, it helps keep me moving. It's an all-day lifestyle at this point Much Love
Good luck on your journey!
I had an injury in my left ankle 6-7 years ago, and I can always feel pain and weakness in it after my morning run, I hope this will help. Thank you. You helped me with my knee pains a while back.
I've had an ankle ligament issue for a few months now and I've been getting fed up about it as it's stopped my trail running. I found this video by searching for flexibility and I'm really chuffed with it. After 2 weeks I've already noticed a difference and my ankle is feeling stronger so a mahoosive thank you!!! I will still continue with this now regardless as it's definitely nourished the bits I tend to forget about :)
Omgosh. Ive had ankle problems all my life but this last time I rolled it bad. And I mean BAD. It has affected my hip and the way I walk all the way to my thigh. All of it.Ins wont pay for mri. I Googled and u popped up! And I jus did the motions with u and this is guna help tremendously! I'll b coming back again and again to do this with u til I got the motions down! THANKYOU FOR THIS! Sometimes we jus need Someone to help us and sho us the motions so we can help ourselves.
i've sustained some injuries in my ankles so I needed this
Oh my god, all of these are sooo good exercises, thank you so much for this, I've recently started mobility workouts and this video has helped me catalyse my learning process
The comment about strapping the ankles while doing sport made me realise something important ... I used to be a figure skater and have torn ligaments in both ankles and for years I strapped my ankles for support while I skated .... So 25 years later I am now working on regained my ankle strength and mobility because it has causwd issues with my knees and hips but slowly over the last two years of working on it I have seen some remarkable changes ... Using strength sides knee and ankle bulletproofing routines ... My knee pain has gone and my ankles are improving all the time ... I am able to do so many more things now ... The journey continues and I love it ❤ because I am getting to enjoy life more again 🎉
Great range of ankle exercises coming from a physiotherapist in Jamaica
You are using simple, short and effective sentences to describe how to achieve these deep and highly effective excercises. This is Awesome. Thank you. I am sharing with my friends and family. This is the way to achieve muscklo/skeletal strength . You set the bar way above the others, because you are a natural.
Since March when the lockdown started I've been working from home and noticed a considerable improvement in my toe spread and mobility as I haven't been wearing shoes for 12 hrs a day. Definitely seeing improvement.
You, Dr. Paul Saladino, Shawn Baker and many others have been my role models in my journey back to being optimal human. Heading toward 50 and feeling the best I have ever felt mentally and physically! Thanks ñ
Awesome video. Being an athlete of over 50 years, it’s so cool to be finally learning this👍👍
DISCLAIMER: i did this for a month straight grabbed my gun shot my ankle and it wasnt bulletproof. Just a heads up.
Thank you much if it wansnt for this comment I would have tried it myself u just saved my ankle
@@factsonfacts7100 well still not going to stop me. I’m not sure if I can take his word for it.
MrJwarrior15 N. N n no
My mom said I was going to die but I showed my mom this and she said
I see you mastered the art of your gun is more bulletproof than your ankles technique🤔🤔🤔.
Sitting on the ankles is great I sit mine everyday as I am performing the five daily prayers.
ah good old days when I used to be regular in them :')
Do you guys also had the Indian toilet where you had to squat deep every time used it (sometimes 20 minutes together damnnn :P )
That is why I love our religion . So much movement during prayers. Alhumdulilah
That's patended by the turks already 😂😂😂 @@abdullahahmad184
Thank you so much for this video. It is the best one on youtube that shows all the good stretches to strengthen my ankles. I've been hurting in my ankles for 4 years and couldnt figure it out. Icing, compression, elevation. Nothing worked. These ankle stretches are making me feel like Im back in high school CC again. Thank you sir!
Yes!!!
Finally some help with these weak ankles. An injury in one of them has been a serious obstacle in my new love for yoga. Thank you😊
I have been lifting weights for over a decade. Good news is I earned the physique I've always wanted, bad news is I've lost so much mobility and function.
For the past three years I've been practicing yoga - humbling doesn't begin to cover it.
I've made serious progress on my hips.
My ankles and shoulders though...man, do they need lots of work. I'm adding this to my routine, - patience, consistency, awareness.
I appreciate you sharing your knowledge.
I was watching a video and saw this on the side menu. PERFECT timing. I jst started working in a seafood departmen where there is a lot of heavy lifting - hence squatting - required. This video is going to be SO beneficial in injury prevention! Both for the heavy lifting AND for my 'health' walks. Thank you!
You are so generous. I do teach mobility and train in a integrative way and this is key to improve range before progressions but it is also THE regression for those that can’t even access to an squat position. And also to access much more depth from their own axis…as it all improves❤ it’s a simple but very important gift you are sharing here🎉
I really feel lucky that I've been from Asia, where most of the movements shown in this video is done daily!!
Surya Namaskar
Really?
@@brewcrew1416 yes!
@@chinmay2668 Yea Surya Namaskar is nice, but I’m pretty sure he is talking about pooping.
when i go to asia - i'm extra lucky because i usually do these movements at least 6x/day ... well for the first couple of days until my stomach settles
This patterning movement was new to me, and I gotta say it sets really great stimuli!
Thank you for this so much! I have sprained my ankle for the first time at the end of December and again at the end of February playing basketball. Since than I have like 40% less mobility in my left ankle and I am determined to fix this. I will do this everyday!
How is it going? I seem to be in a similar situation
@Supercooldude I. have done this daily for about 2 months straight and after that I continued to do certain exercises to date. If you integrate in your life something that needs to be done it becomes just like brushing your teeth. I haven't had a sprain since but before every game I do more ankle exercises and I am aware if the ancle is not feeling that well I don't push hard that day. One game is not worth it. I would say that my mobility is now at 95%. Hope this helps. You can do this! 💪
@@TadejPasar thanks so much for replying I just sprained my ankle for the 4th time and it’s really starting to get annoying thanks again man I’ll make sure to d on these exercises
@@supercooldude824how did it go
Lmao I died at the beginning … and my God you’re so graceful in your movements I love it bless
After doing these it gave me a huge realization that my ankles are not as bad as I thought thank you for these exercises!
Old video but hell yes. Way better than my PT's prescription, I will follow this a dozen more times until I memorize all the moves. I've got work to do now.
Thanks for giving something to work on... Well thought-out, focussing how it individualy feels for people and not incouraging to just make the exercises kind of "look" alike.
Great teaching and highly inspirational. Thanks from Berlin 👌🙋♀️
This was my favorite session yet. A hidden jewel.
Highly different. I love that. Another video that made me happy.
glad you liked it :)
One of my favourite Strength Side videos
Thank you this was reasonable ...Im profoundly flat footed these will help me
First time I do these exercices and I already feel the power in my ankles! Thanks!
this was super helpful! i’m a crossfit athlete and struggle with squats! thanks so much
this is what i need! cant run far due to my ankle, thank you for these simple but effective exercises
Love your energy, u look great and I like your voice
The leaning on the wall and lifting your toes up while your knees are straight is the best exercise for my sprained ankle. I have already strenghtened ankles because no normal human would continue playing a football match after spraining their ankle, almost losing consciousness and refusing any help because it hurts like hell. (You know the moment when you hurt yourself and refuse any help at all because you need to contemplate and collect yourself from all the pain first? Yep that's what happened.) Two days later and a half I can run again, do pistol squads and so on. I still feel it when I tilt my foot a little but it will heal. I just need to harden up and continue becoming stronger! JUST LIKE YOU NEED TO!
I liked the last part of your video as well!
These are really helpful exercises for the ankles and legs! ThanksA
So good! Recovering from a tri-maleolar fracture (Nov 2018) and this is by far the best set of strengthening exercises I’ve found. Same with the wrist set ( yup, broken wrist May 2021). Thanks so much!
thank you man. have a good day
is that your home! it's in a great place!
still using this routine in 2024. many thanks x
These are great exercises for hockey players.
after a dozen ankle sprains in my life. i'm here to get those bulletproof ankles.
My ankle tissues torn this year and I enlisted to the military 2 months ago and I had to stand a lot one day that my knee started to hurt so bad , I couldn’t walk properly.
Doing this once made me feel so much stronger and I feel like my tissues are well stretched and healthy.
I’ll do this for a month from now and I’ll share the result with you guys !
Please do!
What branch of the military have you joined? Im taking the asvab on january and im joining the airforce.
1 month 👀
Any news?
People always say that they will update, and never do
This is how all videos should start. Show the qualifications or demonstrate your expertise in the field of interest and then share knowledge. This build credibility!
Guy is good at recommending good ankle mobility drills, and also the best shrooms 🍄
Its only the best you've had currently....
Love this. Broke my ankle in 4 places. After a long arduous recovery my ankle is still so weak, stiff and unstable. Going to try these stretches!
Whats the status? Has ur ankle improved? i have sprained my left ankle i lost count maybe 5-7 times b/w 16-23yo (currently 23) and its still not 100%.
Just started watching you homie, definitely starting this new healthy journey.
I'm a recovering PF (plantar faucitis) for lifer, sore heels very quickly, even in shoes walking. Long days were painful. Now I can go barefoot, or bedrock sandals (teva's no good anymore). I have little pain after 6 months of life changes. OMAD, high fat, stretching, weights, walking etc. I do the deep squats just about everyday. or split ones. Knees are still a bit crunchy.
I started with kneesovertoesguy. I'm here for more. Love it Thanks for sharing this one.
This was help, I’m recovering from broken foot and my whole ankle and foot was weak
Having a bout of anterior ankle pain right now after running more and that simple stretch at the beginning *really* helped. Thank you!
So many great, yet simple exercices. Thank you so much! The way I learned that my lower body lacked strenght and mobility was through playing on the floor with the kids on a daily basis.
Hi there, discovered you purely by mistake, but so glad I have, man you made me realise how stiff and inflexible Iam, spending 8 hours sitting I did not realise all the harm I am doing to myself, guys thank you I just hope I will get to be as flexible as you. Thank you keep it up 😉
This deserve more views, congrats on great video bro✊
Love your videos. Love your chill. Greets from a middle aged, aspiring ultra distance runner who needs them bulletproof ankles.
Anyone else dance in the middle of a workout ? Feels great
Always
I do!!!! Loooove it!!!!
Tf
@@obeseblakegriffin6096 Obese Blake Griffin
@@theonlyalecazam2947 what nigga you keep callin me
Thank you for this stretch…. look forward to doing more mobility stretches
I found your channel months ago and have been working with kneesovertoesguy. Thank you for the videos! I’ve seen big changes
Dope. He's awesome
I sprained my ankle doing taekwondo 5 months ago and trying to return. Thank u for this! ✨✨
I always sit like this,i didnt knew that sitting in a squat position on a chair would make my ankles stronger
Now i thought of it i have never gotten a ankle problem before
Lol is that a Death Note reference.
never thought about stretches and moves for the ankles. thanx
Can you teach me how I can get lego-proof feet next
I was broken doing parkour and this is so help full man respect for you
10-15 reps, but how many sets?
3-5 sets
How to tell if my feet are weak or just not flexible?
@@alter7521 goddamn shut the fuck up honestly no need to be so mean
@@alter7521 A troglodite in real life. Magnificent.
@@alter7521 You got her a new subscriber tho, so let it never be said that the knuckle-draggers don't have thier uses.
Thank You for those Tips. God Bless You! I Truly need this the most feet and ankle strength, mobility and flexibility.
😂🤣appreciate you bro. Keep doin your thing🙏🏾🧘🏾♀️
much love bro!
I just love what you do. Thank you thank you. 👍🏼🙏🏽
Instructions unclear. I now have a bullet hole in my ankle.
Kevin N your so dumb
@@user-sx1kx2kq4u Did you miss the joke or...
2splashyy 1 You’re*
2splashyy 1 r/whoosh
Now this is something useful, have issues hope this helps! Thanks a lot
Hi Josh, CARs were the exercise that helped me the most with ankles and wrist mobility and strength. Have you try them? Bless you!
Congrats dude. Wish you the best for that new journey in your life.
Dude in mid forties here. Totally need this for dancing and yoga.
I will check out the rest of your series.
GREAT work!
Great video, thanks!
This dope dude, my ankles and posture are my main issues. Also what shoes are those in the beginning?
100% agree with motility in your ankles.
You’re a God-send brother, exactly what I needed! I’m just gonna binge on your channel and most def subscribe - peace..
My ankle already feels better wow thanks
The true measure of a man is the depth of his squat 💪💪😂🙌
I liked that one too. And even though he said "just kidding" he may be right.
Go ATG or go home 😂
I have a voguing competition in a few weeks and I hope to have a bit of improvement to do some cool dips and drops. I might come back to report my progress and how the competition went!
04.03.24 - Day 1: I did some regular squats and practiced falling safely on a mat just before watching this video. Tomorrow I'll start the ankle and hip mobility exercises and also start doing yoga.
05.03.2024 - Day 2: I did about half an hour of low-intensity and low-impact exercises today. I used LeanBeefPatty's full-body mobility warmup before this routine.
My ankle exercises were assisted deep squats (advised by Barefoot Strength), calf raises and tibialis raises (advised by Squat University and Hybrid Callistenics). Also, following Patty's warmup, I did some deep lunges with a raised leg.
I can get to a deep squat if I support myself, but I can sense I'm nowhere near being able to hold my weight, balance and fold my legs without support. But good to see my ankles aren't stiff to the point of that being impossible. I didn't do reps, I just went down, held it for a little while, then got up slow and steady. It felt pretty good, I can feel my calves stretching.
Finally, I sat on my folded legs for about 30 seconds like advised by Squat University and it felt pretty good, I think I can get used to this if I do a little bit every day.
As for my drops and dips, I trained falling safely on a thick mat and tested some positions to get down and up as elegantly as possible. I think I'll do a lot of progress if I train every day, this might be promising!
I stretched a lot afterwards and warmed up beforehand, but I feel like I might get sore tomorrow, we'll find out in Day 3 lol