Better Ankle Strength for Fall Prevention (This Exercise Is Vital!)

When you dig deeply into the fall prevention research there are a few key ideas that consistently show up, with one of the most important ones beings ANKLE STRENGTH.
If you've been following along with our fall prevention series, you've already heard us talk about the idea that fall prevention is not one single topic or technique because falling is so multifactorial. You have to look at the eyes, the inner ear, overall strength capacity, cognitive function, etc.
Additionally, you also have to look at fall DIRECTION because preventing injury from a forward fall versus one to the side or back requires a completely different movement set.
In today's video we're going to look at preventing falls to the side by focusing very closely on a couple of specific ankle strength exercises. Like most things in the world of movement, it's not enough to say "strengthen the ankle musculature" because it's the TYPE of strength training that really matters here for fall prevention.
We hope you enjoy it and please don't forget to like, share and subscribe if you are interested in staying up-to-date on our approach to brain-based training.
Finally, if you're a movement professional and are looking for a cutting edge approach to fall prevention using a brain-based approach we have a live (in Las Vegas) and live-streamed class coming in June 2024. You can check it out here: zhealtheducation.com/brain-ba...
Video Highlights:
• Fall and Injury Prevention in Falling
• What Happens When I Lose My Balance Sideways
• Eversion
• Ankle Strength Exercise
Concussion Rehabilitation Series:
- Concussion Rehabilitation (4 Areas You Can't Ignore!) • Concussion Rehabilitat...
- Concussion Rehabilitation (Better Heart = Better Brain!) • Concussion Rehabilitat...
Hidden Risks of Hearing Loss Series:
- Hidden Risks of Hearing Loss (The Dementia Connection) • Hidden Risks of Hearin...
- Hidden Risks of Hearing Loss (Fall Risks Rise Dramatically!) • Hidden Risks of Hearin...
Golfer's Elbow Pain Relief Series:
- Golfer's Elbow Pain Relief (Why Spinal Mobility Matters!) • Golfer's Elbow Pain Re...
- Golfer's Elbow Pain Relief (The Hip-Elbow Connection!) • Golfer's Elbow Pain Re...
- Golfer's Elbow Pain Relief (Better Shoulders = Better Elbows!) • Golfer's Elbow Pain Re...
- Golfer's Elbow Pain Relief (Vital Soft Tissue Mobilizations!) • Golfer's Elbow Pain Re...
- Golfer's Elbow Pain Relief (The Ulnar Nerve Connection!) • Golfer's Elbow Pain Re...
- Golfer's Elbow Pain Relief (Brain-Based Strengthening!) • Golfer's Elbow Pain Re...
Tennis Elbow Relief Series:
- Tennis Elbow Pain Relief (Key Brain-Based Strategies!) • Tennis Elbow Pain Reli...
- Tennis Elbow Pain Relief (Skin Mobility Matters!) • Tennis Elbow Pain Reli...
Carpal Tunnel Relief Series:
-- Carpal Tunnel Relief (3 Vital Neck Exercises): • Carpal Tunnel Relief (...
-- Carpal Tunnel Pain Relief (5 Key Strategies & High Payoff Exercises!): • Carpal Tunnel Pain Rel...
-- Carpal Tunnel Relief (Critical Hand Exercises!): • Carpal Tunnel Relief (...
- Carpal Tunnel Syndrome Relief (Nerve Exercises Made Simple): • Carpal Tunnel Syndrome...
If you're interested in learning more about brain-based training follow this link to register for our FREE 8-hour online course Neurofundamentals and download our FREE e-book!
zhealtheducation.com/get-star...
zhealtheducation.com/product/...
Content ID: MB01T7XBBE79U1K

[@maryannegiangregorio2162]

Thank you! I really need these. I have sprained both ankles a few times and know I need to strengthen them!!

[@sunnypetawriter9624]

great exercise.. I teach yoga to olders and I have spinal stenosis and twist.. so I lean to the right.. that's the direction I wobble over into.. not fallen!! I use my core, cos it's trained.. the front muscles to clench and pull in.. but my ankles often feel weak and topply. So this is a great help...

[@Glen-uy4jt]

Wouldn’t an upper body weight shift be safer and more efficient? Lowering the center of gravity and reposition the foot. It is called ¨ embracing a fall ¨ as opposed to fighting a fall. I am all for strengthening the ankles but to use the ankles as you are proposing seems like a poor option. That places a large amount of force that would be applied laterally to the ankle joint.

[@JonesStrength]

Why not challenge mechanoreceptors in the ankles and challenge it's range under various loads to prepare for the forces that could potentially be placed on them during a fall? Clearing up any blurriness in the foot and ankle proprioceptive maps (isometrically and eccentrically), can train the brain to be able to take on the lateral loads you're talking about.

[@mikeriley5568]

What a lot of waffle to explain two simple exercises Likes the sound of his own voice, and importance.

[@matt009817]

The video was only 6 minutes. 3 minutes per exercise is plenty fair.

[@RB-xt8jm]

I agree, go listen to Huberman podcast for 3hrs to build some stamina, 6 minutes u can handle it ..