2 Unbelievably EASY Ankle Strength Exercises That Work- No Equipment (Prevent Ankle Sprains)
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- Опубликовано: 24 дек 2018
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present: 2 Unbelievably EASY Ankle Strength Exercises That Work- No Equipment (Prevent Ankle Sprains)
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![Fix WEAK Ankles [Strengthening Exercises & Sprain Rehab]](/img/1.gif)
3:20 Up and Down on Heels and Toes (10-20 slow reps)
4:00 Up and Down on Heels and Toes (one foot)
5:20 Zig Zags (5 reps)
6:40 One Foot Zig Zags
*ziggy zaggy 🙄
@@ClERCE shut up. He’s a hero
Thank you so mucch for the timestamps. I gotta strengthen my ankles
I used to have weak ankles - would end up on the floor or ground at random times! These exercises were easy but very effective and I haven't had a fall for over 5 years now.
The vid was posted 2 years ago……
@@Sebastian-re8cn that doesn’t mean that the exercises are 2 years old lol
@@piuthetongandaytrader1063 then why would they be on this vid if they already know the exercises🤡
@@Sebastian-re8cn maybe they subscribed to the channel? Regardless what does it mean to you. You’re obviously here to point out faults rather than to look for exercises that help.
@@piuthetongandaytrader1063 that’s why u got weak ankles shut up🤡
Don't listen to the critical people! Sometimes what's important is just making content and getting it online. You guys offer such solid advice for the sake of helping people improve their physical health. It's a great thing you two are doing!
Unfortunately, there are many trolls about, who derive much enjoyment from delivering destructive criticism merely for the sake of it.
Amen..
I concur!
This video was the start of soooooo much for me in my fitness journey.
I will always be grateful for it 🥹 I had zero physical awareness!!.. much less stability/mobility/strength.
I have come SO FAR! It’s incredible what one simple exercise can do!!! (The Ziggys).
Now I am able to do advanced HIIT training. A dream come true!
I had been sedentary my entire life, overweight and suffered injuries as a result. 31 year old female.
I first did this video two years ago.
I sprained my anlke about six weeks ago and it still "gives" from time to time. This is not the first time it's happened! As an organist, I need to keep my ankles in good shape for playing the pedals. Thanks so much for these brilliant exercises, which I'll be starting today.
2:10 in for the actual exercises
Thanks a million for your great info. Have a blessed new year.
Oh my gosh! These are wonderful and exactly what I need! Thanks Bob & Brad!
You guys are fantastic. So much useful advice, this channel is so great.
I happen to have balance issues, suffer from weak ankles & these are the same exercises I was told to do by a physical therapist after my injury. They helped & after trying these again, I think it's time for me to start doing them again & add them to my daily routine again. I really could feel the "burn"! I use an old shower pole for balance.
Thanks so much! This is exactly what I need!❤❤❤
🎄Merry Christmas🎄
This sounds amazing! I’m gonna try them both tomorrow. Thank you both so much.
Great second exercise! Thanks so much.
You guys are the best. Thank you.💐
Great video! I know I have some lateral instability in my ankles and have been wanting to find appropriate exercises to correct this. Thank you so much for posting😊👍🏻
Thank you for these, especially the ziggy zaggy. I broke my ankle 3 years ago and it is a constant battle keeping the strength up!
This video came just in time! I was experiencing some problems with my ankles. Thank you!
Love you energy! And content! Please never stop!
Thank you for protecting our ankles! 👏👏👏 Folding this into my daily exercise 🙌
I just recently sprained both ankles at different times but very close to each other, and this helps tremendously!
Had bad ankle pain for 4 years. Saw an orthopedic surgeon who specializes in ankles. No help.
After 2 weeks of your ankle exercise, 4 years of pain went away. Still doing 20 reps a day. 5 months & still No pain. I'm 81 years old.
That makes me incredibly sad that the ortho didn't help
❤❤Bob&Brad, this is a great video,Ty
This content is phenomenal help and useful to probably EVERYONE! MASSIVE THANK YOU
I’m 69. I had weak ankles as a child. Ankles too weak to roller skate. I’m using a walker since mid 2016. Was very glad to find you guys!
May ask why yu have had weak ankles?
Thank you for helping people!
thank you so much!!!!! You guys are the best!!!!!
Thank you so much for these. I broke my ankle and had ORIF surgery 7 weeks ago. I'm now walking and full weight bearing. I'm doing great and will be implementing these exercises as soon as I'm strong enough.
Thanks for these exercises
I'm working on my ankle strength/mobility and glute strength in preparation to start doing some running after a really long break. Love it that you just made videos on both! Thank you 😊
Which videos do you follow for glutes
@@michelewheldon7183 just do squats
Thank you so much. I have been feeling a painful tingle in my right ankle. The 2nd exercise identified where it was located. It hurts, so my first instinct is to stop, but it may be more beneficial to keep going, with hopes that it will alleviate the issue. Please wish me luck.
As a PTA I am always looking for new ways to help patients...have never thought of the ziggy ...love it!
Glad I found this video! Thanks!
You guys are awesome. My calves and ankles were destroyed during the police academy workouts and running. This helped soothe a bit
Please do more videos about recovering and strengthening the ankle, knees and back... ur work is great! .. thank you
Would be great if they show seated exercises, too!
Love these exercises guys. I'm a chronic ankle sprained. Will be incorporating these in my routine. In fact, just did em ! Thanks !
Bro, how did they work out?? Even i keep spraining my ankles. How useful are these to stop my sprains?
they are golden exercises for ankle rehab. thanks
Sir you are all videos are great. You are doing great job sir. Thanks
I like your guys content
I use your exercises for strengthening and they’re effective
Thank you guys 👍🏼
Thank you Bob and Brad, this is extremely helpful.
Glad we could help 😊
Thanks guys
Was just this evening wondering about how to strengthen my ankles and eventually my lower body and here I find this video.... however did you pick on my thoughts.!!
Fantastic
Thanks Gents
Thank you
Thank you. Did both exercises once and I already feel the difference.
That’s not possible but OK
fantastic!
Great video, will try for foot surgery rehab!
Good stuff
I needed this right now! Just got out into a boot for a weak ankle am for 3 weeks and it’s a pain in the butt!
Thanks
You guys are the first thing I listen to each morning. What a fabulous way to start the day! Thanks so much!!
THANK YOU !!!!!!
I’m going to do these, broke my ankle last November and think this is going to help especially as it affected my hip. Thank you so much for sharing
Hey bro. Hope you are fine now. Could you tell me how well they have worked. Its been 7 months now
@@pulkitkumar3942 These will do miracles for you, do them. Also look up videos on ankle proprioception and do those exercises as well. They will help you a lot
Have fallen many many times and thank God never broke a bone. Yay. But did tear stuff in my ankle. no fun!
Good stuff thnx guys!!
Glad you enjoyed it!
Hi Bob and Brad, very good video, especially the dance, I say peroneal. Loves😘
You guys are a hidden gem on the earth, enormous thanks from Sydney!
Thank you so much for that explanation. I have heel spurs and plantar fasciitis pain, but the swelling is at the lateral side of the ankles. So I’m assuming I have to do the zig zag exercise. I also have twitching muscles. My podiatrist ordered orthotics, but so far that has not helped. It seems that puts more strain on my ankles.
Hi there Brad & Bob, i just love you guys, you are both such a joy, that you even make me forget about my painful ankle & hip ;-)>
5:45
Thxs
What equipment are you using for your microphone headset❓
Any good videos for problematic Achilles?
Thanks docs 🥕
No problem!
Do you have anything to do for ankles after a stroke?
If someone has bad knees, would the side one be okay? I can’t do balance exercises because of my knees.
i had a LEFT total knee replacement 5 weeks ago. My knee was varus (bowed) 10 degrees prior to surgery. I am starting to walk farther distances now and seem to be tripping over my own feet sometimes. I looked down while walking and also observed myself in a mirror and my LEFT foot points toward midline or toes in, turns inward. Would these exercises help that problem? Will it eventually correct itself in time? Two questions. Thank you. I hope you answer.
Charleston? Or you could do the robot ala the Jackson5
20th Nov 2023 have marked 1 year from my ankle fracture and surgery,just want know what exercises can I do to strengthen the ankle and stiffness
Would this exercise be OK if you have shin splints?
👍👍
6:40 makes me appreciate James Brown that much more.
Christmas special
7:36
🙏🙏🙏🙏🙏
Sad that I only found this video after I sprained my ankle lol.
🎉
I can for the intro stayed for the advise
It’s easy to lift my heels but when I lift toes I really feel it in my knees, is that ok or normal?
Any exercise on the sciatica?
They have a video on it already
You bet, we have a playlist on this subject. Search it and you should be able to find all you need.
Wow James Brown really was ahead of his time he created a dance doing that exercise. 😄
6:40
Have you guys ever considered becoming dance instructors?
lol
But raising to high gets a bigger calf and I need bigger ankles
Where can I order one of those sticks?
See below video and click on "See more".
This will take you to our favorite product section and it will be there or simply search it out on Amazon. Bob and Brad Booyah
This sounds good for me, as i have broken both my ankles and gone through rehabilitation.
My problem is stairs. My PT had me squeeze my buttocks as I take each step up, and this is good. But stepping down stairs is horrible! I don't know how to control it so that it doesn't end up pounding my 200+ lbs weight on one foot. Would this "ziggy - ziggy dance" work for that? Or is there some other foot exercise to assist me going downstairs like squeezing my buttocks REALLY does help me go upstairs? Thanks. I wait for your reply with bated breath.
Ziggy Zaggy will not help so much for going down steps, I would advise quadricep strengthening. Ask your PT for this.
LOL
He almost forgot his name, hahahaha.
❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
Firstly you both said no equipment needed and then produced these poles!
Secondly what is it called and where do I buy one?
Use the stick of a an old broom or mop
You can use a chair or a table
This could have been shown in thirty seconds
Starts at 3:19 good grief 😓
A bit too much talking but nice guys
Ankle sprain is the most shitiest thing that can happen too you be careful before you start running you I’ll need a nice and perfect warmup if you do it wrong you I’ll get Pergament injury!!trust me ankle sprain is not a joke it holds your whole body weight never forget my words train your ankles make a good steel ankles then start your hobby
Can we do these exercices barefoot?
Yes. I di them barefoot.
If you do the ziggy ziggys on carpet barefoot, it tickles😊
Don't yu guys know how to moon walk 😆😆
🅱️ wqlk ‼️😅
I wish yall wouldn't talk over each other so much and just do the workout lol
Damn putting home boy down at the end was in poor taste
perineal is NOT the same thing as perineal hahaha
Can you do this barefoot
So much talking
They both don’t have clear speech use stories, bla bla bla Just be focused 😮