Daily Stretches: 3 Way Dynamic Dorsiflexion Stretch in Kneeling - 30/60 seconds * keep heel down, (band optional) External Ankle Flicks with Band - 3 x til fatigued *keep knee stationary, flick as hard as you can, flick slow, then both feet, then rapid fire with both feet Side to Side Flick Steps with Band - 3 x til Fatigue *slight flick before step Frontside 90 Flick Steps with Band - 3 x til Fatigue *slight flick before step Pushes on Unstable Surface - 3 x 10-15 * Push motion with non support leg (can use balance disk, stack pillows or folded towel). Ball Drops on Unstable surface - 3 x 10 * catch as low as possible Strengthening Exercises: Single Leg Sit to Stand - 2-3 x 15-30 or til Fatigued * hands behind back, keep knee over toe Single Leg Heel Raises - 2-3 x til fatigued *can use wall to assist
I just want to say thank you ! I just sprained my ankle about a week and a half ago.. this video actually helped me allot to the point where I’m skating ledges / rails again. I haven’t hit a rail on a set yet but I was giving my ankle a few more weeks before o start hucking sets again
I sprained mine twice, i didn't train it the first time so that led to it happening a 2nd time, both times i had to take 3 weeks off of work. Sucks ass but now i'm gonna train them
Wow so happy I just found this! Currently recovering from a sprain, glad I know how some great exercises to do as well as knowing when it should be strong enough to skate again! Thanks!
Fantastic! Thank you very much for sharing this. Yeah, just having an ankle sprain. I wished to know these exercises before the injury. I would just incorporate them as part of my training between the skating sessions. Thank you again. This deserves much more views!
For the single leg sit to stand and the single leg calf raises you say to do 3 sets to fatigue with the goal of being able to do 37 reps. Does that mean the goal is to be able to do 3 sets of 37 reps?
How long after a (minor maybe) PCL sprain should I wait to start working it out? No swelling, minor pain really (almost nothing) and range of motion is 90% It happened today but I’m 40 so my skateboarding time on this earth is dwindling and I need it. Any help would be much appreciated!
I rolled my ankle twice a year ago and still am experiencing some pain in some scar tissue. Does skating while this pain is going on cause more scar tissue to build up? Does use of this scar tissue cause more to build up? Its located behind the interior ball of my ankle. formed when i rolled it towards the outside.
Dawg, thank you. This is so spot on. MADD chill vibes too
This shit scaring tf outta me can’t imagine not being able to skate again man
Daily Stretches:
3 Way Dynamic Dorsiflexion Stretch in Kneeling - 30/60 seconds * keep heel down, (band optional)
External Ankle Flicks with Band - 3 x til fatigued *keep knee stationary, flick as hard as you can, flick slow, then both feet, then rapid fire with both feet
Side to Side Flick Steps with Band - 3 x til Fatigue *slight flick before step
Frontside 90 Flick Steps with Band - 3 x til Fatigue *slight flick before step
Pushes on Unstable Surface - 3 x 10-15 * Push motion with non support leg (can use balance disk, stack pillows or folded towel).
Ball Drops on Unstable surface - 3 x 10 * catch as low as possible
Strengthening Exercises:
Single Leg Sit to Stand - 2-3 x 15-30 or til Fatigued * hands behind back, keep knee over toe
Single Leg Heel Raises - 2-3 x til fatigued *can use wall to assist
I just want to say thank you ! I just sprained my ankle about a week and a half ago.. this video actually helped me allot to the point where I’m skating ledges / rails again. I haven’t hit a rail on a set yet but I was giving my ankle a few more weeks before o start hucking sets again
I sprained mine twice, i didn't train it the first time so that led to it happening a 2nd time, both times i had to take 3 weeks off of work. Sucks ass but now i'm gonna train them
Damn fellas this is the best info on TH-cam. It has helped me more than anything.
This might be the most helpful video ever
Wow so happy I just found this! Currently recovering from a sprain, glad I know how some great exercises to do as well as knowing when it should be strong enough to skate again! Thanks!
Fantastic! Thank you very much for sharing this. Yeah, just having an ankle sprain. I wished to know these exercises before the injury. I would just incorporate them as part of my training between the skating sessions. Thank you again. This deserves much more views!
For the single leg sit to stand and the single leg calf raises you say to do 3 sets to fatigue with the goal of being able to do 37 reps. Does that mean the goal is to be able to do 3 sets of 37 reps?
I assume these are for when the pain goes down then?
what shoes are those? i mean the adidas
How long after a (minor maybe) PCL sprain should I wait to start working it out? No swelling, minor pain really (almost nothing) and range of motion is 90% It happened today but I’m 40 so my skateboarding time on this earth is dwindling and I need it. Any help would be much appreciated!
Mazitis - extended - th-cam.com/video/_hCXUOYXfy8/w-d-xo.html
Excellent video/podcast, but the "ice" part of the RICE method is no longer recommended. Look up MEAT and PEACE and LOVE instead.
I rolled my ankle twice a year ago and still am experiencing some pain in some scar tissue. Does skating while this pain is going on cause more scar tissue to build up? Does use of this scar tissue cause more to build up? Its located behind the interior ball of my ankle. formed when i rolled it towards the outside.
I rolled my ankle once and it took almost 2 years before I could flick without any pain. Just rolled it again but not as bad