6 Best Ankle Strengthening Exercises
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- เผยแพร่เมื่อ 16 พ.ค. 2024
- The best ankle strengthening exercises help to improve the ankle’s ability to tolerate the 3 main demands placed on them during athletic activity. These include; single leg balance, the ability to stiffen during force production (supinate) and the ability to absorb impact forces. In this video we provide 6 excellent ankle strengthening exercises, which help capture these elements.
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Everything mentioned in this video:
#anklestrengthening #ankleexercises #anklesprain
Chapters:
0:00 Start
0:27 The role of the foot and ankle complex
1:10 Single leg balance exercises
4:31 Impact absorption of the foot and ankle
7:03 Ankle supination exercises
9:03 The 6 best ankle strengthening exercises
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Content Disclosure: The information provided in this video is intended for educational purposes only.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.
just bought myself a pair of door hinges. and will install them on my ankles as instructed
🤣🤣🤣
🤣🤣
That will end to an orthopedic hospital if applied to seniors.
Real shit tho 😂
Good shit bro
3:20 exercise #1: single leg balance
3:29 #2: single leg balance with heel raise
3:44 #3: balance board beam training
6:27 #4: heel raise walks
6:48 #5: heel raise walks on the stairs
8:25 #6: supinated lunges
Hero
Super Hero
Thanks
Thank you!
No problem.
Exercises begin at about 3:20
Thank you
@@sairamughal8336 You're welcome.
@@96tolife 🤙
May god bless you
Thank you, he wasted time with that introduction. Wewww!
I’m 17, and have rolled my ankle 6 times and torn multiple ligaments… this video really helped haven’t sat out a game since watching this video thanks a tone! My landings are much more stable thank you!
Bro i have the same issue with my right ankle
Even tried playing with crepe bandages wrapped underneath the socks
Hope this helps me
Same thing happened to me . I torn all the ligaments in my ankle but once it had fully healed I continued to sprain it in netball . These have helped great !!
Watch knees over toes guy on youtube he has some great stuff for ankles training....
I have broken, i forgot the name, but basically the small ligament which is 1 or the most important for like horizontal stability so i suffer from this. I got my ankle operated but sadly my ligament broke again
I use a rebounder. 2 mins . Of. Bounce ( light bounce). Whole body & balance . Thank you for your comment. I have a full body workout I do daily . (On my bed) cause of having issues with back n knees. But Jesus has healed me. Mark 10:52. You are healed.
Really appreciated this help. I'm 68 and suddenly feel my feet aren't working, especially in the morning. Had flat feet as a child. I will do these exercises every day to strengthen my feet. I don't want to become old before my time. thank you again.
Definitely not 😊 Glad you are enjoying our content. Keep us posted on how you progress!
@@barefootstrength How often can/should we practice? Can we do it everyday? Thanks for the video!!
I was also told I had flat feel as a child. But growing up and learning more I found out that my feet are actually totally fine - they just needed to be trained to be stronger.
😭 I’m 18 and having problems with my ankles already
@@austindh23 same 😂my ankle got injured while doing leg spin
I really appreciate this articulate summary of key issues and exercises.
These exercises are especially useful for football athletes - stronger ankles mean the player would not go down easily when tackled
And basketball players as well. Basketball players use their ankles an awful lot while playing.
Are you stupid !!?? They go down anyways... There's less chances to actually break, but they are not Hulk, ok ??!!?
@@brunosantiago4849 calma
@@brunosantiago4849 be kind !
@@brunosantiago4849 by go down he meant get injured kid
This was brilliant, perfectly explained, thank you so much for making this!
I'm a Kinesiology major and this is the clearest explanation of the ankle/foot complex I've encountered by far. Nicely done, thank you.
If you dont mind a question, how is 6:10 correct. I supinate heavily (apparently) and i got x-legs like this graphic, and according to the segment at around 7:50 supination is the goal. I cannot make sense of this, because i should have straight legs and no flat feet
This was super helpful, as a basketball I player I deal with some ankle injuries due to the large amount of running and jumping. Thanks.💪
This is the best video I've watched on ankles and I've watched a lotttt
I’ve found that catwalk (walking along a straight line with foot on line) with toes first helps a lot. I had quite the deformed ankles, now they are a lot better.
Beautifully explained with science and logic.. WELL DONE!!!
Thank you for your video. Just came in time I needed my scoliosis explained.
Very informative , great exercises.
❤️🙏
I had a friend who told me that one of the problems we have with our ankles is that we walk on too many flat surfaces. As a result we overuse some muscles and underuse others. So it is a good idea to go hill walking, and if you are running on a flat surface it is a good idea to spend some time running backwards and some time stepping side to side in order to activate underused muscles. However best of all is to run up and down sand dunes which will stimulate your muscles in all directions. This needs to be done with care for the first time - build up the strength and flexibility before going flat out.
Clear and concise explanations and instructions! Thank you 👏🏾
Wow, great video! Easy to understand, simple to follow, nice segway of examples, not bored once, all the while providing science based evidence from studies to support your claims. Well done!
Calves also plays a big role in balancing and absorbing shock while running. For me staying on my toes while running helped a lot.
Wow! Exactly what I needed!
Parabéns 👏🏼👏🏼👏🏼 Excelente Vídeo! 🇧🇷
Awesome content, I'll make sure to include some of those exercices in my stability routine, thank you.
Thank you for the knowledge of the ankle it's truly helpful.
The screenshot you provide at the end is such an amazing addition. Great content
Solid content. From 20 seconds to 65 seconds into the video, that was a great comparison and set the tone for the rest. Thank you for this.
Thanks.
Exceptional video. Thank you for creating and making available for free!
Great, thank You! What do You think about the use of a slackline in ankle strength improvement?
I'm just 13 yrs, I run fast but my ankle broke yesterday and I can't run now. This is helpful video. Thank you❤❤
Am so glad I happened upon you. At 69 I realize my ankle strength and agility now needs improvement after not cycling for awhile. Your heel lifts will likely do the trick. The idea of a balance board would be great too as I want to stave off the effects of old age for as long as possible. I always wished I could be athletic and in ways finally have achieved more than all those youthful athletes I envied so much in my younger years with nothing but tenacity.
Would absolutely love another video like this but on knee stability!
Surprisingly enough most people's knee instability is from foot and ankle weakness, strengthening your base relives pressure and improper weight distribution all the way up the kinetic chain
Hips and ankles are the movers, not the knees
Pretty good content. Clear and precise explanations.
THIS IS THE BEST ANKLE VIDEO.....GREAT BODY TOO
I watched this After conor vs dustin 3 fight 😅
Conor didn’t break his ankle, broke his leg technically
Isreal vs conner is a dream match
Looooooool
@@blueshinobi8665 only if you want to see Connor get mauled AGAIN..
Me to. If Conor leg was not injury definitely that match he is win but he was said also this is not end
Thanks for this information ♥️
Thank you so much from bottom of my heart.
It will surely help.... thanks a lot ❤️🙏🏻
This really helped me be enlightened about my foot. I have been experiencing problems with my feet which ALWAYS affect my movement. Thank you so much for this! I wonder if you have some tips for people with bunion. Typically, people like us who have bunion really have an uneven foot :(
This is very underated information .. many of us aren't aware we are using bad posture and wonder why we have pain .. also learning to keep your feet ankles and joints strong and flexible is key to maintaining our youth as we age
Thank you so much.
Wow 😮. This was the Best and most informative teaching video I’ve come across on ankle strengthening. I gotta share your channel with my colleagues. Cheers.
Love the illustrations and information! Got me educated! Great stuff! Keep up the good work!! ♻️✡️♻️✡️♻️
This is an INCREDIBLE resource to be given for free. Thank you for sharing this and allowing it to be accesible to all, no matter what walk of life you're from. A gamechanger for me for sure as I have studied and worked professionally as a dancer/musicaltheatre performer for about 15 years and have had massive issues with high muscletonus in my whole body and excruciating anclepain. I'm very excited about my progress!
Thank you again - Denny
Exercise 1: 3:19
Exercise 2: 3:27
Exercise 3: 3:43
Exercise 4: 6:25
Exercise 5: 6:47
Exercise 6: 8:23
Thanx
Helpful. Thx
Ily
VERY helpful, thanks
Thanks man
Thanks
Thanks! I have a slight scoliosis of my spine and both feet had rolled-in since childhood; I wore correction shoes back then (my dad had it all of his life too.) Your (red) skeleton diagram helped me understand how it all works (or doesn't work) together. After years of yoga now I find only my left rolls in (pretty bad) and the arch is pretty flat. I will start your exercises today. I even have a pipe and a board I can use.
Great video, thank you so much!
Can’t believe the amount of free value you just provided in this video. ❤so much love!
Brilliant info,
Thank you !!!
✌✔
thank you for so valuable information 😎👍
Great information Chris, congrats on the top-notch production value you injected here. I will incorporate this regiment with my #kneesovertoesguy Ben Patrick routine...TH-cam algorithms doing its job. Nice to see another ex-pat South African doing good for the world.
Thank you for this fantastic video! Subscribed!
I would say the best explanation for ankle strengthening video.
love the channel. thank you so much
Man I flicking love your videos. Thanks a lot.
Many thanks for your important work!
You are most welcome 😁 Thanks for gives us your feedback 🙏
really interesting ! Nice work in making it simple to understand :)
Indeed a very interesting video that opened up a lot of new things to my acknowledgement
i feel like this video is Very easy to understand and packed with good info, nice job
Been screenshotting during the video, but you got it covered in the end! Subscribed
Thank you for your informations .
Really useful video. Thanks.
Bob 🇬🇧
Absolutely brilliant. Just discovered this channel. Xxx
I have been looking all over for this video!
Thank you for this very informative video.. Everything you talked about I have . ..but the trouble I have now is arthritis in my knee and the doctor says in my foot. With the knee trouble right now I can do the tip toes holding onto a chair. Thank you! I will keep on working ☺️
You should eat as clean as possible and stay away from food that has preservatives.
BRILLIANT INFORMATION
A pretty good and informative video, thanks! :D
Useful information thank you👍
Thank you!
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barefootstrength.com/strong-feet/class/trailer/
is there any way to correct the bow legs
You break the weak ankle, You help everyone.
Thank you so much for this video!
@@rarijr4569 the few
This link is not working!
Thank you ❤
Very well explained and the screenshot support in the end. Tysm really helped me out
The visual given at 6:16 is so informative, helpful, and literally shows the issue I have. Thank u
Yeah, that is a really impactful visual.
Good stuff, this helps a lot
Thank you bro I have this problem 🙏👋🎁💐
Excellent!!!
And too, for those with TMJ, in many cases - especially severe cases, end up with a forward head posture. This affects the neck, spine, hips, legs/knees and ankles, resulting in one or both ankles pronating. Work on that posture and stand erect whether you have TMJ or not.
Excellent video and I appreciate the white paper sources.
Thank you so much... You are master
You are very welcome! Glad you liked the video :)
Thank you
thank you
Thx!
love this - great video
Really good exercises .
Brilliant explanation sir
Great video. Thank you.
Excellent information.
Very informative 😊
Excellent contribution!!
I've been running barefoot through wilderness and rocky deserts for years, and I must say that my ankles are practically indestructible.
Even if I need to drop 10 feet to get to the next rock, any pain sustained from the shock is gone in a couple of minutes.
thank's so much
Dankie Oom.
10 Out of 10 Video and Stretches. These all work at a top tier level. 😎
Great, thanks!
Wow you guys are amazing!
Thanks i will watch later
This will help me in my Taekwondo career thank you!
Good stuff! I make my athletes do this!!!
Great job
Good stuff right here. 👌
Please keep on showing these exercises I have a lot of problem because of my flat feet .
Thankyou
Love it boet. Always thought minimalist footwear was enough but I'd never thought about ankle alignment and posture translating into force generation for other exercises.
Cheers!
Great video ❤