The 8 Best At Home Ankle Strengthening Exercises
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- เผยแพร่เมื่อ 28 มิ.ย. 2024
- The 8 Best At Home Ankle Strengthening Exercises
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Bob and Brad demonstrate the best ankle strengthening exercises that you can do at home.
Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob.
Video Chapters:
0:00 Intro
1:37 The Exercises
12:14 Outro
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I've never seen an ankle strengthening excercise video before. This is brilliant. And your happy and enthusiastic personalities are contagious. Thanks for cheering me up up today. 😊
Note for myself:
1. Wall-leaning toe raises (one foot to increase difficulty) [Strengthening]
2. Free-standing toe raises (on step -> one foot to increase difficulty) [Strengthening]
3. Toe to heel with stick for balance (one foot to increase difficulty) [Balance]
4. Ziggy Zaggy (one foot to increase difficulty) [Lateral]
5. Balance for 30-60 secs on each foot (on cushion to increase difficulty) [Balance]
Advanced
6. Hopping up and down -> front and back -> side to side for 15 secs each (one foot to increase difficulty) [Strengthening]
7. Using a loop band do side by side and front and back above in all directions [Strength and conditioning]
I’m 63 years old and in adult ballet. These are awesome exercises to improve not only ankle strength but also leg strength too! Thank you!
You two gents are genuinely the best physical therapists on the internet! Thanks so much for the daily input you provide. There is nothing better than being in good physical shape!
Take care Bob & Brad, best regards, Rob.
I want to start running again after a few years off and this gives me a great starting point. Thanks!
Happy to help!
That last part😂😂😂😂😂worth watching again and again
Epic Brad 😀😀
I teach water fitness and Silver Sneaker's Splash and we work on all of this ankle fun in the water. Helps the Platinum community here in Colorado stay fit all the way up into their 90's... Love you guys!!
Remember guy anything that is hard to do on land will be easier and more fun in the pool! =-)
...lol I meant guys!!! Haha
I’m lay here in bed unable to sleep with a bum ankle and this pops up, cheers guys!
Sorry,, get well stretching
Hope it helps!
الله يشفيك
I am a teacher and sprained my ankle a year ago while coming down the stairs. Xray showed no fracture but MRI showed inflammatory synovitis with mild ankle joint effusion. I had no option to quit the job at that time, so I took no rest and kept working all days. I used to get cramps and pain while standing, walking, climbing stairs and swelling by the end of the day. The injury became more serious and I had to quit the job. It's been almost 2 months now I have been resting at home. But still I can't walk properly and my ankle shows stiffness, redness, swelling and burning pain. I can climb the stairs but can't go down the stairs easily. It really hurts. I feel hopeless and helpless thinking that my ankle has been permanently damaged. Not understanding what to do.... totally fed up now.☹️😫
Just what I needed. Thanks!
I feel your pain. I injured myself running and broke a bone in my left foot. Fortumately I am young and healthy and healed within a few weeks. I ended up relying on my high schoolers to do lots in the room 😅
I have this in my left ankle. I used to walk 5 miles a day. I cut back to 3 & wear an ankle brace. Also had a cortisone injection, which helped alot. I elevated foot & used ice. It is better, but I still feel it. Good luck & I pray yours heals enough to be comfortable. Don't overdue, I know its hard.
Good, effective and fun exercises that really help! Thanks my fellow PTs!
Of course, glad you enjoyed it!
Weak ankles have really affected my balance lately! I'm so excited to start these exercises!!! Always love your videos Brad and Bob. Sorry about your recent oral surgery and loss of feeling Brad...hope it gets better. Love the set and casual wear 💗
Watching this while I am recovering from a fractured ankle that needed surgery. Thanks guys. This is good to know for after recovery and probably PT.
Very good, Keep going! "Take the risk or lose the chance."
Thank you!
Brad you are always so entertaining when sharing these GREAT VIDEOS!!!!
I Danced ballet from the age of three. Graduated to toe shoes. I balanced on shoes. I water skied an snow skied and played tennis. I never had a balance problem. Now and for the past years balance has become worse and worse. I’ve been. Doing Athletic performance training, Pilates, and some yoga. My hip deteriorated and I finally had to have a replacement but even before that when I tried to take ballroom dance lessons my teachers couldn’t believe how my balance was so bad. Four years after hip replacement I want to go back to dancing I want to be able to exercise better but my balance is horrible. I’m trying the exercises that you’ve shown us here and hoping and praying it works. My got wobbles hard and it has even worsened in past six months 😢
Perfect timing. I’m Having ankle trouble and will try these exercises. Thank you.
I have a standing desk at work, and several times a day I do some of the stand-on-one-foot exercises, even swinging my other leg around (gently). Ankle strength is really important as we get older! Thanks Bob & Brad! :-)
Hi Bob and Brad! You guys are amazing. Thank you for these helpful videos. Is there a printout of these exercises?
Good as usual guys, so overlooked, our need to keep them strong 💪, way too easy to twist if you're walking on uneven ground! Bon weekend from French Canada 🇨🇦 everyone, 3rd jabs a charm!
Great job Brad. That’s amazing. Love all your shows thank you so much for your knowledge and sharing that knowledge with us
Thanks Bob and Brad for the ankle stretches. I like and try to do the beginning ones.
Super helpful! Thank you!!
Thank you. I had a trimalleolar fracture six months ago and these are really excellent to add to my menu of exercises.
Ah... the heartbreak of Weak Ankles. It's a lonely road filled with broken dreams; scattered along the way like crumbs tossed into the cruel north wind.
Great video. Thanks
You two are the best!
You guys are the best!
❤️ thank you!
very nice exercises!
Still working on my ankle, 15 months after a bad break. This will really help! Thanks guys!
This is great! Thank you so much.
Superb video! Very helpful in rehabbing my ankle injury. You guys are the best! Thank you!
Thanks for all the great tips!!❤️
No problem!
I just love this and also enjoyed it thoroughly 👍
I love you guys and wish you the best. You don't have to grace us with your useful videos but you do it anyways 💕
Dear Bob and Brad,
Can you help us out with some alternatives to the ziggyziggzags?
I have a long term ankle problems, joint hypermobility that affects my feet and ankles, slightly poor propioception, flat feet, fairly heavy, and I recently sprained my ankle again for the first time in a while. I'm doing exercises that help with back and forwards movement, but no other angles, I can see the benefit of these zig zags but I think the chance I'll hurt myself doing such a complicated movement is too high so I don't want to do it.
Pretty sure in the past my physio had my using a resistance band to take my feet sideways and try to isolate certain small movements, can you show us some of those options?
p.s. I love your channel thanks for all the videos!
Best intro ever , ❤ from india.
Thanks!!
Thanks alot
I just sprained my left ankle. Will do these when it heals. Thanks yall!
Me too.rolled my right ankle and landed on my left knee... ouch. Still ankle hurts after one month.. bruise is gone..
Brilliant
The intro🙌🏽
Good stretch when I tried them thx for the tips
Glad we could help!
Good stuff. I do some of this already as I do the ATG knees-over-toes guy program.
Love these
Thanks for watching!
Tanner - Bob and Brad team
You two have helped me so much I shattered my heal and snapped my talus and tore every ligament and tendon in my ankle in highschool then two more times in the marines with very little help from the navy med and the va doesnt help on top of that my spine and knees and right arm is fucked but you two have helped me on my journey of self recovery and I thank you for that
We're happy we could help!
Sir, thankyou for serving. Thanks for the years of peace we lived during.
I need to setup an appointment before trying. I've already got a large bump on my right achilles tendon and frequently get calf and foot camps when lying down. A long time ago, I was using a treadmill fairly regular and was getting chickpea size bumps on the tendons in my arch.
Loved the last one, it is more of a fun.
:)
Awesome
Thanks!
I do some of those already good.
I have a deformed ankle and a year ago I thought I sprained my ankle but I was in a lot of pain and my doctor Couldn’t give me an answer to why I’m in so much pain. My ankle never bothered me that much until i was in pain. It started in November and I didn’t see a doctor till last January 2021. Then I was in pain for a whole year. So hopefully I can do some of the exercises to help strengthen my ankle back.
Would love to see some specific cartilage ocd lesion post operation conditioning for the ankle. I'm about 3-4 months post op right now.
Thanks guys. I have poor balance .
I will give this a try
Is EMS an option for those with peripheral neuropathy in preparation for your exercise series? Is there a video or book on EMS in physical therapy?
I'm an avid at home PT participant and got a handle on my miriad of foot problems, however you upped my game here. Love my Elgin foot exerciser if you have never heard of it. I'm at 80% but there is no hope for straightening hammer toes w/o surgery. Would you consider working on a cure for hammer toes while looking to fix broken hearts? Thanks. XxOo.
Brad you had quite the workout today.!!!
.What about getting Bob up and exercising as well??
We do take turns :)
🤣
I will be trying these. I have zero ankle strength due to neuropathy in my feet/lower leg. (the numbness type) It is so bad I can even stand up on the pedal while biking which makes getting on and off the seat problematic. Yeah, my balance sucks. It has gotten worse since my left pyriformis muscle seized up and grabbed the cyatic nerve.
My right ankle rolls to the right, I think the term is supination. After having ORIF surgery. Any specific exercises for this, or all these exercise applicable.? As always love your videos docs!! :)
Thanks Bob and Brad . Grateful for your help . Could you do an updated Lymphedema video soon?
I was diagnosed 14 years late . Your other videos are great, just hoping maybe something new will help.
Have a great year ahead 👋🥰
I can add it to our to-do list and see what we can do!
Check out Anthony Williams who is Medical Medium who has been hearing from the Spirit of Compassion since he was four years old, I believe he’s now in his 40s.
@@BobandBrad so appreciate you both . 👍
Great guys! After rolling my ankle nearly 2 years ago I still get spikes of pain on anterior side, which I can manage, but always aware that it's there, am still able to do some running, but always watching out for uneven ground and potholes. Keeping the ankles mobile with your exercises certainly helps, keeps me doing Parkrun. thank you..
Good looking eye glasses!
Not jumping my ankles nor my knees can take that. The sliding thing is how I popped out my knee course I was dancing too
Can you due these exercises if recovering for ankle hardware removal surgery to strengthen your ankle it been 7 weeks?
YOUR GREAT YOUR EXCERISES FOR FOOT DROP HAVE HELPED ME
Great!
Link to thoze exercises?
What exercises can be done to strengthen muscles for climbing stairs and for bending over to pick up something on floor? Many people bedridden w CoVid for long time get weak. Perhaps just going up and down stairs over time?
We have some leg strengthening videos already made, but I have added this specific idea to our to do list because we feel it is going to be very needed in the near future. Thank you for the suggestion!
I worked hard on my ankle strength prior to last years backpacking/ hiking. Last day of year I sprained a previously sprained ankle but the inside not outside like last time. I didn't roll over, I slipped and went down on my leg in mud and pinned my foot under me and a 30 lb pack.
Its been 2 1/2 months ( xray, ultrasound etc) and I still have some pain on occasion. Time to slowly rehabilitate it. I've heard it will never heal 100%. I want to continue hiking. Should I purchase a pair of hiking boots that support my ankle during hiking, wear a laced ankle support or just work harder and try and get my ankles hopefully back to where it originally was.
Do you have any exercises for people with neuropathy?
Haven’t read the comments yet, but they just had a dr on for osteoporosis. One of the exercises was to go up on one’s toes (like the second exercise) and drop down hard. Shocks the skeletal system or something.
Hey guys thanks got this I was in a scooter accident 8 months ago.. there's days my ankle doesnt do well to barley walk.. how any reps again. Besides this I fractured my tibia and fibula on my left knee.
It hasent been the same since. I cant even get back in the gym and workout cause I have a hard time walking fast... is their any excercises for left knee to get back to strength again and build my cartilage up. Thanks
Hopefully this will help: th-cam.com/video/6MmG51rb5tM/w-d-xo.html
Do you stay on your toes when your jumping?
My ankle is fuuuuuuck3333d. I'll try it and let u know. ✨
Good luck!
Can these exercises be done even if you suffer with extensor tendonitis?
I have Hypermobility in both ankles. Everything I've tried including PT has just further loosened my lax ligaments and tendons. Also caused more pain. Question: In your opinion, should I NOT try this at home? Is it me???
We do not have a video on this yet, however I will add it to our to do list. In the meantime, you can try the exercises, but if anything cause more pain or new pain, we would have to insist you discontinue the exercises immediately
I struggle with post tibial tendonitis and try to strengthen, anything up on my Toes causes flares. I feel I'll never be able to do calf raises again? My Chiro says it's coming from my tight calf muscles.
You can try this video for more help : th-cam.com/video/jWGNwgQgBFk/w-d-xo.html
I'm a cricketer and I'm a pacer or fast bowler. I feel too much pain when my front foot lands in end of bowling. Can this exercises help me to get strength ?
Yes, it can certainly help!
What shoes do you recommend?
For what? Just walking shoes or something else specific?
My ankles have improved by using zero drop shoes. (Barefoot shoes.)
@@carl13579 Do you mean shoes like Vibram brand?
@@BobandBrad I have had foot and ankle problems my entire life. Right now at the age of 58, I just wish for the chronic pain to subside and remain subsided. Truthfully, I believe I must return to the practice I had, after my brain injuries occurred. When I could walk again, I went to the local YMCA near my home. I did a few sessions of both Tai Chi and yoga each week. Combined with quite a bit of your exercise suggestions, I made a wonderful recovery and abated the foot pain to negligible amounts. I would like to find footwear that can help me as well.
Have you ever watched Bob and Doug MacKenzie? These guys remind me of them a little bit 🤣
👏👏👏
Thanks!
Wherever have y'all been🙀😪🤓🤓.
It's been a long while
:)
Brad was doing the salsa dance at the end - with some hot salsa in his pants! 🌶🌶
Are these good exercises to do to start wearing high heels again without wobbling?
you should definitely work on strengthening your ankles to be able to wear high heels, yes
What happened to the sound?
What do you mean?
Just go to party's and shuffle 😂
The creator Therapists 👏
Twisty-leg one looks like it could tear an acl 😳
Pregnant woman get painful feet and ankles unfortunately there is not many people talking about it
I'm tired watching you. Lol!
LOL, once you get moving, you'll get that umpf back!