6 Best Ankle Strengthening Exercises
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- Опубліковано 22 тра 2024
- The best ankle strengthening exercises help to improve the ankle’s ability to tolerate the 3 main demands placed on them during athletic activity. These include; single leg balance, the ability to stiffen during force production (supinate) and the ability to absorb impact forces. In this video we provide 6 excellent ankle strengthening exercises, which help capture these elements.
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Everything mentioned in this video:
#anklestrengthening #ankleexercises #anklesprain
Chapters:
0:00 Start
0:27 The role of the foot and ankle complex
1:10 Single leg balance exercises
4:31 Impact absorption of the foot and ankle
7:03 Ankle supination exercises
9:03 The 6 best ankle strengthening exercises
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just bought myself a pair of door hinges. and will install them on my ankles as instructed
🤣🤣🤣
🤣🤣
That will end to an orthopedic hospital if applied to seniors.
Real shit tho 😂
Good shit bro
3:20 exercise #1: single leg balance
3:29 #2: single leg balance with heel raise
3:44 #3: balance board beam training
6:27 #4: heel raise walks
6:48 #5: heel raise walks on the stairs
8:25 #6: supinated lunges
Hero
Super Hero
Thanks
Thank you!
No problem.
Exercises begin at about 3:20
Thank you
@@sairamughal8336 You're welcome.
@@96tolife 🤙
May god bless you
Thank you, he wasted time with that introduction. Wewww!
I’m 17, and have rolled my ankle 6 times and torn multiple ligaments… this video really helped haven’t sat out a game since watching this video thanks a tone! My landings are much more stable thank you!
Bro i have the same issue with my right ankle
Even tried playing with crepe bandages wrapped underneath the socks
Hope this helps me
Same thing happened to me . I torn all the ligaments in my ankle but once it had fully healed I continued to sprain it in netball . These have helped great !!
Watch knees over toes guy on youtube he has some great stuff for ankles training....
I have broken, i forgot the name, but basically the small ligament which is 1 or the most important for like horizontal stability so i suffer from this. I got my ankle operated but sadly my ligament broke again
I use a rebounder. 2 mins . Of. Bounce ( light bounce). Whole body & balance . Thank you for your comment. I have a full body workout I do daily . (On my bed) cause of having issues with back n knees. But Jesus has healed me. Mark 10:52. You are healed.
Really appreciated this help. I'm 68 and suddenly feel my feet aren't working, especially in the morning. Had flat feet as a child. I will do these exercises every day to strengthen my feet. I don't want to become old before my time. thank you again.
Definitely not 😊 Glad you are enjoying our content. Keep us posted on how you progress!
@@barefootstrength How often can/should we practice? Can we do it everyday? Thanks for the video!!
I was also told I had flat feel as a child. But growing up and learning more I found out that my feet are actually totally fine - they just needed to be trained to be stronger.
😭 I’m 18 and having problems with my ankles already
@@austindh23 same 😂my ankle got injured while doing leg spin
These exercises are especially useful for football athletes - stronger ankles mean the player would not go down easily when tackled
And basketball players as well. Basketball players use their ankles an awful lot while playing.
Are you stupid !!?? They go down anyways... There's less chances to actually break, but they are not Hulk, ok ??!!?
@@brunosantiago4849 calma
@@brunosantiago4849 be kind !
@@brunosantiago4849 by go down he meant get injured kid
I had a friend who told me that one of the problems we have with our ankles is that we walk on too many flat surfaces. As a result we overuse some muscles and underuse others. So it is a good idea to go hill walking, and if you are running on a flat surface it is a good idea to spend some time running backwards and some time stepping side to side in order to activate underused muscles. However best of all is to run up and down sand dunes which will stimulate your muscles in all directions. This needs to be done with care for the first time - build up the strength and flexibility before going flat out.
I'm a Kinesiology major and this is the clearest explanation of the ankle/foot complex I've encountered by far. Nicely done, thank you.
If you dont mind a question, how is 6:10 correct. I supinate heavily (apparently) and i got x-legs like this graphic, and according to the segment at around 7:50 supination is the goal. I cannot make sense of this, because i should have straight legs and no flat feet
I really appreciate this articulate summary of key issues and exercises.
Can’t believe the amount of free value you just provided in this video. ❤so much love!
I'm just 13 yrs, I run fast but my ankle broke yesterday and I can't run now. This is helpful video. Thank you❤❤
This was brilliant, perfectly explained, thank you so much for making this!
I watched this After conor vs dustin 3 fight 😅
Conor didn’t break his ankle, broke his leg technically
Isreal vs conner is a dream match
Looooooool
@@blueshinobi8665 only if you want to see Connor get mauled AGAIN..
Me to. If Conor leg was not injury definitely that match he is win but he was said also this is not end
I’ve found that catwalk (walking along a straight line with foot on line) with toes first helps a lot. I had quite the deformed ankles, now they are a lot better.
Beautifully explained with science and logic.. WELL DONE!!!
This was super helpful, as a basketball I player I deal with some ankle injuries due to the large amount of running and jumping. Thanks.💪
Calves also plays a big role in balancing and absorbing shock while running. For me staying on my toes while running helped a lot.
Wow! Exactly what I needed!
Clear and concise explanations and instructions! Thank you 👏🏾
This is the best video I've watched on ankles and I've watched a lotttt
Thank you for your video. Just came in time I needed my scoliosis explained.
Very informative , great exercises.
❤️🙏
The screenshot you provide at the end is such an amazing addition. Great content
Thank you so much from bottom of my heart.
Am so glad I happened upon you. At 69 I realize my ankle strength and agility now needs improvement after not cycling for awhile. Your heel lifts will likely do the trick. The idea of a balance board would be great too as I want to stave off the effects of old age for as long as possible. I always wished I could be athletic and in ways finally have achieved more than all those youthful athletes I envied so much in my younger years with nothing but tenacity.
Amazing video! Thank you so so much!
Thank you so much.
Exceptional video. Thank you for creating and making available for free!
Wow, great video! Easy to understand, simple to follow, nice segway of examples, not bored once, all the while providing science based evidence from studies to support your claims. Well done!
Would absolutely love another video like this but on knee stability!
Surprisingly enough most people's knee instability is from foot and ankle weakness, strengthening your base relives pressure and improper weight distribution all the way up the kinetic chain
Hips and ankles are the movers, not the knees
Awesome content, I'll make sure to include some of those exercices in my stability routine, thank you.
Thank you for the knowledge of the ankle it's truly helpful.
Excellent contribution!!
Thanks! I have a slight scoliosis of my spine and both feet had rolled-in since childhood; I wore correction shoes back then (my dad had it all of his life too.) Your (red) skeleton diagram helped me understand how it all works (or doesn't work) together. After years of yoga now I find only my left rolls in (pretty bad) and the arch is pretty flat. I will start your exercises today. I even have a pipe and a board I can use.
Pretty good content. Clear and precise explanations.
Thank you!
I've been running barefoot through wilderness and rocky deserts for years, and I must say that my ankles are practically indestructible.
Even if I need to drop 10 feet to get to the next rock, any pain sustained from the shock is gone in a couple of minutes.
Thanks for this information ♥️
Exercise 1: 3:19
Exercise 2: 3:27
Exercise 3: 3:43
Exercise 4: 6:25
Exercise 5: 6:47
Exercise 6: 8:23
Thanx
Helpful. Thx
Ily
VERY helpful, thanks
Thanks man
Thanks
love the channel. thank you so much
I have been looking all over for this video!
Parabéns 👏🏼👏🏼👏🏼 Excelente Vídeo! 🇧🇷
It will surely help.... thanks a lot ❤️🙏🏻
Wow 😮. This was the Best and most informative teaching video I’ve come across on ankle strengthening. I gotta share your channel with my colleagues. Cheers.
10 Out of 10 Video and Stretches. These all work at a top tier level. 😎
Been screenshotting during the video, but you got it covered in the end! Subscribed
BRILLIANT INFORMATION
Thank you for this fantastic video! Subscribed!
Ok so I have learned so much from you. Had nothing but problems with my feet since maybe 25. Now 72. But you are making me realize that my problem might be more in my ankle. Very tight achilles tendon which no amount of stretching helps. I don't think I can do all of these exercises but will try the ones I can at 72 years of age. BTW I would love for you do a video on children’s feet. My grandson's second toe overlaps the big toe and I am worried he will have problems in later life. Now lastly I want to do your whole foot health program, where do I sign up. Thanks for enlightening me.
Absolutely brilliant. Just discovered this channel. Xxx
Very well explained and the screenshot support in the end. Tysm really helped me out
Great video. Thank you.
Excellent!!!
Brilliant info,
Thank you !!!
✌✔
Man I flicking love your videos. Thanks a lot.
I would say the best explanation for ankle strengthening video.
love this - great video
Thank you ❤
Great, thanks!
Solid content. From 20 seconds to 65 seconds into the video, that was a great comparison and set the tone for the rest. Thank you for this.
Thanks.
i feel like this video is Very easy to understand and packed with good info, nice job
THIS IS THE BEST ANKLE VIDEO.....GREAT BODY TOO
Useful information thank you👍
Thank you for your informations .
Excellent information.
thank's so much
Really useful video. Thanks.
Bob 🇬🇧
thank you for so valuable information 😎👍
Great, thank You! What do You think about the use of a slackline in ankle strength improvement?
This is very underated information .. many of us aren't aware we are using bad posture and wonder why we have pain .. also learning to keep your feet ankles and joints strong and flexible is key to maintaining our youth as we age
Thank you
Wow you guys are amazing!
Many thanks for your important work!
You are most welcome 😁 Thanks for gives us your feedback 🙏
Best single exercise I ever found for ankle strength came back in my days as a footbag/hacky sack kicker. It supposedly came from a kick boxer. Find an old tennis ball, put it under the ball of one foot, then try to balance on the ball. Since it is squishy, your ankle bends in all directions. I squished the tennis ball down flat enough so that I wouldn't roll my ankle too far without my foot hitting the ground. There are several variations with a section of a sphere glued onto a piece of plywood. Same idea. You can stand flat footed on the plywood, but I prefer to stand on the ball of my balance foot/leg. Took Thai Chi for years, and similar to other martial arts, it is all about balance on one foot and then moving to the other foot while maintaining balance.
Great video ❤
Good stuff, this helps a lot
Excellent video and I appreciate the white paper sources.
Indeed a very interesting video that opened up a lot of new things to my acknowledgement
thank you
really interesting ! Nice work in making it simple to understand :)
Awesome stuff
Such a nice video!
Very informative 😊
Really good exercises .
Brilliant explanation sir
Thx!
And too, for those with TMJ, in many cases - especially severe cases, end up with a forward head posture. This affects the neck, spine, hips, legs/knees and ankles, resulting in one or both ankles pronating. Work on that posture and stand erect whether you have TMJ or not.
This really helped me be enlightened about my foot. I have been experiencing problems with my feet which ALWAYS affect my movement. Thank you so much for this! I wonder if you have some tips for people with bunion. Typically, people like us who have bunion really have an uneven foot :(
A pretty good and informative video, thanks! :D
looking forward for the psoas group of muscles, enjoyed
This is an INCREDIBLE resource to be given for free. Thank you for sharing this and allowing it to be accesible to all, no matter what walk of life you're from. A gamechanger for me for sure as I have studied and worked professionally as a dancer/musicaltheatre performer for about 15 years and have had massive issues with high muscletonus in my whole body and excruciating anclepain. I'm very excited about my progress!
Thank you again - Denny
Good stuff right here. 👌
Good stuff.
Thank you so much... You are master
You are very welcome! Glad you liked the video :)
Love it boet. Always thought minimalist footwear was enough but I'd never thought about ankle alignment and posture translating into force generation for other exercises.
Cheers!
Thank you bro I have this problem 🙏👋🎁💐
Love the illustrations and information! Got me educated! Great stuff! Keep up the good work!! ♻️✡️♻️✡️♻️
Yessss I finally found the perfect solution to my ankle issue at 47 years of age
The visual given at 6:16 is so informative, helpful, and literally shows the issue I have. Thank u
Yeah, that is a really impactful visual.
Thankyou
So for patents with CAIS i usually push for proprieceptive exercises used in BESS testing extending them as exercises. Good demo. Well researched.