Five Ankle Exercises for Better Strength, Stability and Mobility.
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- Опубліковано 27 вер 2024
- Hi skaters! It has now been one full year since I injured my ankle at the rink, and I am so grateful to be able to skate again and pursue this sport I love. I thought this would be a good time to share with you some of the exercises I have been doing to rehab my ankle, and gain back strength, and mobility. Hopefully these will help you improve your ankle strength and stability out on the ice! *If you are injured, please see your own doctor or PT before following any kind of exercise program.
Set of three Theraband Resistance Bands... amzn.to/2FkX9k5
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Coach Julia, the creator of Thrive Diaries, has been skating (first on roller and then on ice) for over 30 years. She was a competitive skater until she turned 21 when she got her first contract as a professional show skater. Julia has been a figure skating coach for 15 years, is a USFS Gold Medalist in Moves in the Field, and an ISI Gold Level certified judge. She has held positions as the Skating Director of the largest skating program in the United States, as well as Head Coach at two different skating clubs. Julia has now turned her skills towards a larger audience and is bringing her love and knowledge of skating to all of you!
I fractured my metatarsal on my landing foot about 2 weeks ago and have been feeling really disheartened, especially because I returned to ice skating this past year (at the age of 26) and am now really worried I won't be able to excel like I did when I was 11. But your stretching videos and openness about your injury recovery is restoring my hope. Thank you for all your wonderful content!
As a sufferer of 40 something-itis, I sprained my ankle on my off ice spinner. This is super helpful to prevent reinjury.
Oh that's rough. I hope you have a speedy recovery!
Something I've always wanted to find - how to take care of one's ankles. Thank You very much 😗
You're so welcome!
Exactly what I needed. HAven't skated in 12 years due to medical reasons. Now I need to strengthen my legs again
So glad I found this, I sprained my ankle two years ago so it’s more weak then my left ankle and since I’ve started it’s been hard with one food glides on my right foot. I can almost do it but it’s a struggle. Thanks for making this!
I am so glad you can use this video! When I made this I wasn't sure who would benefit from it, but since I found the moves helpful, I hoped others would as well. I hope you get your ankle strength back!!
Thank you for your strengthening exercises. This is certainly one of my weak spots I have to work on.
You're so welcome!
I appreciate your videos of off-ice exercises for figure skating! 🙏
I've been dealing with some Tendonitis in my ankle since I went too fast after getting back on the ice after quarantine. It's finally starting to feel better again so this is perfect timing!
I hope these help!
Thank you for sharing this and I am happy that you have made a good recovery.
Thank you!
Thank you so much I'll try it! I am doing skateboarding but I want to get stronger ankles and that area to try to avoid injuries.
I am now terrified of skateboarding because of my injuries! 😆
I'm so glad your injury hasn't prevented you from skating in the long term! Thankfully I haven't seriously injured myself yet! If your gym does Barre Fit classes that might be helpful for your ankle strength. I've done a few via Zoom at home it's actually really challenging. Total Body classes are good for legs/core strength particularly if it's a female instructor they work on core/legs/glutes a lot which is all helpful for skating!
Hey, thanks for the tip! I am always looking for good new exercises to try. 😊
Thanks so much for this exercise is so helpful, also I have a year seen your channel and I improve so much in my skating and I love skate. I'm from Mexico and this kind of lessons are expensive in my country but you make possible learn to ⛸️stake. Thanks again 🇲🇽🇨🇦🙏🙏💓💓💓
Happy to help! Thank you for watching my channel!
You are a very sweet and pleasant person to listen to and your exercises are very well explained and well demonstrated! I’m using your exercises to help me on my rollerblades as my ankles are still quite weak.
Thank you so much!
I had to go through physical therapy for an ankle injury last year. These exercises look a lot like some of the ones I had to do. Very good stuff.
Thanks! I am sorry to hear you were injured, hopefully you are well recovered.
@@CoachJulia Oh, that was like a year ago. I only commented because I thought it interesting that your exercises were exactly what the physical therapists had me doing to rebuild proper function in my ankle. (I'm pushing sixty and don't recover like I did when I was eighteen. That's why I had to be in physical therapy in the first place.)
Cool souvenirs from the surgical table. I remember Your joy when You stood on the ice rink again.
Oh my gosh, I felt so much joy!
Several years ago my ankle got injury as well, but I didn’t take any surgery. after watching this episode I will not find any reasons from my ankle. Keeping practicing is the key point~
I am sorry to hear you suffered an injury hopefully you are feeling stronger now.
4th day elevating and icing my ankle after spraining it last weekend. Do you recommend seeing a podiatrist first or a physical therapist before going back on the ice? Thanks coach, hope you see this comment!
im someone who is rollerblading and always spraining my ankle and these are almost the exact exercises that ive been told to do multiple times
Ankle strength and stability is so important! I hope your ankles are healthy now!
@@CoachJulia yes they are much better now thank you!
Great video! Very helpful. Thanks for sharing.
Glad you enjoyed it!
Hello. Thanks for sharing. Hope you are ok now, Just want to ask about knee bending exercises . What week was that after surgery ?
Great
I really would love for you to coach me, plus I go to the same rink!
Wow, you skate at Skatetown? Be sure to say hello next time you see me. 😊
Any recommendations for knee strengthening exercises?
When you say to repeat the plies and releves on one foot at the end, would you just do that in parallel or also in 1st & 2nd? Thanks for the video! I also sprained my right ankle very badly this time last September and it was probably 9-10 months before the pain was gone. I spent many hours in PT doing the 4-way theraband exercise and lots of heel raises, but only in parallel position, hence the question.
I would suggest you do the one foot exercises in 1st and 2nd as well. I should have filmed that but I just felt like the video was getting a little long. 😬
How many reps are you doing for each exercices ? And how often/when do you do these ?
Maybe you need to send this to David Lease of 'The Skating Lesson' (it's a skating gossip channel). He sprained his ankle a few months back.
Oh that's rough. Hopefully he has some good professionals helping him with a recovery plan.
Hi, Julia. I'm happy to know that you have fully recovered from your injury. I am a beginner skater, started to skate late at 38. First I had shin bones stress fracture a year ago from over exercising. I recovered and returned to skate slow. But then I had a break from skating for a few week and after returning I had reinjury😔 May I ask you when did you started these exercises after your surgery and what was your return to ice plan? Thank you very much in advance 🙏
ok, so there is a BIG gap in this story between - I sprained my ankle walking down the hall - to .... - I need (got talked into needing) surgery by over aggressive surgeons. Now, I don't know your whole story (because you are not sharing it) but I can tell you after being in healthcare for 10 years (x-ray tech, working mostly in surgery). Surgeons do not get paid unless they are cutting up someone, and hardware is a big extra cost (read more hardware = more money). I seriously hope something was legit wrong with your ankle. So again, sprained ankle = major surgery. Yeah there's a lot missing here.
I have a whole series of videos about what happened with my ankle. I pretty much shredded one of my ligaments. It was awful. No stability, constant pain for months. The videos are in a playlist called 'my ankle saga' if you want to watch.
I’m first
How fun 😄
very useful. thanks😍
Glad it was helpful!
😍
Excellent thank you Julia
You are welcome!
This is so perfect for me, I’ve always struggled with a rolled in ankle and I’m getting it surgically fixed, anyways as a young figure skater I’m so worried it will ruin it for me 😢 so thanks for this it’s really motivating and uplifting
I am so glad you found it helpful!
Lol, my anckles could use some of these xd I sprained them when I was 10 and they never healed properly (even after several therapy sesions over the years). How many repetitions and sets do you do? I think I'll start doing these c: thanks for sharing!
Oh my goodness, sorry to hear that you are dealing with that. My PT had me do 30 of each position with the resistance band and 15 in each position of the ankle bends/ raises.
@@CoachJulia oooh thanks! c: