Exercises for Ankle Mobility and Foot Strength (Part 1)
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- เผยแพร่เมื่อ 11 ก.ย. 2024
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For a full description of these exercises, including programming, as well as 2 more videos, click here - s.gmb.io/feet
* Click here for part 2 of this series: • Foot & Ankle Exercises...
* Click here for part 3 of this series: • Foot & Ankle Exercises...
The feet, ankle, and calves are neglected parts of the body, but without making an effort to keep the lower legs and feet healthy, we risk injury if things go even slightly off course. The strength and mobility exercises we show in this video will make your feet and ankles resilient for a lifetime.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.
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This is my first ever comment on any youtube video. I was looking for ankle mobility exercises and here I find all in a single package. Very grateful.
Awesome! Glad to help :)
Thanks i had some issues with heel and arch and over all pain in foot now it’s so much better thanks guys !
I injured my right foot with a plantar fasciitis two years ago and I understood the importance of strength in feet. Flexibility in the ankles can be a useful trick to preserve the feet if you are a runner but the flexibility alone is not enough. Strengthening the feet and the calfs ( and obviously the legs ) is the first step to run smooth and secure. The mobility work of the hips is also important but it is even more important to develop and maintain strength in the new acquired ranges of motion. The same applies to the feet. I reccomend to you to follow these three videos, even if you are not a runner!
Please tell me how to slim my foot .
Bc I gain to much weight after pregnancy n also my foot becomes heavy......
Wow! I've been doing some aggressive weighted stretching, pnf everything to get more dorsiflexion. After doing this routine and going in a squat I noticed a large difference!
Thank you so much, I have needed this for years due to an injury and no PT ever looked at my gait! You did a terrific job making this video and it's so well done, it's very helpful, clear, and easy to follow. You deserve many kudos!
Glad you found it helpful!
Great video, I wish I had trained my ankles and feet 5 years back. As a consequence of playing soccer with inflexible ankles, i developed knee and back problems. Am now starting my rehab from my feet up.
+Eric Angwenyi best of luck and glad you found this video!
Same with me but with footbal and running
I need this every other day.
As a skateboarder this really helps. Keeps my ankles and feet strong down big drops, sudden slips n slides and Rail chops. def gotta share this video
Glad to hear it is helpful for you!
ya had to plug that skateboard
Just what my foot needs. Thanks
really helpful. doing these today: 1) Rolling Up Onto the Toes 3:50
2) Squats with Ankle Rotation 4:15
How long did it take to fix the flexibility
Really helps to have better awareness and control of all limbs !☺️
*THANK YOU*, for posting this - I just sprained my ankle can put these exercises to use right away!
(Not to mention the other vids, about the calf exercises!)
This is exactly what I was looking for.
This is exactly what I have been searching for . Thanks for sharing.
These exercise will help me with my weak ankles. Every morning I do basic calf raises, internal rotation calf raises and flexing of each feet. I will definitely had these exercises to my morning routine. I'm so impressed, I just subscribed.
Thank you so much for this video. I've been dealing with plantar fasciitis and bone spurs for the last two months. These exercises helped take out a good bit of the pain and stiffness tonight.
Really glad to hear that!
Calf raises from a step seem like they would be a GREAT warm-up exercise, to strengthen and stretch out the calves. My dorsiflexion is crap, severely limiting my pistol squat training, so this is great. Thank you so much.
Paul Bruce Yeah, limited ankle ROM is getting more common all the time. Doing some of this in your daily warmup will definitely help out over time.
Try wearing flat/no cushion shoes, or no shoes - while walking on uneven surfaces (earth, stones, sand, etc.) Ease into this.
This is great.. a few seconds in and I could hear and feel all the foot bones creaking 😭
I sprained my left ankle years ago, plus chipped the bone. It’s definitely weaker than my right and the reason I started looking for exercises. I don’t want to hurt myself again when I can prevent it! Thanks for this.
You betcha! Cheers!
Thank god I found your channel I really need this . Thank you 🙏🏽
This video in particular has improved my awareness of foot and ankle function.
I am a 52 year old medical doctor from Singapore and have been introducing your channel to patients with plenty of positive feedback.
Certainly would like a chance to try out your programs.
So happy you find benefit from the video! And thank you so much for showing your patients what we are doing!
Simply WOW exercise. The benefits far outweigh the time and effort for this
exercise Thank you
Right on! Glad it's helpful for you :)
Excellent. Thank you so much
thank you rachel. and thank you narrator
I did these and it made my weak ankle pop and now it doesn’t hurt anymore thanks
Been looking for some training for the feet to integrate into my vertical training. This looks like what I'm looking for!
Great. Try these out for a few days and see if they're helping.
Thanks, Rachel.
Thank you so much. I found this video and it does help me lot with the ankles. I felt the heat around my ankles after doing these exercises. I’d better do these before start working, it’s gonna be good for my ankles.
Thank teacher or doctor, i thought it important to dc ankles and feet exercise! Good job.!🔇♋💿⛲🆎♠💾🔉📠🆎🎁🚀🎁
Very helpful video.. thank you
Wow, you guys share so much awesomeness in the videos. True value. Thank yo!
Thanks for bringing up cramping! I’ve been doing Pilates, and having a lot of problems with that!
Yup, foot cramps are the worst! Glad this helps :)
Man! This is truly a great video!!
Thank you!
Thank you for the video
You guys are awesome and a true inspiration. I'm going to think of doing these during my work break (I work on my feet and I think this will fit nicely in my break). It really is surprisingly difficult!
老外的作品就是好，从来没见过亚洲人这样拍过。
Thanks :)
Foot work is the key to impress your ankles too
These exercises have really helped my arthritic right ankle. More flexibility, less pain!!!
Glad to help! Thanks for coming back to tell us that it's been useful for you :)
thus will help me cause my feet and ankle. thank you
This looks great, thanks guys. I'm having some foot issues, will update with progress later.
Try it out for sure
Excellent! Video added to favourites.
Kitchen Therapy Me too.
Thanks
used for sprained ankle, the ankle roll worked very well this was awesome
So glad it was able to help you bounce back!
Fantastic video. Thank you so much for sharing and for all your time and trouble,, very much appreciated.
Thank you - I really hope it helps you
Excellent and helpful
Doing a follow along was a great workout for my unstable ankle. Planning to do again tomorrow (not like I have a lot of stuff to do). Thank you.
Great - stay consistent as you can (a few times a week), and you'll definitely see improvements :)
Hopefully this will help prevent another 5 ankle sprains next season!
Those next couple days after starting those 1-legged calf raises on a step are the best (sarcasm!!). But, yes, thank you for this video, there are some great things here!
oh, I am so happy to find this video ! thank you!
When I do these exercises my squat mobility increases easily and it is incredible ... before the day after the exercises my flexibility did not grow, now instead when I do the ankle exercises the next day I have more flexibility. .and less pain .. I wonder why this exercise helps the knees so much .... thanks
A lot of knee issues are caused by poor ankle mobility, so it makes sense that this might help. Glad it's working out so well for you :)
@@gmbfit with this exercizes my squat is very good!!!but in calf raises my left leg has difficult to lift upward :-( i try every day but i don 't know which is the problem.
bless you man
Superhelpful - thank you!
Awesome video I am doing these! This is one of the best and most useful videos I've seen in a long time. I've been using the rings also and i'm up to week 3!
beautiful video..helped me immediately..kudos to u guys
Wow. Thank you😊
Brilliant, thanks for this.
Hope you find it helpful :)
Awesome.
That really help me
😎🙈
Lol
awesome exercises! thanks!
those kind of exercises help also for the flat feet issues ?? or the just for the flexibility -Strength...bwt thanks for sharing that stuff with us :)
+hhhhbk3941 couldn't hurt ;)
Love it.
Tá certo então
Love these pt exercises. How many times a day should i do this?
You can do it as often as it feels good and doesn't cause too much fatigue. Up to you!
It really helps a lot like AALOTTTTTT!!
FOR REAL?
I have constant cramp and tension in my calves.Now when I am trying these out the cramps move in to my toes and feet.I can't win.Will try these for a month to see if I get any better.
Maybe just go a bit easier on the stretches. If you're being gentle and getting enough sleep in general, cramps can sometimes be related to nutritional deficits.
Please guide us for foot drop issue?
Hi, I love this video and these exercises too. I was born with Cerebral Palsy in my right leg, I have been doing the ankle exercises to the best of my ability with each of my feet but with my right foot the exercises are a challenge because of the limited mobility there. Any suggestions?? I just need to strengthen my right leg and foot just as much as my left one.
Hi Lisa, I think it is fantastic you have been working on these drills. I think you should keep doing what you are doing and take your time. Flexibility/mobility take practice and patience and if you continue to put in the work there can be an improvement. :)
Hey I hope you answer, I always am searching about how to improve dorsiflexion, but most people seem to be able to bend their leg without their heel not going off the ground and my problem is that I can just stand with it on the ground any tips to improve it reasonably fast?
Unfortunately things take time and my best suggestion would be to keep working on it daily. Consistency is what's going to make it happen.
All of these exercises should be done in the showed order? also how many times per week should this ankle workout be done? and these will make the ankle both strong and flexible?
I would follow the order and see how things feel. You can do this routine daily or on days when you are training. With practice and patience you can develop strong and flexibile feet with these drills.
I have weaker joints than average and have suffered many sprains to my ankles, as well as other joints, from vault and floor, so this is very good for me! Do you guys have anything for shoulders/rotater cuffs?
We sure do! gmb.io/shoulder-pain/
現在看這些有些麻木了，沒什麼感覺。要是20年前看，肯定興奮又激動。看的硬邦邦的。
Awesome
It seems weird that the already astonishing beauty of Rachel is further amplified by seeing her perform foot motor control and ankle conditioning drills...
But it is.
you need to youtube urgently: MGTOW.
I’m hyper mobile and have flat feet. I’ve always suffered with pain in my feet/ankles when running. I’ve been doing these for the past couple of weeks 2/3 times a week. I was wondering how long would you expect to have to do these for before you feel a difference?
That's always individual. So you've done this 4-6 times. That's not much compared to all the other things you do with your feet. I'd suggest aiming for at least every other day if you want to feel a difference quickly.
This whole foot thing is boring and painful as hell but I need to do it I guess
Will these help with my jump? Better landings and so? I do parkour :)
+Johan Jönsson Yes. Healthy strong feet tend to be good for that :)
Hey out of curiosity is it normal that my ankles crack about 5 times per rotation on the first exercise for example (happens with most of them) I think it's just my tendons jumping over the ankle making these sounds I don't have pain either is is just really disturbing
If you have no pain then it isn't the worst thing in the world to have popping and cracking. If you have had previous injuries it isn't uncommon to have join noise too. Here is a helpful article to read over: gmb.io/joint-noises/?pageid=3321
I like some of these but think some would be counterproductive for an injury that I’m still not fully recovered from. It’s an Achilles’ tendon injury (I do physio for it) and was told that stretching it will prevent healing. Which of these exercises should I avoid?
Have you done physical therapy?
My ankles hurt 😂
Hi,at first thanks for the useful video. My question is,is these exercises is recommended for an overweight person also. I'm 80kg. When i try to run i feel pain in my ankle. Can i do these exercises.
Of course, you can do these exercises. But I would recommend taking your time, starting slow, and really listening to your body. Give this article a read before you get started :) gmb.io/feet/
💛🙏🦶💛🙏🦶
Do you have clients with Cmt Disease, any recommendations?
Probably. Recs would depend on the individual case. You’ll need to 1) be careful and aware of your individual areas of concern, and 2) work to improve motor control.
I am gonna try this . I play football.i have this pain in my right foot for 2months. Hope this works . Do u advice doing this daily ? Thx
Be gentle and see how it works for you. If you have pain for that long, you should see a doc.
GMB Fitness my house doctor advice me to do some ankel raises and lunges. But i have been doing that for 1month(not daily). He said even if i go to some specialist they would not find any problem . I live in europe . I did your exercises yesterday . I think i pushed it a little too much . Gonna be gentle. Gonna update after 1 week.
I had holes in my shoes which i use to practise football. I think that caused this problem ..
Thank u for replying .
Would the progression be non weight bearing for a few weeks first or can you do both types at the beginning?
It would be whatever feels best in your body. Everyone is going to be different. I will say if you have never done any of these movements before non weight might the best route.
How many times a week should a person do these?
As often as it feels good. Lots more specifics here: s.gmb.io/feet
Is this good for flat feet and supination?
yes
Any advice on how to build up strength in and around ankle after a bad sprain? I sprained my ankle badly playin soccer around 6 months ago I couldn't walk for about 2 weeks then gradually was able to walked again I didn't go to doctor or anythin bein the stubborn fool I am 😂 it took about 3 months to heal full on its own but it is still no where near as strong and mobile and my other ankle and the bones around the ankle are very weak and hurt even when I kick a ball hard and I've played soccer twice since and got injured within 10 mins each time first time was a mild sprain from bad footing and I injured it again today after kickin the ball , I won't be playin soccer anytime soon but I need to get the strength back in it and full range of motion so I can get back jogging and training mma and I can't afford a physio as they are expensive where I live and the free ones take years to get so any advice would be very helpful thank you :)
+Evan Harte Following the exercises in this video and this article gmb.io/feet/ can be of some use. However, be careful and work up slowly. It will take time to get it back to where it used to be.
I experience a sharp pain in my right ankle while running & squatting where my Tibia and Talus bones meet, could this help alleviate that pain overtime?
I don't know. What's causing the pain? Have you seen a doctor?
I had this same problem, you may have a bone spur. I had surgery on it and had it shaved down, but I feel there could be exercise solutions like these that would help. Before the surgery my ankle was weak and I couldn’t push off with 100% force to run and now for a while I didn’t face any pain, but after running track for a while the pain has resurfaced and I feel it’s mostly due to my weakness, but I’m still not sure.
I hurt my left ankle really badly years ago (tore tendons and ligaments) and ever since it'll just twist on me and give out. Should this help that? I'm tired of hurting my ankle.
I am sorry to hear about your ankle, I know how frustrating that can be. I think working on these exercises can be helpful for strengthening your ankle. Give it a try and see how it goes!
Is it normal for the bones of my ankle and feet to be popping the whole time I’m doing this? Serious question....
Serious answer: yup.
I hear cracking sounds when i rotate my ankle. Is that normal? Sometimes i even hear them when just walking. Does that mean my ankles are tight?
Thanks
We've got an article on this very topic :) gmb.io/joint-noises/
Thanks
I have hemiplegia in my left foot will this help?
Moving the body is not a bad idea; however, I suggest first checking with your doctor (if you are working with one)
When I go from the bottom right to the top left "diagonal" exercise.. I get a impingement. Any ideas? Thanks
It is hard to diagnose what could be causing that impingement via the internet. If it is causing pain it isn't a bad idea to get it looked at by a doctor. Take these exercises slow, work in a range of motion that feels good, and don't push through pain.
Why is it important to flex the toes?
When you flex one muscle, you release the opposing ones, which helps the stretch.
Yeah.. uhm.. my ankle literally only goes up/down, and slightly to the side, that's about it. I can't do that circular motion at all.
Yeah, um... that's exactly why you need to practice ;)
@@gmbfit I am in the same situation. Standing on one foot all day after injury (maybe even before I didn't notice) My ankles are very unstable and now wearing a brace and it's wonderful! Makes me feel safer that is for sure. I am spin biking on light pushing only that foot/calf getting circulation going then doing abc's and will try this. ANYTHING I had no idea how weak my ankle/calf had gotten! Gotta push myself hard now.