Build Strong Ankles! (And Better Mobility)
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3 жыл бұрынWORKOUT PROGRAMS: www.bodyweightwarrior.co.uk/app
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AT HOME PROGRAM: • At Home Program
JOINT STRENGTHENING SERIES: • Joint Strengthening
SQUAT ANKLE HACK: • Squat Ankle Mobility H...
CAN'T SQUAT ANKLE FLEXIBILITY ROUTINE: • Can't Squat? Fix Your ...
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This video shares guidance on how to improve both strength and range of motion for the ankle to help improve stability, reduce risk of injury and move better. it involves strengthening and stretching the calves, working the anterior tibialis and strengthening weak ranges of motion.
RESOURCES:
pubmed.ncbi.nlm.nih.gov/2585297/
pubmed.ncbi.nlm.nih.gov/4275915/
pubmed.ncbi.nlm.nih.gov/123895/
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
See you in the next video!
@BodyweightWarrior 3 жыл бұрын
1 like = 1 respect for small calves...ALSO, for further in-depth mobility drills, I've added some links to other videos I've got on this topic in the description.
@newbynooob232 3 жыл бұрын
Yay ankle video!!
@calisthenicsindia8498 3 жыл бұрын
That's why you're one of the best fitness KZfaqrs 👍🏻👍🏻.
@pallavanand698 3 жыл бұрын
Try increasing frequency of calf workout. 3-4 times a week. It realy works. Mental cue is to pull your heal towards your calves while contraction instead of getting on the toes. Arnold also had bad calf genetics so he worked realy hard and increased the frequency. Try going till failure in each workout. And then make a transformation video 🤣🤣👍
@martijnbenschop1192 3 жыл бұрын
Alright, you've got me standing with my back against the wall now. ;)
@katedildy5874 3 жыл бұрын
After spraining my ankles multiple times throughout my life, these exercises are really helping!! I'm feeling more stability while hiking and doing leg workouts.
@TuequoiseQueso 3 жыл бұрын
Hi Tom, I've been watching your videos for quite a while now. Wanted to let you know I really appreciate your no-BS content. Best!
@swimmersavina2477 3 жыл бұрын
Yes, an ankle video!!! Thank you so much tom! :D
@ej1067 3 жыл бұрын
After tibia fracture I noticed limited mobility in my ankle. Thanks for the tips. I don't notice any shortcomings of you as I am totally impressed by your ease of doing handstands.
@JBobo-qd4eh 3 жыл бұрын
Keep up the good work, Tom. Thank you.
@abdulazizs2931 3 жыл бұрын
Your last section is why I watched the video twice. Good stuff!
@toniportenier4374 3 жыл бұрын
Thank you so much I really needed this video. I can't wait to try all the exercise .Tom you are the best
@CBARTON2607 2 жыл бұрын
Really love your videos!
@StrongFactous 3 жыл бұрын
Exactly the video I needed
@MrNz96 3 жыл бұрын
As a dirtbike rider this is so helpful, thank you man
@thefreedomproject4777 3 жыл бұрын
I am very thankful for all this great and free material boss, I really appreciate it 🙏.
@derekvalentine7927 Жыл бұрын
your the man tom thanks for your commitment and love for fitness!
@JoeyBolducMovement 3 жыл бұрын
Thanks for the awesome quality content.
@einar4857 3 жыл бұрын
Finally, the sunday is saved 😁🔥
@abhishektodmal1914 2 жыл бұрын
Great information, Tom. Thank you so much for this treasure trove of a video. God bless!! 😀😀 Wish you health , peace and happiness always ❤
@bobbynuttbutter9554 Жыл бұрын
Exellent video!
@1Strawbz1 3 жыл бұрын
I couldn't be bothered at first but that ankle prana was nice & will motivate me to replicate on other days. Tenks Tom ❤️
@barryirlandi4217 6 ай бұрын
Great stuff, thank you
@dw_iso_fun 3 жыл бұрын
I needed this one, thanks! Well I needed all of them lol>
@Damoforce 3 жыл бұрын
Something I need, more mobility for my ankle after breaking it in 2 places. Cheers!!
@sarelito9202 2 жыл бұрын
Very useful exercises, thanks.
@buriedtoodeep1508 Жыл бұрын
Subscribed! My physio has had me use both tennis balls and golf balls underfoot, but I find a 60mm stainless steel ball bearing to be the most versatile for foot, ankle and calf work.
@kadiprincess9975 9 ай бұрын
Thank you!!
@iliaskatachbasil3385 3 жыл бұрын
Waiting for the shoulder video , you sick warrior
@childofgod1226 3 жыл бұрын
Nothing wrong with your cslfs Tom. Great vid, thanks.
@themilkman123123123 3 жыл бұрын
I keep spraining my ankle. Need this for when I recover!
@kamaleshchatterjee9328 2 жыл бұрын
Very good for injured Ankle &body balance
@martincerven 3 жыл бұрын
Thanks!
@mastersadokios9541 3 жыл бұрын
Need this
@yv8740 2 жыл бұрын
2:49 5:18 6:37
@soulfreedive Жыл бұрын
Love this
@Basitdhudhat 3 жыл бұрын
Liked it, specially tht wall one
@parthsetia2787 3 жыл бұрын
THANK YOU SOOOOOOOOOO MUCH!!!!!!!
@awequayzngs1780 2 жыл бұрын
Self involvement and exposure to experience earlier are paramount before one can be of help and instructive to others !.
@corkboy_tronghieu7344 3 жыл бұрын
Great bro. Thanks bro1😍🔥💪🏿💖
@karennicole3647 Жыл бұрын
could you please do an updated climbers mobility follow along- ive been doing that routine regularly for almost 2 years now!
@spotlightartist1282 3 жыл бұрын
I honestly hate my ankles.. they have always been really tight and I have never been able to point my toes.. I know that it is probably genetic and I also had club feet when I was born but had surgery on them, 14 years later and they work perfectly but it’s just the dorsiflexion and plantar flexion.. I have done many exercises and routines to try and make my arches and ankles more mobile but it’s just not happening.. any suggestions Tom and thanks for the video I’ll give these a try 😃
@Thekidisalright 3 жыл бұрын
Hi Tom, I have recently injured my soleus due to running, do you have any exercise that I can strengthen that? Any info will be appreciated, thank you so much in advance! 🙏🏼
@VishalRaoOnYouTube 3 жыл бұрын
Just wondering what is your take on proper sprinting and/or long-distance foot strike posture? Heel strike, mid-foot, or forefoot? What's healthiest and what yields the best performance?
@kineticability5921 3 жыл бұрын
Nice video Tom. One pivotal ankle exercise I would have included based on injury aetiology and subsequent rehabilitation of common deficits seen in people's ankles; single leg balance! With eyes open and closed, on both stable and unstable surfaces. Crucial for ankle stability which in turn influences the ability to express strength ;)
@JJBpilot Жыл бұрын
Yup. Absolutely!!! Simplest exercise, with the biggest bang...
@Asheanae 3 жыл бұрын
Getting the legs to add muscle with body weight only is extremely tricky. Getting under heavy load is the quickest way to bigger calves, heavy farmers carries for instance.
@chiragvernekar 3 жыл бұрын
Can you please make a stretching video for thoracic spine mobility
@galinalaurinaviciene7487 10 ай бұрын
Tom, спасибо за то, что показано. Но мне этого мало. Как усилить пальцы стопы? Устранить боли с внешней стороны стопы (после перелома щиколотки). Усилить выносливость стопы и прыгучесть, если НЕЛЬЗЯ прыгать, точнее приземляться на твердое после подпрыгивания. Пожалуйста, расширьте свое изображение. У вас красиво получается
@siachoquero 3 жыл бұрын
Yeah, Calfs are pure genetics. Those withvlong inserts have them beautiful and grow easily. And those with short inserts mostly are odd looking and never grow. Some people just have naturally long beautifuly shaped calf muscle and some don't.
@abhayalaukik1365 3 жыл бұрын
Don't give up! The calves CAN be grown, even if your insertions are bad. It just means, they won't be as big as someone with longer insertions who does proportionally the same amount of work as you. But most of us aren't competing in bodybuilding competitions. Just hit your calves 3-4 times a week. And I mean, really hit them; not just cranking up and down on the calf raising machine. One good example is the Anabolic Aliens channel and his bodyweight calf workouts. Hit them 4 times a week; make the exercises progressively harder, STAY CONSISTENT and check back in 3-5 months. You'll see the difference. Believe me, I thought I had the smallest calves ever, but it worked really well
@siachoquero 3 жыл бұрын
@@abhayalaukik1365 I have long insertions. They are naturally big they look like I've been squatting and riding bike or being a ballet dancer my whole life. And this giving the fact that I am more of a endomorph. But with very athletic lega
@abhayalaukik1365 3 жыл бұрын
@@siachoquero that's great. I'm not so lucky and have short insertions. But I'mma keep at it, cause the results definitely show
@wesleyjeurissen544 3 жыл бұрын
It is just a lot of work. Ever seen a cyclist without big calves? Same with hikers.. Just. Work. Your. Calves.
@siachoquero 3 жыл бұрын
@@wesleyjeurissen544 No, it does not depend on that, Calf size and form depends on genetics. I have naturaly very long inserts of gastrocnemius muscle and they are naturaly big, though I m skinny. Skinny guz with very athletic huge legs naturaly. This is pure genetics. I do not even have to workout my legs. My soleus. is very short. People who have ver long SOleus side and gastrocnemius is very short have probems of developing calf muscle. Even if they develop in in width, it|s length wont grow. and leg will still look bad, with long narrow soleius and very short wide gastrocnemius. so it is pure genetics what the final visual result will be.
@globalgratitude556 3 жыл бұрын
Ya got long legs, nothing wrong with those calves.Good insight as always 🙏
@sncxmas4198 3 жыл бұрын
Thanks for the vid Tom! For people like me with flat feet would you still recommend doing the drills barefoot? I generally wear shoes with a bit of arch support for all my gym work to keep my knees nicely aligned.
@RoshinrajRavi 3 жыл бұрын
Flat feet squad represent.
@arjunvinayak0916 3 жыл бұрын
Can't we fix flat foot is that genetics
@Stirnst 2 жыл бұрын
Walk around barefoot or wearing barefoot shoes daily, do single leg calf raises, very slowly, with as little support as possible (eventually no support) every day while brushing teeth, and your natural arch will come back. Arch support is making your natural arch weak, I stopped wearing those and my feet got so much stronger
@sarelito9202 2 жыл бұрын
From my experience, flat feet are best improved through NOT using support, which instead weakens certain muscles even more. With the correct exercises, done constantly, I no longer have flat feet.
@mr.knockknock3705 Жыл бұрын
@@sarelito9202 like which
@shelmithseth7645 10 ай бұрын
in other words...ballet feet exercises are a huge help, most of these exercises in the video remind me of the ballett feet training.. #prouddancermoment
@Francesco_Di_Pereira Жыл бұрын
6:38 What an interesting exercise
@Saiarts_yt 3 жыл бұрын
I haven't done a pistol squat in correct form yet. All I need is the ankle flexibility, but for me unlike other calisthenics athletes. I have a big calf and honestly its isolating me here.
@Sheldoneousk 3 жыл бұрын
Please tell me this will help with anterior ankle pinch... bane of my existence
@danskmand2723 3 жыл бұрын
Hi Tom. What is your thoughts on toe spacers?
@andreadeiturbe7424 3 жыл бұрын
Hey Tom! Tibialis raises feel like they hurt my tendons there in front. What can I do in order not to get (another one...) tendinopathy? Please I need a word 😭
@roe2132 2 жыл бұрын
how many times a week do you recommend we strength our ankles? I skateboard 3 times a week and was wondering this thing since I don't want to over use it
@calisthenicsindia8498 3 жыл бұрын
This guy has posted these amazing things even before knees over the guy
@jothidas369 3 жыл бұрын
Sir, please make a video on knock knees fix or knee valgus fix. I have been requesting for it since a long long time. Please help me sir. I have been doing your previous squat mobility drills and they are great. Please help me fix my lower body posture. Eagerly waiting for your response sir. Much love. 🙏🇮🇳💪🏻🤗♥️☯️ .
@robertasalvo1077 3 жыл бұрын
I am having prolotherapy on feet and ankles for ligament laxity, I was wondering if this video would benefit for rehabbing? My ankles and toes are weak and I have no muscle tone to my calves. Please let me know if you have any knowledge of prolotherapy. Thank you.
@lockiemcneven7219 3 жыл бұрын
Would be doing the joint trainings on week ends only be enough time per week??
@andrewhall6695 3 жыл бұрын
In the.calf raise u.also work the anterior tibialis when the heel.is at is lowest and will increase its size
@demianjanssen2086 3 жыл бұрын
A couple of years ago i shattered my left ankle in three places falling of a bike. There's about 9 pieces of surgical steel in there still and mobility is terrible (cant do squats at all) but this video should be nice starting point to try and get that flexibility back. Thanks!
@outerdiamonds9091 Жыл бұрын
how are you doing?
@dharinisrinivasan9162 2 жыл бұрын
Do any of these exercises help for sciatic pain?
@fablow 9 ай бұрын
do you need tp warm up before doing this exercises ?
@taddoerrvandervoortjr.2943 3 жыл бұрын
i haven't even watch all this yet and I want the mobility or flexing video :) I've been working with a trainer and it's been great. I'm 50, but I want to move and bend like a 12 year old.
@taddoerrvandervoortjr.2943 3 жыл бұрын
oup! i got to watch your squat flexibility hack video.
@Riverbuddy 3 жыл бұрын
Where are those awesome looking white shoes from at 7:35?
@jaysonwalh4674 3 жыл бұрын
I have ankle impingement. Will this improve the impingement? Thanks.
@kaganas_edits7551 3 жыл бұрын
Any tips for ankle mobility?? I literaly tried so many things. Streching&soft tissue work. And the mobility isnt improving. I can barley can move my knee over my foot. Also I have a lot of clicks from my ankels every day.
@bhaskarborgohaincontent9834 3 жыл бұрын
I do taekwondo to make my legs stronger....and I'm also a part of small calves group
@mamba0658 3 жыл бұрын
man i sprained my ankle years ago and the pain always lingered around. Hopefully these will help with that
@michaelcharach7447 3 жыл бұрын
Has it helped? Any updates?
@mamba0658 3 жыл бұрын
@@michaelcharach7447 im actually happy you commented i havent been doing this as i should
@chunkywombat3505 Жыл бұрын
What about now?
@chazzburke9073 3 жыл бұрын
No wonder if never injured my ankles, I've been wedge walking since I was 6
@matthewhedge8955 3 жыл бұрын
What about shoulders hips neck and back
@Neurotv4941 2 жыл бұрын
I definitely need this. I skateboard , when i jump off of big ledges or even stairs my ankles are fucking trash
@makhuphukamnguni9782 3 жыл бұрын
I want to see everything with the ankle cuff I don't even know why I need to train it
@punklizard4214 Жыл бұрын
hey! great video and im wondering what are the shoes called in 7:40 they look very comfortable
@emptyfile9 Жыл бұрын
Vivobarefoot. Those are probably the old Primus Knit model.
@RoshinrajRavi 3 жыл бұрын
Tom, you've got to get an endorsement deal on those shorts. Or at least tell us which ones they are. 😄
@o_oo_o1812 3 жыл бұрын
he said in another video xD volcom surf and turf shorts. basically he's an english person that wears board shorts everywhere xD
@robertofurtado1720 Жыл бұрын
should of the ankle techniques be done barefoot?
@ifroob 3 жыл бұрын
Damn how convenient! I just rolled my ankle skateboarding :(
@MiamiCoffee2023 3 жыл бұрын
Hi. Is there a foot exercise after waking in the morning
@adnanshoukat1793 3 жыл бұрын
Sure there are. Do u have foot pain in mornings or do u need general exercises?
@suadfaraj5712 3 жыл бұрын
I'd like to know some of these exercises.
@PurpleMomgoose 3 жыл бұрын
E3 rehab have a great "foot core" vid that's more rehab than some of Tom's stuff here, which I hope to work up to
@PurpleMomgoose 3 жыл бұрын
kzfaq.info/get/bejne/bL12Z655v6jWmXU.html
@magda5369 2 ай бұрын
If your shooes are the barefoot shoues?
@rnonthenicschannel4820 3 жыл бұрын
Hi Bro
@egroj735 3 жыл бұрын
Dude any tips for recuperating from shin pains, from running ?
@carlosespinoza-fh4fo 3 жыл бұрын
No.....
@newbynooob232 3 жыл бұрын
What kind of pains?
@BodyweightWarrior 3 жыл бұрын
Check the dorsiflexion drill
@egroj735 3 жыл бұрын
@@BodyweightWarrior thx man, your videos are always great
@newbynooob232 3 жыл бұрын
@Luke yeet right, you’re supposed to make sure that your feet don’t have plantar flexion when you sleep. In other words, don’t pull the sheets so tight and close to you that your feet get pointed
@dacyhuerta2096 Жыл бұрын
1 💯
@artluver14 3 жыл бұрын
I'd love to see one focused fully on ankle mobility 🙂
@snpigeonloft5474 3 жыл бұрын
Iiiu
@crikeymos22 3 жыл бұрын
Can you explain why you are not saying eversion. You seem to say enversion. With your wall eversion lift you keep saying inversion also. Is this an oversight.
@farrahlipsham5533 9 ай бұрын
Btw i play volleyball and all the highest jumpers have small calves so it's not a FAULT. Look at a kangaroo - it's the glutes and thighs make you jump into the skies!
@leetNightshade 2 жыл бұрын
What kind of shoes are you wearing? I'm guessing they're not Vivobarefoot shoes.
@citytrees1752 2 жыл бұрын
If you have any kind of knee problems, doing squats with your ankles flexed like that 7:18 is going to cause death and destruction. Heed my words, sonny, you are asking for knee problems later in life (or even sooner) by doing that.
@royledesma1164 2 жыл бұрын
what's it to mobility?!?
@stevem2833 3 жыл бұрын
Simple solution mate... or cowboy boots
@marymiller974 Жыл бұрын
Dear person reading this YOU are such a dear to beyond a gazillion times and beyond that and beyond that and beyond that and beyond that and beyond that and beyond that!😃
@thesanfranciscoseahorse473 Жыл бұрын
I wonder if I could just use bands for resistance on the side strengthening exercises? I actually barely have the flexibility to even turn my ankles more than like 5 degrees on a stiff day. Almost no movement. Due to an old ankle sprain that was pretty severe I never had looked at and let heal by itself. Ankles just stiffened up and healed "thicker" than normal.
@migueldeavalos8971 3 жыл бұрын
Obsessed With Your Feet, Thanks
@master0fnone 3 жыл бұрын
Your calves aren't small, they're just relative to your quads.
@marymiller974 Жыл бұрын
Dear person reading this Please Support Tulpehocken's FFA breakfast to beyond a gazillion times and beyond that and beyond that and beyond that and beyond that and beyond that!😃
@ivarbaratheon264 3 жыл бұрын
Come on, no serious athlete cares about calf size
@Preet_1223 2 жыл бұрын
Jesus Christ is our Lord and Savior ✝️❤️
@marymiller974 Жыл бұрын
Dear person reading this Please Support Tulpehocken's FFA breakfast to beyond a gazillion times and beyond and beyond that and beyond that and beyond that and beyond that and beyond that!😃
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