How to Fix Weak Ankles FOR GOOD

Рет қаралды 29,908

SpineCare Decompression and Chiropractic Center

Күн бұрын

Dr. Rowe shows easy at home exercises that can help improve coordination, balance, and strength in your ankles.
All of these exercises work just a little bit differently. They're going to target different
muscle groups that may be experiencing tightness or weakness, leading to ankle instability.
So when you put them together, you're going to get the best of everything. Make sure to go through them all and use what gives you the best results.
Watch now to fix weak ankles for good!
Link to wobble board: amzn.to/3M9DDVz
Chapters:
0:00 Intro
0:33 Next Level Calf Raises
2:43 Stair Calf Raises
4:13 Tibialis Posterior
5:21 Tibialis Anterior
7:35 Balance Board Method
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
- AFFILIATE DISCLAIMER -
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#ankle #anklepain #anklesprain

Пікірлер: 127

@The-Next-Level Жыл бұрын

We appreciate the Good Doctor.

@DrRowe Жыл бұрын

Thanks so much for watching!

@buttercup1765 Жыл бұрын

So much!!

@mercedesquijas3124 Жыл бұрын

Tunneltarsal please

@Add_Account485 11 ай бұрын

@@DrRowe when I do just the first raises and hold for 3 seconds it's like my right calf wants to cramp straight away,??. What does this mean.. And how can I prevent it or fix it should I start simpler?

@DrRowe Жыл бұрын

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below! Link to wobble board: amzn.to/3M9DDVz

@Lyddiebits Жыл бұрын

Thanks Doc!!!! You're a gem 💎 ✨️

@marianne3024 Жыл бұрын

We do this for ballet Ankle strengthening. Your hip flexor stretches have really helped me. I messed up one of my SI joints on the right side during a performance June of 2022. It’s getting better but still hurts sometimes. What really hurts is if I lie on my back and bring the knees together but Separate the lower legs so that the feet are kind of slanted out it really hurts the sacrum. But that feels like a different issue?? My right hip is higher from an injury probably 14 years ago and I have adhesions. But I’m 50 and I’ve crashed dirt bikes and other motorcycles a couple of times so Starting adult ballet almost 4 years ago Reminds me just how old my bones feel lol Anyway thank you for these exercises, they’ve really helped me.

@Moonwatcher300 2 ай бұрын

Thank you I always get ankle pain just from a bit of activity so this is useful

@MCathy Жыл бұрын

Thank you for sharing your knowledge!! 💕💕

@DrRowe Жыл бұрын

Happy to help, and thanks for watching!

@IRSA1 Жыл бұрын

Excellent ! Far more comprehensive than what my NHS England physiotherapist has been able to prescribe to me, after months of being on a waiting list. Thank you so much !

@DrRowe Жыл бұрын

Glad it was helpful!

@NansGlobalKitchen Жыл бұрын

Doctor I wish your clinic was in the Orlando area I would be the first one knocking at the door. Thankyou for your videos.

@DrRowe Жыл бұрын

Well thank you, and thanks again for watching!

@JF-es3ic Жыл бұрын

Much appreciated. Thank you .

@DrRowe Жыл бұрын

Thanks so much for watching!

@GreatestXchange Жыл бұрын

First! I've never seen moves like these. This is pure genius gold!

@DrRowe Жыл бұрын

Hope these ones help you too, and please give us an update soon.

@susanoliver8322 Жыл бұрын

Great idea, I can do this with the curb outside. Thanks, Dr. Rowe again. You are terrific!

@DrRowe Жыл бұрын

Sure, if it's the right height

@AyalahW Жыл бұрын

Thank you so much for this. Between running cross-country track, downhill skiing and a few really bad sprained ankles via not being careful enough I’ve collected several injuries over the years. I can tell I have scar tissue to address and I’ll add these moves to my exercises. ☮️🙏

@DrRowe Жыл бұрын

Hope the exercises help you, and thanks for watching!

@brianslyproductions1410 Жыл бұрын

You somehow release a video at the exact time that I start having problems in that area. Thank you for the great work

@DrRowe Жыл бұрын

Please let us know how the exercises work for you!

@brianslyproductions1410 Жыл бұрын

@@DrRowe always helpful! Just have to get more consistent, but I feel the muscle activations at the different angles it’s these small details that will strengthen the weaknesses!

@Roy7.. Жыл бұрын

Respect to Dr. Rowe, always amazing, always helpful ❤🙏

@DrRowe Жыл бұрын

Much appreciated!

@rbrown6476 11 ай бұрын

I really appreciate your videos. They help so much and I practice many of your exercises every day for many months now. As a 70 year old, I’m aware that it’s really important to keep up with strengthening and stretching, to keep supple as I age, and to prevent falls and muscle pains. I wonder if you would be kind enough to put together a 10 minute routine to do every day, that gives each set of muscles a little workout? People are always looking for face creams to make them look younger, but I think it’s more important that we look after our bodies, and you are just the person to help here. Your way of explaining and showing how to move is so helpful, and I like your modest and straightforward way of teaching. Here’s hoping ❤❤❤

@orgumaceram Жыл бұрын

İnsanlık adına büyük hizmet,Allah sizden razı olsun🤲🙏

@DrRowe Жыл бұрын

Thanks so much for watching!

@alexandrecaron2839 Жыл бұрын

I would love a video like this about wrist

@DrRowe Жыл бұрын

Check out: kzfaq.info/get/bejne/l5Omfap5m8vcj2w.html

@Proxyincognito Жыл бұрын

i was gonna ignore this video for the clickbaity thumbnail but then i recognized your channel name :p

@DrRowe Жыл бұрын

Give the exercises a chance, they may help!

@salty3069 Жыл бұрын

Thanks Doc!

@DrRowe Жыл бұрын

Thanks for watching!

@fatemaabidi6107 11 ай бұрын

You are the best! ❤

@natalia_juniper Жыл бұрын

Thank you for this video, it's very helpful 👍🏻 You always make very good quality videos. I really like strengthening my ankles on a balancing platform. My husband uses this platform to make it easier for him to skate 🛹 The ankles are also well strengthened in the snowy winter when walking on uneven snowdrifts 😁👍🏻

@DrRowe Жыл бұрын

The balance board is wonderful, hope it helps you for a long time to come!

@therebelfrogy9287 Жыл бұрын

My deadlift performance's decreased when I'm up the weight because of ankle mobility

@DrRowe Жыл бұрын

Hope these exercises help!

@StargazerLily82 Жыл бұрын

This is amazing. I was a figure skater when I was younger and I've now had surgery on both of my achilles tendons, with the most recent one being 4 months ago. My physical therapist just broke up with me and told me it was time to fly the coop :-). However, these will be great tips to keep strengthening even with my other PT exercises. I've been watching your videos religiously, and they've inspired me to go see a chiropractor myself, although I'm sure they're not going to be as awesome as Dr. Rowe, but you've got to start somewhere, right?

@suewright1299 11 ай бұрын

Very many thanks for an excellent video, Dr Rowe. I think these exercises will do my drop foot a great deal of good as when I’m walking my foot scuffs against the road or path. It’s the result of badly spraining my left foot two years ago and I’ve never been able to pick my foot up enough since. So I’m hoping the door exercises etc will do a great deal of good. Very much appreciated.

@lynnareynolds6794 Жыл бұрын

THANK YOU for doing All these exercises I really really enjoyed them all they’ve been so beneficial to me please continue to upload exercises

@DrRowe Жыл бұрын

Thanks for watching!

@toughtimes6596 Жыл бұрын

Thank you! You have helped both me and my husband so much💞

@DrRowe Жыл бұрын

Glad to hear that!

@nanomeow Жыл бұрын

I sprained my ankle recently (again) on a trail so I think this video is timely.

@crisccan Жыл бұрын

Thank you very much Dr.Rowe. It is very good for my foot

@DrRowe Жыл бұрын

Glad it was helpful! Thanks again for watching.

@anishwaghmare4444 Жыл бұрын

So simple yet effective..thank you 🙌

@DrRowe Жыл бұрын

Glad it was helpful!

@magpie1492 Жыл бұрын

Thank you! A lot of these exercises my physio has me doing for recovery from a tri malleolar fracture of my ankle, including the dreaded wobble board! But you give your unique spin and have given me new ways to challenge myself, cos lets face it, physio gets boring after a while! 😂

@DrRowe Жыл бұрын

Glad you found the video, and please give us an update in a week or two to let us know how the exercises are working for you.

@jamessyNraffa Жыл бұрын

these videos are amazing,Thank you

@DrRowe Жыл бұрын

Happy to help, and thanks for watching!

@williambreen4290 Жыл бұрын

This video was very helpful thank you!

@DrRowe Жыл бұрын

Glad it was helpful!

@seanwilliams2273 Жыл бұрын

Awesome! I notice my ankle weakness more prevalent when I started commuting daily with my manual (6 speed car). Constant highway shifting and banging the clutch. My left ankle was a mess. I started doing exercises and stretching more and I don't get that pain anymore. Definitely grabbing the wobble board too! Thank you for these videos

@DrRowe Жыл бұрын

Hope the exercises help you for a long time to come, and thanks for watching!

@tahirafatima1090 Жыл бұрын

Hy dr. Iam very happy and waiting for your next vedio. It's help a lot great job 👍👍👍💯 it works

@DrRowe Жыл бұрын

Next one will be Monday, and thanks for watching!

@Lyddiebits Жыл бұрын

Thank you!

@DrRowe Жыл бұрын

Thanks for watching!

@julianacraigdallie1210 Жыл бұрын

Thank you so much. All these exercises are absolutely perfect! Greetings from Uruguay, South America.

@DrRowe Жыл бұрын

Hello and thanks for watching!

@videos2103 2 ай бұрын

Thank you so much!

@DrRowe 2 ай бұрын

Thanks so much for watching!

@yafanglyu9636 Жыл бұрын

I agree

@luzarsacdetoro903 Жыл бұрын

Top!

@overlorddante Жыл бұрын

Recovering from an ankle injury that probably wouldn't have happened if my ankles were stronger. I'll be sure to try these out once I'm healed up!

@DrRowe Жыл бұрын

Please give us an update in the near future.

@atisuryo7726 Жыл бұрын

Thank you so much

@DrRowe Жыл бұрын

Thanks so much for watching!

@user-mb8of6rt9z Жыл бұрын

Thanks

@DrRowe Жыл бұрын

Thanks for watching!

@ebennett7 Жыл бұрын

Your videos are terrific! I hope you get a little $ from the link for the wobble board. You help so many people who are too far away support your practice. I really appreciate everything about your videos! Thanks!

@DrRowe Жыл бұрын

Well thank you, and thanks for watching!

@me-fv5xb Жыл бұрын

I've struggled with weak ankles. I started doing weighted calf raises and seated calf raises for past month at gym . But I'm going to add the exercise with the tennis ball! Thanks for the info!

@DrRowe Жыл бұрын

Please give us an update in a week or two.

@me-fv5xb Жыл бұрын

@@DrRowe update week 1 since i incorporated the exercise with the tennis ball. It absolutely made a significant improvement! It's a night and day difference than just doing the weighted calf raises alone. I am still going to keep doing weighted calf raises along with the tennis ball exercise. Also I notice that it also improved my ankle dorsiflexion . noticeable in going down staircases. much appreciate the info you share on this channel!

@DrRowe Жыл бұрын

@@me-fv5xb Thanks for the update, and keep at it!

@hinnag2184 Жыл бұрын

Hello sir. Can u please tell how to fix flexible flat foot & get the arches back?

@puggirl415 Жыл бұрын

I love playing around with balance. My question is this: I am starting a journey to fix a problem with my hip joints and pain. Might be FAI or might be piriformis issues. X-rays are showing something impinging the hip socket. To add to this I am hypermobile and so have to be careful to strengthen without over stretching. Anyway, I have used a wobble board before but not ever thinking of my hip strength or mobility. Is the wobble board ok to use if your hip sockets are mobile and you may have an impingement? I want to start strengthening from the feet up to give me the best possible chance of not having to have surgery should the impingement end up being the diagnosis. Thank you so much for your videos. Even with my complications I always feel safe with your exercises.

@hmpf Жыл бұрын

Will these help increase ankle dorsiflexion?

@mrdave777 Жыл бұрын

I love these videos! Isn’t the internet terrific? Not for trash like Tik Tak! Lol Isn’t swimming also very good for ankle mobility?

@DrRowe Жыл бұрын

Swimming is great for the full body!

@refatrabadi6656 Жыл бұрын

You somehow read my mind. ..Did a Half Marathon and this will help tremendously!! ….Can you address IT band soreness and how to avoid them . Should I stretch or strengthen?? I love balance board exercises I will get this !!!

@DrRowe Жыл бұрын

Check out: kzfaq.info/get/bejne/p76KZJRjt86Vj5c.html

@refatrabadi6656 Жыл бұрын

@@DrRowe Thanks!!! You are the Best!!

@gopalchandrabauri5489 Жыл бұрын

sir I suffer from l4s1 nerve compressed lower back pain please upload a video.

@DrRowe Жыл бұрын

Check out: kzfaq.info/get/bejne/o8ibm6ul15iRYZs.html

@user-wp2rq7ci8o Жыл бұрын

Can u subtitles for foreingh?

@Ranboom 11 ай бұрын

Am I the only one in agony while I do this? 😅 For context a few years ago I tended to twist my ankle a lot while playing my sports, and now sometimes randomly my ankles would hurt, but usually was painful when i did sports, walk/stand for too long or walking on surfaces that aren't flat. Is this something I should worry about? School nurses just brush it off and my parents won't bring me to a doctor to check.

@johnsaltzohuigin6660 Жыл бұрын

Got a solution for supination?

@Add_Account485 10 ай бұрын

When I do the ball between the ankle exercises it hurts my Right leg at the bottom of my shin bone on the left side of the right leg where the ankle starts.. .. What's this mean

@Hectorszenshopedc Жыл бұрын

I love it.. My calf has a titanium rod and I want to get benefits... Do I go to you for the social security Doctor's Notes.. ? or someone near me that you work with in your field..

@MK-ih6wp 7 ай бұрын

I honestly dont know if my ankles are weak. What are the warning signs?

@KayosHybrid Жыл бұрын

How can we do the calf raise witj the tennis ball if we have bowed legs? If I put my ankles together, my knees press painfully

@DrRowe Жыл бұрын

Try using a wider object, such as a rolled up beach towel or a yoga block. May help.

@Add_Account485 10 ай бұрын

Whose heals hurt doing the one on the door?

@LediLiu Жыл бұрын

Какие стройные ножки:)

@user-um8ws2xj6o Жыл бұрын

Супер ! Буду делать ☝️

@DrRowe Жыл бұрын

Hope the exercises help!

@user-um8ws2xj6o Жыл бұрын

👍👏🙌

@georgecuevasyosoycoco2705 Жыл бұрын

💪💪💪👏👏👏👌👌✌️

@DrRowe Жыл бұрын

Thanks for watching!

@johnreydesilen1862 Жыл бұрын

How about, Aunties? 😂😂😂 peace!

@BADRUBULDURA Жыл бұрын

🙂🙂🙂🙂

@DrRowe Жыл бұрын

Thanks again for watching!

@alika5771 Жыл бұрын

*POP*

@rekhathakore9366 Жыл бұрын

Can’t see the toes being raised with captions hiding the toes

@DrRowe Жыл бұрын

KZfaq controls the captions 🤷‍♂️

@erobos111 Жыл бұрын

Ankles can be my Achilles Heel if I'm not vigilant😏🦶🏾🧐

@DrRowe Жыл бұрын

Hope the exercises help!

@jodiemalodie1 Жыл бұрын

I wouldn’t think a “stack of books” would be secure

@DrRowe Жыл бұрын

Hasn't failed me yet. Thanks for watching!

@GreatestXchange Жыл бұрын

@@DrRowe My Strong's Concordance can handle this one. ♥️

@Not_all_as_it_seems Жыл бұрын

Hip to be square 📐

@wallyevans4228 Жыл бұрын

My physical therapist has always cautioned against heels going lower than the foot. The bodies weight can be too much.

@abaddonmorningstar8871 Жыл бұрын

Yea. Workout and eat right to gain strength. Humanity is having a crisis of identity. Point blank.

@luisgonzalez7817 Жыл бұрын

Jesus Christ loves you and He is coming soon. Believe in Him before is too late.

@GreatestXchange Жыл бұрын

I agree with you! 💯

@NS-vz2rx Жыл бұрын

Dr Michael Rowe 🌹 Good morning 🌻🌄 This is so easy to do but looks so befitting to get relaxed. This exercise is even best for strengthening ankles. Great Thanks dear Dr. Regards 🌺 Shahid Nadeem SN 💐

@DrRowe Жыл бұрын

Glad the exercises are helping you, and thanks for watching!

@NS-vz2rx Жыл бұрын

@@DrRowe You are simply so helpful and ..... You are great Sir.....