6 Best Ankle Strengthening Exercises

Рет қаралды 1,921,159

Күн бұрын

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:
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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.
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Пікірлер: 724

@lshepherd5859 2 жыл бұрын

just bought myself a pair of door hinges. and will install them on my ankles as instructed

@prasadtvm1 2 жыл бұрын

🤣🤣🤣

@kmusic5944 2 жыл бұрын

🤣🤣

@joseaballe4422 2 жыл бұрын

That will end to an orthopedic hospital if applied to seniors.

@sosasarah9070 2 жыл бұрын

Real shit tho 😂

@noahdouglaslive5354 2 жыл бұрын

Good shit bro

@ahmedkhadar4981 Жыл бұрын

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

@taiyo8505 Жыл бұрын

Hero

@jobless-sg3cs Жыл бұрын

Super Hero

@LUFFY-ue9gs Жыл бұрын

Thanks

@moniquekwachou342 Жыл бұрын

Thank you!

@yawningdog9894 Жыл бұрын

No problem.

@96tolife 2 жыл бұрын

Exercises begin at about 3:20

@sairamughal8336 2 жыл бұрын

Thank you

@96tolife 2 жыл бұрын

@@sairamughal8336 You're welcome.

@localdude2979 2 жыл бұрын

@@96tolife 🤙

@minyupiao6356 2 жыл бұрын

May god bless you

@Justin-qf9ip 2 жыл бұрын

Thank you, he wasted time with that introduction. Wewww!

@nigbot1298 2 жыл бұрын

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!

@srijanmalviya1667 2 жыл бұрын

Bro i have the same issue with my right ankle Even tried playing with crepe bandages wrapped underneath the socks Hope this helps me

@hehehejaowkej2129 2 жыл бұрын

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 !!

@portiasnyder1812 Жыл бұрын

Watch knees over toes guy on youtube he has some great stuff for ankles training....

@theforgottenshinobi9459 Жыл бұрын

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

@bonnieinthespirit6373 Жыл бұрын

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.

@dhruvsaraswat9776 2 жыл бұрын

These exercises are especially useful for football athletes - stronger ankles mean the player would not go down easily when tackled

@amosngopwa3081 2 жыл бұрын

And basketball players as well. Basketball players use their ankles an awful lot while playing.

@brunosantiago4849 2 жыл бұрын

Are you stupid !!?? They go down anyways... There's less chances to actually break, but they are not Hulk, ok ??!!?

@chavalomiguel5587 2 жыл бұрын

@@brunosantiago4849 calma

@peacetoall5992 2 жыл бұрын

@@brunosantiago4849 be kind !

@araujo3498 2 жыл бұрын

@@brunosantiago4849 by go down he meant get injured kid

@Page00yeah Жыл бұрын

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.

@fetB Жыл бұрын

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

@LeftLib Жыл бұрын

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.

@honorshearing2821 2 жыл бұрын

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.

@barefootstrength 2 жыл бұрын

Definitely not 😊 Glad you are enjoying our content. Keep us posted on how you progress!

@BustaPhiliz 2 жыл бұрын

@@barefootstrength How often can/should we practice? Can we do it everyday? Thanks for the video!!

@ItsMySpaceship 2 жыл бұрын

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.

@austindh23 Жыл бұрын

😭 I’m 18 and having problems with my ankles already

@gauravkhatri4910 Жыл бұрын

@@austindh23 same 😂my ankle got injured while doing leg spin

@dougmacpherson9661 2 жыл бұрын

I really appreciate this articulate summary of key issues and exercises.

@abhayverma4715 2 жыл бұрын

This was brilliant, perfectly explained, thank you so much for making this!

@ILKG_ 2 жыл бұрын

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.💪

@prashp143 2 жыл бұрын

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.

@nickd.8448 2 жыл бұрын

Would absolutely love another video like this but on knee stability!

@ranknonewarrior Жыл бұрын

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

@SeanDiego Жыл бұрын

Hips and ankles are the movers, not the knees

@farhansubhan200200 2 жыл бұрын

This is the best video I've watched on ankles and I've watched a lotttt

@franciscorm7549 2 жыл бұрын

Calves also plays a big role in balancing and absorbing shock while running. For me staying on my toes while running helped a lot.

@dasdochnix6712 2 жыл бұрын

I watched this After conor vs dustin 3 fight 😅

@codycollins6468 2 жыл бұрын

Conor didn’t break his ankle, broke his leg technically

@blueshinobi8665 2 жыл бұрын

Isreal vs conner is a dream match

@scarface1290 2 жыл бұрын

Looooooool

@sh0cktim3 2 жыл бұрын

@@blueshinobi8665 only if you want to see Connor get mauled AGAIN..

@justinparthi1859 2 жыл бұрын

Me to. If Conor leg was not injury definitely that match he is win but he was said also this is not end

@reef4hmmm 2 жыл бұрын

Beautifully explained with science and logic.. WELL DONE!!!

@aniviamidd 25 күн бұрын

Can’t believe the amount of free value you just provided in this video. ❤so much love!

@jananevrlka2395 2 жыл бұрын

Thank you for your video. Just came in time I needed my scoliosis explained. Very informative , great exercises. ❤️🙏

@chrisuselding7097 2 жыл бұрын

The screenshot you provide at the end is such an amazing addition. Great content

@Mgrx222 Ай бұрын

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❤❤

@tristansaxon9580 2 жыл бұрын

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.

@halinajamruz4492 2 жыл бұрын

Thanks.

@misterwill3625 Жыл бұрын

Clear and concise explanations and instructions! Thank you 👏🏾

@himanshuwilhelm5534 Жыл бұрын

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.

@izzy9132 Жыл бұрын

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.

@alwaysbeeurself Жыл бұрын

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!

@elisagaytan2914 2 жыл бұрын

Wow! Exactly what I needed!

@yareckey 3 жыл бұрын

Great, thank You! What do You think about the use of a slackline in ankle strength improvement?

@antoinehourtane4459 Жыл бұрын

Awesome content, I'll make sure to include some of those exercices in my stability routine, thank you.

@Sundial1k 5 ай бұрын

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.

@janicejames3005 Жыл бұрын

Pretty good content. Clear and precise explanations.

@daviddelarosajr-bi3px Жыл бұрын

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

@saeedayasmin4487 2 жыл бұрын

Exceptional video. Thank you for creating and making available for free!

@brothermaan6239 2 жыл бұрын

Thank you for the knowledge of the ankle it's truly helpful.

@kurtgabrielpanganiban2650 2 жыл бұрын

Connor McGregor is the first one to watch this video after losing to dustin.

@lewdkingdomdoujinshi8801 2 жыл бұрын

Oh snap

@tsuktijamir8627 2 жыл бұрын

Correction Conor broke a shin bone🤦

@ravinandank7809 2 жыл бұрын

@@tsuktijamir8627 but his fan boys confused him wrapping his ankles the reason for his shin break

@nicietaylor9144 2 жыл бұрын

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 ☺️

@melancholypuppy3595 11 ай бұрын

You should eat as clean as possible and stay away from food that has preservatives.

@pearlsamlal1950 2 жыл бұрын

THIS IS THE BEST ANKLE VIDEO.....GREAT BODY TOO

@kmvm1111 Жыл бұрын

Thank you so much from bottom of my heart.

@Chantelequalsawesome 2 жыл бұрын

Great video, thank you so much!

@mrhmd8308 Жыл бұрын

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.

@user-sl2sb9kf6j 3 жыл бұрын

Many thanks for your important work!

@barefootstrength 3 жыл бұрын

You are most welcome 😁 Thanks for gives us your feedback 🙏

@phronesiscabrera Жыл бұрын

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 :(

@myrvensjoly9080 Жыл бұрын

Exercise 1: 3:19 Exercise 2: 3:27 Exercise 3: 3:43 Exercise 4: 6:25 Exercise 5: 6:47 Exercise 6: 8:23

@michaelmuller665 Жыл бұрын

Thanx

@donnastancil2086 Жыл бұрын

Helpful. Thx

@aamirm99 Жыл бұрын

Ily

@Rafah-ck2iw Жыл бұрын

VERY helpful, thanks

@Justarandomwierdo 9 ай бұрын

Thanks man Thanks

@kamronakukoro4575 Жыл бұрын

I have been looking all over for this video!

@Nishscorner Жыл бұрын

BRILLIANT INFORMATION

@soulflake4325 Жыл бұрын

i feel like this video is Very easy to understand and packed with good info, nice job

@TheKardioKing 3 жыл бұрын

Good stuff! I make my athletes do this!!!

@TheRealTaolf 2 жыл бұрын

Great job

@jonathanmagalona5639 2 жыл бұрын

Thank you so much.

@jairjunior8531 2 жыл бұрын

Parabéns 👏🏼👏🏼👏🏼 Excelente Vídeo! 🇧🇷

@mostafasultan4388 2 жыл бұрын

Thanks for this information ♥️

@MonkeyAlf 7 ай бұрын

Excellent contribution!!

@Rootcauses451 2 жыл бұрын

Great information Chris, congrats on the top-notch production value you injected here. I will incorporate this regiment with my #kneesovertoesguy Ben Patrick routine...KZfaq algorithms doing its job. Nice to see another ex-pat South African doing good for the world.

@richardsolorio5910 2 жыл бұрын

Excellent!!!

@robohippy Жыл бұрын

Best single exercise I ever found for ankle strength came back in my days as a footbag/hacky sack kicker. It supposedly came from a kick boxer. Find an old tennis ball, put it under the ball of one foot, then try to balance on the ball. Since it is squishy, your ankle bends in all directions. I squished the tennis ball down flat enough so that I wouldn't roll my ankle too far without my foot hitting the ground. There are several variations with a section of a sphere glued onto a piece of plywood. Same idea. You can stand flat footed on the plywood, but I prefer to stand on the ball of my balance foot/leg. Took Thai Chi for years, and similar to other martial arts, it is all about balance on one foot and then moving to the other foot while maintaining balance.

@heroesdestiny1912 2 жыл бұрын

The visual given at 6:16 is so informative, helpful, and literally shows the issue I have. Thank u

@SkyeGenaroAuthor 2 жыл бұрын

Yeah, that is a really impactful visual.

@meeshiomesum Жыл бұрын

Very well explained and the screenshot support in the end. Tysm really helped me out

@juerg4140 Жыл бұрын

Been screenshotting during the video, but you got it covered in the end! Subscribed

@aamirkhangidwani 2 жыл бұрын

I would say the best explanation for ankle strengthening video.

@mohammadsharghi7873 2 жыл бұрын

love the channel. thank you so much

@lj1342 2 жыл бұрын

It will surely help.... thanks a lot ❤️🙏🏻

@eddted2876 2 жыл бұрын

Love the illustrations and information! Got me educated! Great stuff! Keep up the good work!! ♻️✡️♻️✡️♻️

@thestormtrooperwhocanaim496 Жыл бұрын

Great video. Thank you.

@abhishektodmal1914 2 жыл бұрын

Thank you for this fantastic video! Subscribed!

@bobm2368 2 жыл бұрын

Really useful video. Thanks. Bob 🇬🇧

@whitenos 2 жыл бұрын

Excellent video and I appreciate the white paper sources.

@dennylekstrom4517 Жыл бұрын

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

@terribohn7588 Ай бұрын

Ok so I have learned so much from you. Had nothing but problems with my feet since maybe 25. Now 72. But you are making me realize that my problem might be more in my ankle. Very tight achilles tendon which no amount of stretching helps. I don't think I can do all of these exercises but will try the ones I can at 72 years of age. BTW I would love for you do a video on children’s feet. My grandson's second toe overlaps the big toe and I am worried he will have problems in later life. Now lastly I want to do your whole foot health program, where do I sign up. Thanks for enlightening me.

@FloppyFish Ай бұрын

10 Out of 10 Video and Stretches. These all work at a top tier level. 😎

@Anaisha277 Жыл бұрын

Great video ❤

@droodpoto 2 жыл бұрын

really interesting ! Nice work in making it simple to understand :)

@albertgriffin7901 2 жыл бұрын

Useful information thank you👍

@thepolarbearzayshow 2 жыл бұрын

Thank you!

@naturreal1705 2 жыл бұрын

Man I flicking love your videos. Thanks a lot.

@lelosejean 2 жыл бұрын

Brilliant info, Thank you !!! ✌✔

@jacquilf4613 2 жыл бұрын

Absolutely brilliant. Just discovered this channel. Xxx

@alexcooper-hohn4259 Жыл бұрын

love this - great video

@warrant_AZ5732 2 жыл бұрын

thank you for so valuable information 😎👍

@adelab9909 2 жыл бұрын

I came here for ankle exercises and by luck have discovered more about my plantar fasciitis than I have in 6 years. Thank you

@sudhirjachak5248 2 жыл бұрын

Please keep on showing these exercises I have a lot of problem because of my flat feet .

@EricRT Жыл бұрын

thank's so much

@chandrasekharvinnakota4978 Жыл бұрын

Very informative 😊

@ninapeace6761 2 жыл бұрын

Thank you for your informations .

@jjk9o9 Жыл бұрын

Thank you

@bacfu 2 жыл бұрын

Excellent information.

@Guz579N 2 жыл бұрын

Indeed a very interesting video that opened up a lot of new things to my acknowledgement

@nicopostigo123 2 жыл бұрын

Great, thanks!

@yourconnection9303 9 ай бұрын

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.