Ankle Exercises for Strength & Mobility (Bulletproof Ankles)
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- เผยแพร่เมื่อ 16 พ.ค. 2024
- Want to increase your ankle mobility? Ankle strength plays an essential role in our foundation and will aide in executing lower body exercises perfectly. These ankle exercises give you a complete guide to improving ankle health today!
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Strength Side bulletproof ankles for increasing ankle range of motion. This video is great for tight calves and ankles. Help Improve your squat form and squat workout with these movements. With calf raises exercises, single-leg calf raises, split squats, and more, you are sure to increase ankle mobility and knee range of motion. No equipment workout and no equipment leg workout. Try out these mobility exercises to help strengthen your foundation! - บันเทิง
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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 TH-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?
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
TH-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
I am 70 yrs old Play Pickle Ball 3 days a week. This will increase my Tolerance and Mobility! Thank you Joe
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
😂😂😂
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
Just what I needed, my ankle mobility is brutal, thank you Josh.
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 💙❗️
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.
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
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 ?
❤️❤️
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 :)
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.
Hey man. I've just discovered your stuff. Been trawling TH-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.
I truly appreciate your gentleness in this video, yet rebuke. I am on my way to healing. Thank you!❤❤❤❤❤
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
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!
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.
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
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!
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 👌🙋♀️
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 sir, are a gift from the heavens.
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 :)
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
Having a bout of anterior ankle pain right now after running more and that simple stretch at the beginning *really* helped. Thank you!
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.
Awesome video. Being an athlete of over 50 years, it’s so cool to be finally learning this👍👍
Thank you this was reasonable ...Im profoundly flat footed these will help me
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!
So excited to use these and strengthen my body. Thank you so much for sharing!!
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 👍🇦🇩🌏
this was super helpful! i’m a crossfit athlete and struggle with squats! thanks so much
I always love your recommendations and very practical based on your own experience. Well done. You’re helping me a lot.
Love this. Love what you do. Thank you. 🙏🏽
Just started watching you homie, definitely starting this new healthy journey.
Helped me a lot with my ankles man
Perfect for what I needed.. Thank you man!
Thank you for this stretch…. look forward to doing more mobility stretches
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
This deserve more views, congrats on great video bro✊
Just what I needed. 3 weeks from a lateral ankle sprain and everything 9s so tight right now. Thanks!
Wow! One of the best videos I've seen all year on TH-cam relating to health , I practiced these moved whilst watching and felt instant relief cheers 😊 👍🇬🇧 from a happy new fan
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
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😊
Thanks Josh for these. Gonna really dig in for the next few months with these in the morning, combined with the knee exercises. Thanks again!
This was my favorite session yet. A hidden jewel.
After doing these it gave me a huge realization that my ankles are not as bad as I thought thank you for these exercises!
Great range of ankle exercises coming from a physiotherapist in Jamaica
I just love what you do. Thank you thank you. 👍🏼🙏🏽
josh , thanks man for uploading so many cool follow along vids, really loving them , great job ! - love&light -
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.
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!
this is what i need! cant run far due to my ankle, thank you for these simple but effective exercises
Thanks lot! I appreciate the inspiration you give. Hope i can give it further in my fitnesscourses.
Love your energy, u look great and I like your voice
Highly different. I love that. Another video that made me happy.
glad you liked it :)
Thank You for those Tips. God Bless You! I Truly need this the most feet and ankle strength, mobility and flexibility.
Thank you so much for the video 🙏
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
These are great exercises for hockey players.
I learned something new for real with some of these exercises. Thank you so much!!!
Thanks ! Dear ! God bless You 🙏 .
This dope dude, my ankles and posture are my main issues. Also what shoes are those in the beginning?
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
Thank you,you did an awesome job of explaining.
Thanks so much for this video, it really helps.
This was help, I’m recovering from broken foot and my whole ankle and foot was weak
Guy is good at recommending good ankle mobility drills, and also the best shrooms 🍄
Its only the best you've had currently....
thank you man. have a good day
Thanks man for your video really THANK YOU
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🤔🤔🤔.
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
Go Josh go, show your strength side with stronger ankles,thanks!
You’re great...thanks for all the help!
Dude in mid forties here. Totally need this for dancing and yoga.
I will check out the rest of your series.
GREAT work!
watching this with a sprained ankle
Really needed this advice! Thank you
Very important and useful stretch and strengthening. 👍👏🙏
is that your home! it's in a great place!
Do you have any recommendations for strengthening the muscles around an S.I. JOINT?? Or keep it from slipping?
I would LOVE to be able to do split squats and pistols again but my SI just keeps slipping back out. (PT gave me excercises to get it back in place) but I cant except at 30 not being able to have my full mobility back.
First time I do these exercices and I already feel the power in my ankles! Thanks!
Congrats dude. Wish you the best for that new journey in your life.
Thank you sir for this video of progression from mobility to stability. Is patterning your description of functional movement?
thank you, Sir!
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
Thanks man!!! I’ve been haveing troubles with my ankles due to aging and wear and tear I’ve been doing ankle workouts and stretching and man I feel young again lols . Thanks for your help !
Now this is something useful, have issues hope this helps! Thanks a lot
*****************EXERCISE LIST*****************
STRETCHING:
• Standing ankle lean stretch. Push hips towards wall. 10 short reps, on 10th, hold for 10-30 seconds
• Sit on ankles 30 seconds to multiple minutes.
• Sit on knees with toes dug into ground (30 seconds)
PATTERNING:
• Single-foot arch and reach opposite foot as far forward. Don't let arch collapse. 10-20 reps
STRENGTHENING:
• Shin-raise: Toes in front of you. Lean against wall. Lift toes to knees. Keep knees straight. Pause at top for 2 sec. 10-15 reps, hold last for 10 sec.
• Calf-raise (one or two foot). Pretend you're jumping at top of each rep. Pause at top and bottom for 2sec. Switch to single-leg ASAP. 10-15 reps single leg, 20-25 for both leg.
CAPACITY:
• Sit in squat position. Just hold for several minutes. Try moving knees around as you get stronger
• Split squat. Keep back leg straight, front knee over ankle, torso straight. 5 reps each side.
BULLETPROOFING:
• Hip rotations. Support body like a crab, rotate knee out and in. Progress to squat hip rotations.
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
One of my favourite Strength Side videos
Thank you, I need this to strengthen my ankles for Edea figure skates
You should share your music playlist
Watched this After conor vs. Dustin 3
This is excellent thank you.
Thank you man❤🎉
😂🤣appreciate you bro. Keep doin your thing🙏🏾🧘🏾♀️
much love bro!
You’re a God-send brother, exactly what I needed! I’m just gonna binge on your channel and most def subscribe - peace..
Great great great video thanks for the advice.
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