How to Strengthen Ankles: Balance, Stability, & Mobility

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2 жыл бұрын

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Strengthening the ankles is extremely important if you want to move with speed, power, and balance, and if you want to avoid injury.
The ankles are our "bridge" to the ground and provide us with a huge amount of proprioceptive information about the ground underfoot. They're also crucial for an ideal squat.
Ideally, our ankles need enough mobility to adapt to the ground and enough stability to push powerfully from any position. However, a lot of people lack proper ankle mobility AND still find their feet tipping all the time.
This video is designed to help you build bulletproof ankles by working on mobility, stability, and sensitivity all at the same time. Learn how to improve range of motion for your squat, enhance your balance, and drive more power for sprinting and jumping.
I hope you find this one useful and interesting guys! Let me know in the comments what you do for bulletproof ankles. Have you ever had problems with your ankles?

Пікірлер: 351

@TheBioneer 2 жыл бұрын

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@dmacrolens 2 жыл бұрын

No.

@unlimited-limitless 2 жыл бұрын

what is your current height and weight?

@sunderrajan2007 2 жыл бұрын

Please make a video on explaining if doing pull ups will increase my height please

@audalacosta2771 2 жыл бұрын

How about a video on Daredevil training i really liked the batman one you made .

@veganrican606 2 жыл бұрын

What brand are your barefoot shoes?

@nickkerinklio8239 2 жыл бұрын

I’m a concrete worker and I spend several hours a day constantly rolling my ankles while walking on rebar. This is very useful

@Messup7654 10 ай бұрын

Are your ankles good now?

@nickkerinklio8239 10 ай бұрын

@@Messup7654 I have no problems with my ankles currently. Barefoot walking has probably helped a lot.

@CheapCharlieChronicles 2 жыл бұрын

I found doing one legged calf raises are pretty good for this. It also helps with balance a lot. It’s probably a good exercise for surfing too lol.

@tyangrundstrom2301 2 жыл бұрын

Holy Crap! I just tried the resistance band trick. (from around 12:30 mark) My whole ankle suddenly feels stable and way stronger. It's sitting properly instead of fighting to not collapse to the inside. It literally just fixed a problem I've been fighting for 6+ years in 5 freaking minutes! I had a spiral fracture in my tibia and honestly my ankle has never felt right after all that boot time. It's felt like it was in its own way for years, but I could never get it into a comfortable place. Just standing and walking hurt, much less getting the amount of activity I need. This trick will very honestly make my whole life better and easier. I am shocked.

@TheBioneer 2 жыл бұрын

This was my experience, too! Really glad it helped 😁

@indriadrayton1132 2 жыл бұрын

Awesome! Hope for me!

@tyangrundstrom2301 2 жыл бұрын

@@indriadrayton1132 I've had to do it again a few times, and there's been some soreness as everything adjusts to this movement pattern, but it's still really helping me. I hope it helps you too!

@04athulsnairxh34 2 жыл бұрын

omg, It literally worked for me too! I can squat much deeper now, Thanks a ton Bioneer!

@indriadrayton1132 2 жыл бұрын

@@tyangrundstrom2301 😁

@Justifiedlue 2 жыл бұрын

In my martial arts experience I've run into a peculiar toe/foot exercise. Essentially you need to be on a relatively slick floor, although I've done it on carpet - but you basically stand up straight, and pull yourself forwards using your toes, an inch or less at a time. Being British I often see how far I can move myself while I wait for the kettle to boil, hence squeezing in lots of incidental training

@ninamartin1084 2 жыл бұрын

That's my kind of training. Then on to the biscuit dunking practise.

@vertigq5126 2 жыл бұрын

Interesting, might have to try this out! Thanks man. Happy Easter and God bless you!

@fargoththemoonsugarmaniac 2 жыл бұрын

whats this for exactly?

@stretch1807 Жыл бұрын

Feet together? And then both feet simultaneously inching forward? If I understand correctly, it would look like your toes are all at once inch-worming your body forward, yes?

@Justifiedlue Жыл бұрын

@@stretch1807 Yup, that's right!

@shehateme9955 2 жыл бұрын

I'm here after you said nobody watched this. & most of us with lifelong ankle mobility limiting factors. The 1 thing I don't recall you covering is biking. My daily commute exposed & relieved some of my ankle issues

@dereks860 2 жыл бұрын

This is very timely for me as I get into Half Marathon training. Last two attempts to build that kind of endurance I ended up getting some sort of tendonitis in my ankle / foot, so I just call it off. This year I'm determined to do this safely and efficiently. Thank you! Love your work as always.

@davidfranz5215 2 жыл бұрын

Would love to see a video on balance training! This is something which I've been incorporating into my training for the last couple of years and have noticed massive benefits. Would love to see your take on it

@vidbedekovic3366 2 жыл бұрын

What sort of benefits did you experience? Less pain, more strength in the ankle and calf, etc.?

@davidfranz5215 2 жыл бұрын

@@vidbedekovic3366 A pretty significant general increase in core and leg strength (especially hard to train areas like calves, ankles and feet). It also starts to work your shoulder muscles a surprising amount (after 10-20m+) and becomes an endurance exercise. It also has benefits for increasing your focus (while balancing I try to only focus on the bar and my breathing), and spending a long time balancing feels like a very active form of meditation to me. I do parkour and I've noticed a huge amount of knock on benefits from these things in pretty everything.

@parsifal40 Жыл бұрын

@@davidfranz5215 Whats your routine, what do you do exactly?

@dougalsmith7795 2 жыл бұрын

Shared this to my Rugby mates. All my Rugby mates complain of bad ankles which I believe has alot to do with strength and mobility issues rather than simply be "bad" ankles. Thanks Bioneer

@mathusvaiaoga9787 3 ай бұрын

Also rugby boots are horrible for the foot & ankle. Barefoot exercises could greatly help with proper mobility strength and balance

@sheelio1 2 жыл бұрын

Yes please for a whole video on balance training! I used to slackline and I was looking at buying my own soon and this video has convinced me to go for it

@Cheesecakeneb 2 жыл бұрын

I broke my fibula last year and had a blast at physical therapy doing a lot of these kinds of exercises and now I am obsessed with balance and ankle mobility! Your video gave me some good ideas on what to do next! I’m excited thanks!

@rolandopompa1564 2 жыл бұрын

I wish there were a, Train like a samurai video. For thousands of years all they did would fight. There must have been some good training for a country of such feared warriors. I do appreciate the videos you put out. Love your books as well! Keep up the good work. I don't think I have to tell you how awesome you are. Thanks for keeping it real. Keep motivating.

@danielsimson1046 2 жыл бұрын

I suffered 2x grade 3 ligament tears in my ankle last year and have just got back to training. This is great timing! Would love a balance video too. Keep up the great work.

@papasitoman 2 жыл бұрын

Adam, would you consider doing a video for people who STAND all day? Security, warehouse workers, nurses, retail, postal workers, service, restaurant workers, etc? My legs, feet, and ankles are super sore and it's hard to have the energy to exercise and/or with painful lower (and sometimes upper) body. Thanks!

@CptAngelKGaming Жыл бұрын

You need to get barefoot shoes asap. You're destroying your body if you're wearing regular shoes for jobs like these.

@adultdeleted Жыл бұрын

@@CptAngelKGaming you have to have foot protection, though. it's a job and safety requirement.

@-._lunamidnight_.- Жыл бұрын

I know you commented this 10 months ago, but I recommend using compression socks :)

@papasitoman Жыл бұрын

@@-._lunamidnight_.- Thanks for the reply. I actually bought two pairs a couple of years ago and all the did was cut off circulation! Never worked for me, unfortunately.

@-._lunamidnight_.- Жыл бұрын

@@papasitoman maybe yours were the wrong size or you wore them wrong? I know that if there's wrinkles on them when you wear them, it can cut your circulation off. I personally use them and that never happened to me

@lindam.2437 2 жыл бұрын

I sprained my left ankle when I was 10 years old. After that I kept spraining my ankle every year. Once I got into my fifties it got worse, happening more often and including spraining the right ankle. I often did calf raises, but it didn't seem to help. Finally, I got the idea to do Isometric Eversion and Inversion ankle exercises. I do them about 3 times a week. It worked great! I haven't sprained either ankle since. Now I continue to look for more good ways to keep my ankles strong while still doing the Isometric Eversion and Inversion exercises. I so love and appreciate your videos and all the education they provide. And they're fun and interesting to watch too. Thanks!

@danielrodgers6939 2 жыл бұрын

Great video as usual Adam. We appreciate you

@MonsieurLabbe 2 жыл бұрын

Love your videos, so much to learn from the Bioneer. Thank you.

@Joropicha7 2 жыл бұрын

I literally needed this video, clicked on it asap.

@wesleyangel777 2 жыл бұрын

You continue to impress with useful knowledge, great tips for training, and video editing. It's especially groovy that you are so willing to share resources and give credits. This channel is like a huge cache of adamantium, and eventually, we won't be able to keep the hordes away.

@lukebercel6492 9 күн бұрын

That tip about activating the tibialis while pistol squatting is actually genius!

@_thomas1031 2 жыл бұрын

Such great videos from you! I especially appreciated this one, after an ankle injury I really needed something to get me motivated to work on them & this was it as well as a source of information Im grateful to have gained, THANK YOU!!🙌🙌🙌

@tomartopi-ite 2 жыл бұрын

This is just what I've been looking for. I injured my ankle on a run just after summer last year and it hasn't felt the same since. Having the tools to get back to where it was, or even better, is amazing!!

@alancastellon9225 2 жыл бұрын

great video going to use some things I learned here.

@andyh3065 2 жыл бұрын

As always, a million thanks. I always get so much out of your videos.

@ecstuff 2 жыл бұрын

Wayhey! Shout out for slacklining great to see and even better to know that you too find it testing! Any future coverage of your slackline progress and resulting discoveries would be great to watch. Thanks for all you've done, much appreciated.

@Trixxta6 2 жыл бұрын

I NEEDED THIS MY DUDE!❤️

@mightysunmanpro 2 жыл бұрын

only channel thats give praise to other content to producers. cheers bro. keep the great videos

@phrogtesem9410 2 жыл бұрын

It's so awesome to see an encouragement in training ankle mobility, as it is so neglected/underrated

@jonpark5203 2 жыл бұрын

Yes training the ankles are often neglected and overlooked in the world of fitness. I regularly jog and do hill climbing, along with squats, calf raises and power jumps that have helped strengthen and thicking my ankles. I've just finished reading your book and thoroughly enjoyed the wide and diverse range of training philosophies you discussed, iam learning all the time, all the best for now thanks 👍💯

@kungfuspiderman8823 2 жыл бұрын

Good stuff. Glad you mentioned slacklining..absolutely love working that for balance, ankle mobility, core strength, leg strength, etc. Plus it's so fun.

@fitnesswithoutthegym8968 2 жыл бұрын

I love your videos and your Functional training book. As a lifelong fitness enthusiast I’m really thirsty for new knowledge and you bring it all the time. Thanks for that I look forward to the balance training video

@BuckingFeast 2 жыл бұрын

Good stuff, I find hockey and running help out my ankles a lot

@cavemansee7110 2 жыл бұрын

Thanks mate Just a quick note my life and movement has changed hugely since finding your Chanel cheers

@donnahall3902 Жыл бұрын

Thank you so much for being so amazing and inspiring.

@mastermasih 2 жыл бұрын

I'm always working on my feet! Thanks!

@joshewalt70 2 жыл бұрын

Love to content! Please keep it up!

@andrewhutton8138 2 жыл бұрын

Omg mate I literally just messed up my ankle last week and I was looking for one of these. Thank you so much man

@FitAfter50 2 жыл бұрын

While it might not seem intuitive, I find that trail running build super strong ankles. The natural instability of the trails have build some super strong and flexible ankles. Well at least for me.

@TheBioneer 2 жыл бұрын

Yes! 100% 👍🏻

@FitAfter50 2 жыл бұрын

@@TheBioneer thank you for your channel that is informative, insightful, honest and interesting. Patience. Perseverance. Humility.

@FitLabb 2 жыл бұрын

Weak ankles or poor mobility/stability are VERY common, & such a neglected topic. Even if athletic performance isn’t a goal, I agree that everyone could benefit from improving their ankle strength, mobility, & stability. It reduces risk of injury, may have a positive impact on issues like flat feet, improves overall physical performance, & just improves overall quality of life. Definitely one of your more important videos even if the topic is less sexy, & EVERYONE a should watch this! 💪

@_uchiha 2 жыл бұрын

nice seeing you here

@FitLabb 2 жыл бұрын

@@_uchiha Thank you, back at you! 👍

@jamesmunroe6558 2 жыл бұрын

I would love to see you do a longer video on improving balance!

@bigdaddy6dog 2 жыл бұрын

After all the injuries I’ve had to my legs, I’d love a video on balance!

@Exxeron-ob3tv Жыл бұрын

Balance training is phenomenal

@monicaduong8410 2 жыл бұрын

Great timing I've just started implementing ankle strengthening for my taekwondo training

@matt_vince 2 жыл бұрын

That ankle band exercise has made a significant change to my ankle flexibility, I always thought it was tight calves but this allowed me to get to the wall with ease with the 5 inch test where just before it was a stretch to close to it. Thanks for the video!

@mikegamble6787 2 жыл бұрын

Brilliant as usual.

@troelsknudsen253 2 жыл бұрын

Your forward toe lean exercise reminds me of some chi gung and tai chi stuff. You summed all this up very well, I gained some new perspective so thanks!

@motomasterx5824 2 жыл бұрын

Thank you for that last tip “joint distractions”. I have tight ankles despite having been consistently stretching my calves for a couple of years, and it’s just as you said, it feels like bone on bone blockage in the front of my ankle. I’m giving these a shot!

@user-jl7vc9hp3c 2 жыл бұрын

You and youre videos are incredible and to see different training philosophy

@animeam2724 2 жыл бұрын

The more I watch your videos , I feel like martial arts/combat training , freerunning , Parkour or obstacle course would be the best or one of the best way of functional training

@MrJohnNinja 2 жыл бұрын

Hi Adam, Yes, I am looking forward to your video on balance! Thank you, John R.

@DadBodFit 2 жыл бұрын

Hey Adam, your advice on toe gripping is actually a concept applied in a Style of Kung Fu I've learned. It's a key part of the leg structure. So very impressive you know about this!

@Davlavi 2 жыл бұрын

Love it. Yes balance training.

@creativetraininghacks 2 жыл бұрын

Yes, I would like more videos on balance training very much 👍

@s.leeyork3848 2 жыл бұрын

yes please do a video on balance training

@willmurph6691 2 жыл бұрын

Dude this fixed my ankles after i broke one. Really appriciate you doing this, ur helping people

@oaschbeidl 2 жыл бұрын

Switching to barefoot shoes was probably one of the best decisions I made for my health in my life. 8 years later my feet have come about 2/3 of the way from completely flat to a healthy arch. I haven't had any bouts of chronic knee, back or foot pain in years and I used to have problems with those all the time. This is one of those videos that mostly confirmed I'm on a good way with my exercises too, but the tibial raise is a new one to me that I'll definitely implement!

@ryiin 2 жыл бұрын

I'm so pleased that you have done this. I'm still active but I really struggle with my left ankle. 11 years ago I broke my ankle snapped my Achilles and broke 3 metatarsals. But I've never really been shown how to build the strength back up. Great video.

@rampagesmackssons508 2 жыл бұрын

Shiiit how did that happen

@TheXabl0 Жыл бұрын

Awesome vid

@moneyhooligan03 2 жыл бұрын

Yes on the slackline video please!

@leonardoandrade471 2 жыл бұрын

Great video, and I actually know someone for whom this may be a game changer. ALSO, I would love a video about how and why to train scapular protraction, as someone trying to get into gymnastics!

@claredavies6049 2 жыл бұрын

Thanks Bioneer, I’m now obsessed with my Slackline. Agreed, it’s loads of fun even if I can only stay on for a few seconds and can definitely feel the difference

@TempestWargames 2 жыл бұрын

Don't worry! I'm watching it for the second time! I love the information you are sharing

@Solo-gx2xc 2 жыл бұрын

This man takes Fitness *To Another Level* . I learned so much binging your videos and it open my eyes how much higher the ceiling of fitness can go. And at the same time helping me realize how very unfit i am 😂

@nicorepetto5781 2 жыл бұрын

Id love to see a whole video on the benefits of the slackline

@jessepriest2883 2 жыл бұрын

Yeah we definitely need the balance video

@kenpolunchb0x 2 жыл бұрын

this is a great video! Def need to apply this stuff to help with skateboarding and rugby - thanks from the states m8!

@desertcroft8238 2 жыл бұрын

Yes, please do a balance training video!

@charlesmendez5156 2 жыл бұрын

Just started watching this channel and I would love to see a full video on balancing

@ricrey431 2 жыл бұрын

Very nice. I like seeing the atypical kinda training. I especially like seeing balance training. It's good looking into Judo and Taekwondo for such.

@elisteele574 2 жыл бұрын

You are wonderful, sir.

@FirstNameLastName-di7wk 2 жыл бұрын

I'd love a balance-focused video. I really need some good advice for balance as I'm starting to realize

@omarkhan9410 2 жыл бұрын

awesome stuff, balance videos would be dope!

@Not-cu5ir 2 жыл бұрын

I like your approach to fitness. Thank you

@jadenreimer4753 2 жыл бұрын

A video on balance would be really neat!

@nickkerinklio8239 2 жыл бұрын

I would love to see a whole video on balance training

@CousinJesse1 2 жыл бұрын

This is perfect for myself who always has issues from the knees down.

@jmzan 2 жыл бұрын

Awesome I just started slack lining recently myself

@rileymeyer4977 2 жыл бұрын

Balance training, Absolutely! My balancing on one leg needs much improvement.

@carolinacm5930 2 жыл бұрын

I have a screwed up ankle (tendinitis), so I’m excited!

@Ubica1malih1maca 2 жыл бұрын

I would love to see video on balance :D Great video as always

@itsjaayw 2 жыл бұрын

I've sprained my ankles 7 times due to basketball, a lot of dynamic movements with boxes is an excellent way to improve stability and strength along with some of the exercises mentioned in this video.

@tanush216 2 жыл бұрын

Hi, new subscriber cause I love your philosophy on cross training and being fit for life and in different areas.

@quackhouseproductions5572 2 жыл бұрын

That exercise with the band round the ankle works really well on the back of the ankle too.

@johnbradford9235 2 жыл бұрын

Phew! For a moment there I thought you weren't gonna finish the vid off properly dude 😉😁. Great content again 👍. Thanks man. 😎

@jamesdaple9951 2 жыл бұрын

Amazing shape Mister!!

@sambsialia 2 жыл бұрын

Love my slack line.

@MichaelRWright 2 жыл бұрын

Liked and previously Subscribed moments ago.

@CharlesT4 2 жыл бұрын

I literally just rolled my ankle! This is crazy thank you!

@southpoundham 2 жыл бұрын

I been rolling my ankle basically everytime I spar in Muay Thai which led me to take a break and focus on other combat sports where I'm not standing up all the time (BJJ) but man I needed this video so bad.

@_JS96 2 жыл бұрын

Perfect timing haha, I just gave myself peroneal tendonitis on my 600th km of hiking for the season. Typing this from in bed letting it heal up (luckily not a super serious case, but I did the last 15km of the hike on it so it's not great either). The problem on this hike was there was a lot more "humped road" sections, where I was walking on a fairly aggressive perpendicular slant. Of course it was the leg closer to the peak that got PT

@TheClarity101 2 жыл бұрын

Calf training fixed my screwed up nerves in my legs from a slipped disc in my back and got me back training so much better

@WiseRevenant 2 жыл бұрын

I’m all for a video on balance training.

@maksillorenzo9480 2 жыл бұрын

A balance training video would be awesome !

@colin7168 2 жыл бұрын

I would loveto see a Balance Training video. Thank you. I'm actually quite interested if you'd be able to add in stuff older people could do for balance - namely my Dad, to be honest. Thanks.

@basilneugoleus4144 2 жыл бұрын

Funny, I actually do those Lean Toe Press Backs. Because I always do what I like to call Bus-surfing on my way to university which is a lot more fun then just sit there or holding on to a pole. So I always did those Lean press backs like Michael Jackson while I wait for stuff like the bus to strengthen my feet so I can "surf through" bigger turns.