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How to Strengthen Ankles: Balance, Stability, & Mobility
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- Опубликовано: 10 мар 2022
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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?
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No.
what is your current height and weight?
Please make a video on explaining if doing pull ups will increase my height please
How about a video on Daredevil training i really liked the batman one you made .
What brand are your barefoot shoes?
I’m a concrete worker and I spend several hours a day constantly rolling my ankles while walking on rebar. This is very useful
Are your ankles good now?
@@Messup7654 I have no problems with my ankles currently. Barefoot walking has probably helped a lot.
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.
This was my experience, too! Really glad it helped 😁
Awesome! Hope for me!
@@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!
omg, It literally worked for me too! I can squat much deeper now, Thanks a ton Bioneer!
@@tyangrundstrom2301 😁
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
That's my kind of training. Then on to the biscuit dunking practise.
Interesting, might have to try this out! Thanks man. Happy Easter and God bless you!
whats this for exactly?
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?
@@stretch1807 Yup, that's right!
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.
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
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
Also rugby boots are horrible for the foot & ankle. Barefoot exercises could greatly help with proper mobility strength and balance
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
What sort of benefits did you experience? Less pain, more strength in the ankle and calf, etc.?
@@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.
@@davidfranz5215 Whats your routine, what do you do exactly?
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
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.
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.
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!!
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!
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.
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!
You need to get barefoot shoes asap. You're destroying your body if you're wearing regular shoes for jobs like these.
@@CptAngelKGaming you have to have foot protection, though. it's a job and safety requirement.
I know you commented this 10 months ago, but I recommend using compression socks :)
@@-._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.
@@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
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.
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!!🙌🙌🙌
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.
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 👍💯
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!
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
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!
only channel thats give praise to other content to producers. cheers bro. keep the great videos
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!
Good stuff. Glad you mentioned slacklining..absolutely love working that for balance, ankle mobility, core strength, leg strength, etc. Plus it's so fun.
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!
Thanks mate
Just a quick note my life and movement has changed hugely since finding your Chanel cheers
It's so awesome to see an encouragement in training ankle mobility, as it is so neglected/underrated
Omg mate I literally just messed up my ankle last week and I was looking for one of these. Thank you so much man
Great video as usual Adam. We appreciate you
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!
As always, a million thanks. I always get so much out of your videos.
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! 💪
nice seeing you here
@@_uchiha Thank you, back at you! 👍
Love your videos, so much to learn from the Bioneer. Thank you.
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!
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!
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.
Shiiit how did that happen
Good stuff, I find hockey and running help out my ankles a lot
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 😂
After all the injuries I’ve had to my legs, I’d love a video on balance!
I would love to see you do a longer video on improving balance!
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.
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.
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.
Yes! 100% 👍🏻
@@TheBioneer thank you for your channel that is informative, insightful, honest and interesting.
Patience. Perseverance. Humility.
Excellent video! I think people truly underestimate how important this topic is... they take their ankles for granted as that tiny bit that has always handled itself... they'll come around one they age a tiny bit.
Thank you for the info here!
Are you by any chance going to add a Wrist vid to your Joints and Injury Prevention playlist?
I've been working to get back into shape; just putting the lifestyle back together. I've noticed my wrists and ankles need some help, haha!
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
I literally needed this video, clicked on it asap.
this is a great video! Def need to apply this stuff to help with skateboarding and rugby - thanks from the states m8!
Hi Adam, Yes, I am looking forward to your video on balance! Thank you, John R.
Great timing I've just started implementing ankle strengthening for my taekwondo training
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.
Dude this fixed my ankles after i broke one. Really appriciate you doing this, ur helping people
Phew! For a moment there I thought you weren't gonna finish the vid off properly dude 😉😁. Great content again 👍. Thanks man. 😎
Hi, new subscriber cause I love your philosophy on cross training and being fit for life and in different areas.
I'd love a balance-focused video. I really need some good advice for balance as I'm starting to realize
Just started watching this channel and I would love to see a full video on balancing
You and youre videos are incredible and to see different training philosophy
great video going to use some things I learned here.
I'm always working on my feet! Thanks!
Don't worry! I'm watching it for the second time! I love the information you are sharing
Thank you so much for being so amazing and inspiring.
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
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.
I NEEDED THIS MY DUDE!❤️
Yes, I would like more videos on balance training very much 👍
Balance training, Absolutely! My balancing on one leg needs much improvement.
Hey, that was great! I'll try to include some of these exercises on my weekly training routine. Do you have a similar video about wrists?
Best fitness channel by far! Whats your height and weight these days my friend?
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
That exercise with the band round the ankle works really well on the back of the ankle too.
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
I walk the curbs in the neighborhood wherever possible when I go on walks. They are the raised kind that have a flat area about as wide as a foot. Not a slack line but improves balance for sure.
I have a screwed up ankle (tendinitis), so I’m excited!
Me: [side-eyes my ankles]
Ankles: [riotous laughter]
Ours is a complicated relationship.
Ankle stiffness due to injury is a huge one. I've broken both my tibias so take my word for it!
Your my saviour. I’ve learned so much from you. Had scoliosis since I was 12. I’ve literally learned enough f rom you and a few others to fix my back. I can run on sand. I don’t have to wear orthotics all my life. And I can bench press squat deadlift and do pull-ups. Soemtimes I was told I could never do without hurting myself. I am eternally Grateful for you. Thankyou so much.
Love to content! Please keep it up!
That tip about activating the tibialis while pistol squatting is actually genius!
I would love to see video on balance :D Great video as always
yes please do a video on balance training
I was hoping you'd mention Knees Over Toes guy. It's wild the things he does with his degree of motion in his ankles and knees.
Hey Adam is there any chance you could do a video dedicated fully to mastering balance for athletes? This would be extremely helpful as there arent many clear and concise videos such as the type you make on the topic of balance. Thanks
He heard you
I like your approach to fitness. Thank you
As someone with a torn plantar fascia, plantar fasciitis, and generally weak ankles I'm looking forward to supplementing my physio with this stuff!
Look at the Hyperarch method from Chong Xie. Basically he says (and also can proof) that the fascia and nerves etc. are connected to your glutes , which is crucial for your body in every aspect, but lost by many people because our feet didnt get any proper stimulation in the early years as baby’s/kids. Just look it up on instagram or RUclips. I commented because I know it will change every problem you just stated in the most efficient way.
I did some similar exercises to help my ankle recover from a skateboard injury.
Speaking of which, would you ever be interested in doing a video about how skateboarding affects the body physically? I've actually started to include skateboarding in my conditioning workouts so I can get more practice frequency.
Skateboarding affects the body by injuring it. That’s about it. You will regret skateboarding I promise.
Hi there I noticed a piece of equipment that you did not mention which is worth mentioning considering you are talking about ankle flexibility, mobility the piece of equipment in question is the squat wedges because you can use them in two ways the first way is with the heel of the foot on the highest point of the wedge the second way is with the toes on the highest point of the wedge having performed Olympic weightlifting, powerlifting this is where I discovered wedges over 40 years ago there are many exercise variations when using the wedges that can help with ankle flexibility, mobility you can use them on a variety of squat, deadlift movements stay safe and healthy
Yes, I've been really looking forward to more information about how to train Balance. I know that some people talk about Juggling on a balance board. I am curious for the brain training benefits, and I wonder if it is possible to do these things to music to offer a more difficult challenge.
This is perfect for myself who always has issues from the knees down.
I actually already have something I could use as a slackline. We use them to secure loads on the small trailer but we've got a few of them and they're about as wide and just as flat and strong.
No trees around here but I've got loads of those super strong steel square poles they use to prop up street signs. So I guess I'll just put them a foot or so into the ground and cement them in for stability instead. They are filled with holes so I can just use rebar to secure the strap in position strong enough. Thankfully I bought like an extra 300lbs of cement a couple months ago.
I never really thought about anyone finding it difficult to get into a deep squat,but years of hauling furniture and doing heavy duty landscaping made me really good at that.
Don't underestimate the benefits of physically hard work,training those muscles 40 hours a week for years builds a good strong foundation
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How does a video that was just released already have a comment that is 2 days old? I smell time travel
Awesome I just started slack lining recently myself
Yes, please do a balance training video!
A note on your barefoot shoe mention. Look up Paul Chek athletic shoes. He goes into great detail about exactly how cushioned shoes effect your entire body and how they cause all kinds of injuries that you would not think are coming from your shoes. Paul Chek is the father of functional strength training. His book, how to eat,move and be healthy is short and personalized. Totally changed my life for the better.
Yes, I WOULD like to see videos on balance. I recall my Wii balance board suggesting to me that I probably tripped frequently while walking.
Yes on the slackline video please!
awesome stuff, balance videos would be dope!
Brilliant as usual.
Balance training is phenomenal
learned about the ankle mobility wall test from Chase Mountains He does reps of it too against a wall to improve ankle mobility. Just inch your foot further away from the wall as you improve to get into deeper ranges of motion.
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.