I strongly recommend the use of a slant board to assist in stretching the calf muscles and improving dorsiflexion. I bought a variable-angle one last week, and it is significantly better than using a step or leaning into a wall. There is a study out there that says a person with poor dorsiflexion is 16 times more likely to have knee issues.
Bob, my mom is a speech language pathologist with over 45 years experience. She’s worked with everything from kids with speech problems to stroke victims and oral surgery patients. I showed her a couple of your videos. She says you’re doing a great job and sounding better every video. She sends her encouragement and support! Go, Bob, go!
Awesome video, from my experience from working out with bodyweight to strength training with resistance and many years of skateboarding with ankle injuries this was awesome video, thanks guys very well appreciate it!!
Great timing you guys! It’s inspired me to measure and every single tip is helping and reminding me how to help the tightness in my ankle/calves and quads after severe ligament damage! So appreciate xxx
I've had a broken ankle, and the plates and screws are still in there. I notice I favor that side, so paying attention to stretching is helpful to keeping me flexible.
@@monicaotis5660 ... Hi Monica. The doc (s) recommend that the hardware will be ok, and the ankle, if left alone. If they take it out it leaves holes for a time and that weakens the bones. Since mine are both sides of the ankle, and at my age, I figure it's all better left alone. All the best.
@@monicaotis5660 hey Monica, had an ankle surgery 4 weeks ago and had a plate and 11 screws put in. My splint was taken off and now I have a very stiff ankle. How was your recovery process? Did the stiffness go away? Are you able to walk like you did before the injury? TIA
I had complete ankle replacement two years ago. Most of these I cannot do but I’m going to keep at it. Measured myself and even at 1” away from wall still lifting my heel but now I have a goal 😉 thanks for the informative video.
I had a gastrocnemius recession procedure and that helped me immensely! No amount of stretching ever gave me the significant improvement in my ankle flexibility until I had surgery.
This must be a dozen or so in a row at this point…. I told my husband yesterday about my ankle being too tight. It’s been bothering me more the last couple months. It’s freaky how in sync I am with your posts. Although it’s probably expected after the back and hips videos
Thank you for the tips @Bob & Brad. My range of motion is big toe at the wall and be able to touch the wall sometimes i can reach 1 inch of range of motion on a good day.
This is what I do, try to put my knee to the wall. I had a double fracture nearly 2 years ago, plate and 11 screws fitted. I do not get any pain, but I still can not bend it. My heal is raised off the floor, when my toes are just 2 inches away from the wall.With my good ankle, I can do 6 inches.
I already have plenty of flexibility since I have hypermobility but I had a ruptured tendon on my outer ankle when I was a kid which was surgically repaired. I didn't get post op PT and now I'm older the supination is causing serious issues.
Broke mine severely in 2019. Osteoporosis I didn’t even have a clue about. 4 screws and 2 years later still swells and walk like a toddler down the stairs. Pt was a joke. I will try this. Still have to be mindful of breaking something else.
For weeks I've been suffering from pain in the anterior ankle (talus) area where you mention possible impingement. What else in addition to the belt/band around that area along with the calf stretch can I do?
Why does top of my foot hurt on the side going towards the little toe? I do have plantar fasciitis. I can’t rid of the pain. I do stretches with Thera band and roll on ice bottle and tens unit. My right heel is real tight
So this is great. I do have a question though. I have severely limited dorsiflexion in my left ankle after a compound break at 29 over a decade ago. I have been told by my doctor my talus is very stiff in that ankle even after having the plate and 10 screws removed. I put a lot of pressure on my left knee as a result of the seriously stiff ankle joint. Will to try anything to loosen it up and increase flexibility.
My talus bone was fractured 7 months back in March 2021. It was Hawkins type 4 fracture. My left leg was in cast for 3 months. And I from past 4 months I am doin physiotherapy. Now I can walk with limping and pain on both sides of ankle. And my ankle is very much stiff. After exercise it frees the ankle little bit. I am very worried about that it's not gonna heal. And for the lifetime I need to walk with limping and pain. Still I am not giving up and I will continue my exercises 3 times a day. It was a sports injury while playing volleyball. I twisted my left ankle very badly and it brokes talus bone And need to go through surgery and 2 nails inside it. Kindly provide me some suggestions
@@Makash_432 I had to go with second surgery because previous surgery nail damaged my ankle cartilage. and now in second surgery cartilage is donated from my knee to ankle. now it is almost 5 months for second surgery with cartilage donation and bone grafting in talus. now my ankle has 4 screws. I can walk now with slight limping but stiffness is there and ankle rotation is limited
@@Tiger-Village It's my second surgery too first surgery was was failure ☹️ fake doctor used screw instead of plating. It's been 6 months since the first surgery and 3 months since second surgery. I was not able to do much physical therapy because of the wrong surgery, so I have limited range of motion. Now I have started physical therapy my ankle is very stiff not much improvement in physical therapy, I am in high level depression 😫 can we Connect on Instagram your Instragram ID
Hi Bob and Brad, I had a complex ankle break and dislocation in 2015. I still don’t have enough range of motion to do a proper squat. Do you think I’ll ever be able to do have more range of motion to do squats and other types of those kind of exercises? Thank you for your wonderful content!
I lost feeling in my foot ankle and part of leg from sciatica and can't move my ankle completely can't lift it up only goes to the right when I try. No balance. Will I ever be able to walk normally again? Will I get feeling and movement back???
We can’t answer that due to individuality situation however we would suggest to keep trying the correct exercises and hopefully eventually it will help
I started PT on March 4th after being in an aircast for 3 weeks. My ankle is so stiff, I can't walk normal. How long should one do these exercises a day? How many weeks?
Tried these exercises while watching the video (rewinding many times to get the details.). Due to hip limitations I could not do the knee on floor/foot on floor exercise nor deep squatting (10 degrees above horizontal is as deep as I can sustain on the wall, which doesn’t challenge the ankle.). After the exercises I did (stair calf stretch, rolling bar, chair calf stretch), I now have 3” with warm muscles.
I have always gone for long walks (~60min+) on a near daily basis. I've never had an issue before. This year I find that as I walk my ankles lock up as I walk, and my gait is like walking in the water - like soaked shoes. As I walk further the pain runs up my shins. By the time I return home the pain is near excruciating. After I stay off my legs for about an hour most of the pain resolves. I do quite a bit of stretching before my walk, I make sure I have comfortable, broken-in shoes, etc. Any suggestions?
What can one do if their ankles are TOO LOOSE? (Other than ankle wraps). P/T will loosen the ligaments even more and ankles get worse! Found out the hard way...
@@brucemanKBW Thank you for the tips. I just looked into heel walking for the tibialis. I 'm also going to try to find a calf exercise that won't stress my knees, I had difficulty finding that previously, so thank you for motivating me.
@@SheenaHolly another good one is toe raises leaning back against a wall, feet about 1ft away from the wall and raise your feet up at the toes for 1 minute X 3 sets. Awesome tib excersise anyone can do in their home.
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
I strongly recommend the use of a slant board to assist in stretching the calf muscles and improving dorsiflexion. I bought a variable-angle one last week, and it is significantly better than using a step or leaning into a wall. There is a study out there that says a person with poor dorsiflexion is 16 times more likely to have knee issues.
Thanks for this feedback!
Slant boards are great, I played football in College went into the training room everyday and used them.
Able to link the one you got? Would appreciate it
Bob, my mom is a speech language pathologist with over 45 years experience. She’s worked with everything from kids with speech problems to stroke victims and oral surgery patients. I showed her a couple of your videos. She says you’re doing a great job and sounding better every video. She sends her encouragement and support! Go, Bob, go!
Wait what happened? Did bob have a stroke or something?
@@Charger319 No, I believe oral surgery.
That’s awesome, thank you for asking her!!
@@Charger319 he had some cysts removed from his mouth and is recovering
Just what I needed. 3 months post op for my ankle and I'm ready to make a ton of progress
Good luck !
Awesome video, from my experience from working out with bodyweight to strength training with resistance and many years of skateboarding with ankle injuries this was awesome video, thanks guys very well appreciate it!!
Happy to help
Y'all are awesome! Thanks for taking the time to do all these for us! So helpful.
Happy to help
Thanks!! I’ve had ankle issues for months. You guys are awesome. Thank you 🙏🏼
You are very welcome
Great timing you guys! It’s inspired me to measure and every single tip is helping and reminding me how to help the tightness in my ankle/calves and quads after severe ligament damage! So appreciate xxx
Glad you liked it
I've had a broken ankle, and the plates and screws are still in there. I notice I favor that side, so paying attention to stretching is helpful to keeping me flexible.
Me too. Plate with 10 screws. Hoping all will stay good with the hardware.
Can I come with a screw driver to remove it ????
@@monicaotis5660 ... Hi Monica. The doc (s) recommend that the hardware will be ok, and the ankle, if left alone. If they take it out it leaves holes for a time and that weakens the bones. Since mine are both sides of the ankle, and at my age, I figure it's all better left alone. All the best.
@@butterfly_4998 You can take mine out! 😁
@@monicaotis5660 hey Monica, had an ankle surgery 4 weeks ago and had a plate and 11 screws put in. My splint was taken off and now I have a very stiff ankle. How was your recovery process? Did the stiffness go away? Are you able to walk like you did before the injury? TIA
Thanks for this informative video! I have a diagnosis of lupus and my ankles and knees have issues.
I had complete ankle replacement two years ago. Most of these I cannot do but I’m going to keep at it. Measured myself and even at 1” away from wall still lifting my heel but now I have a goal 😉 thanks for the informative video.
I had a gastrocnemius recession procedure and that helped me immensely! No amount of stretching ever gave me the significant improvement in my ankle flexibility until I had surgery.
Thanks for Teaching all this y’all must live long may God bless you both
I love you guys and I wish you very little trouble with your own aches and pains after all these years helping other people. 🔆🌞🌻
Thank you very much
Great video! Very informative. Thanks for sharing!
You’re very welcome!
This must be a dozen or so in a row at this point…. I told my husband yesterday about my ankle being too tight. It’s been bothering me more the last couple months. It’s freaky how in sync I am with your posts. Although it’s probably expected after the back and hips videos
I've noticed the same with their videos & my aches & pains.
Hopefully this helps!
I have some hypermobility in my joints and suspected sinus tarsi syndrome from repeated ankle sprains ☹️
Sorry to hear that
Thank you for the tips @Bob & Brad. My range of motion is big toe at the wall and be able to touch the wall sometimes i can reach 1 inch of range of motion on a good day.
Much love from Copenhagen guys, love your videos!
Bob's "you would" at 12:16 shows their level of friendship hahaha, love these guys and there back and forth commentary
😃
Thank you Bob & Brad!!
You are very welcome
so nice to have benefits and fun while watching your videos.
Thanks!
You guys are like the cool, smart uncles I never had.
This is what I do, try to put my knee to the wall. I had a double fracture nearly 2 years ago, plate and 11 screws fitted. I do not get any pain, but I still can not bend it. My heal is raised off the floor, when my toes are just 2 inches away from the wall.With my good ankle, I can do 6 inches.
I already have plenty of flexibility since I have hypermobility but I had a ruptured tendon on my outer ankle when I was a kid which was surgically repaired. I didn't get post op PT and now I'm older the supination is causing serious issues.
Broke mine severely in 2019. Osteoporosis I didn’t even have a clue about. 4 screws and 2 years later still swells and walk like a toddler down the stairs. Pt was a joke. I will try this. Still have to be mindful of breaking something else.
It's been 7 years for me, screws, a plate and two tight ropes. My ankle still swells and gets stiff. It doesn't ever fully go away. 😔
Ok
Thanks for the video on this problem!!!
Happy to help 😄
Just what I need. Cheers
Cheers!
I woke up with sharp pain in my right ankle, so this was good timing.
Glad we could help!
The belt stretch at the end is genius
Love from India.... Two months back I got operated my ankle joint... Which excersise Will work for me... Plate is planted
"We'll say his name's Kyle.. cuz his name's Kyle" 🤣😂
😂
Is the chair exercise/weight exercise okay on the knees? What are the important things to do/avoid to protect your knees during this stretch?
Thank you! This was so helpful (as always!)
6:42 i love bob and brad
For weeks I've been suffering from pain in the anterior ankle (talus) area where you mention possible impingement. What else in addition to the belt/band around that area along with the calf stretch can I do?
Thank you for sharing Namaste 🙏
You’re welcome!
Why does top of my foot hurt on the side going towards the little toe? I do have plantar fasciitis. I can’t rid of the pain. I do stretches with Thera band and roll on ice bottle and tens unit. My right heel is real tight
Have you done our PF exercises?
@@BobandBrad no I have not. Just found this video today
Great video. Thanks.
Any chance this helps if you have screws and tight ropes in your ankle? 😕
So this is great. I do have a question though. I have severely limited dorsiflexion in my left ankle after a compound break at 29 over a decade ago. I have been told by my doctor my talus is very stiff in that ankle even after having the plate and 10 screws removed. I put a lot of pressure on my left knee as a result of the seriously stiff ankle joint. Will to try anything to loosen it up and increase flexibility.
Hey, how is your ankle now? Do you still have the stiffness. My ankle is so stiff after surgery.
12:13 When I have a friend named Bob, sometimes I call them Tom. I never could figure out why! ;)
😂
My talus bone was fractured 7 months back in March 2021.
It was Hawkins type 4 fracture.
My left leg was in cast for
3 months.
And I from past 4 months I am doin physiotherapy.
Now I can walk with limping and pain on both sides of ankle.
And my ankle is very much stiff.
After exercise it frees the ankle little bit.
I am very worried about that it's not gonna heal. And for the lifetime I need to walk with limping and pain.
Still I am not giving up and I will continue my exercises 3 times a day.
It was a sports injury while playing volleyball. I twisted my left ankle very badly and it brokes talus bone
And need to go through surgery and 2 nails inside it.
Kindly provide me some suggestions
Mine was 6 months very stiff what is your progress
@@Makash_432 I had to go with second surgery because previous surgery nail damaged my ankle cartilage.
and now in second surgery cartilage is donated from my knee to ankle.
now it is almost 5 months for second surgery with cartilage donation and bone grafting in talus. now my ankle has 4 screws. I can walk now with slight limping
but stiffness is there and ankle rotation is limited
@@Tiger-Village It's my second surgery too first surgery was was failure ☹️ fake doctor used screw instead of plating. It's been 6 months since the first surgery and 3 months since second surgery. I was not able to do much physical therapy because of the wrong surgery, so I have limited range of motion. Now I have started physical therapy my ankle is very stiff not much improvement in physical therapy, I am in high level depression 😫 can we Connect on Instagram your Instragram ID
Hi Bob and Brad, I had a complex ankle break and dislocation in 2015. I still don’t have enough range of motion to do a proper squat. Do you think I’ll ever be able to do have more range of motion to do squats and other types of those kind of exercises? Thank you for your wonderful content!
Thanks
These exercises do work.
Any good methods to fix loose ankle?
Wall sits put too much pressure on knees?
I lost feeling in my foot ankle and part of leg from sciatica and can't move my ankle completely can't lift it up only goes to the right when I try. No balance. Will I ever be able to walk normally again? Will I get feeling and movement back???
We can’t answer that due to individuality situation however we would suggest to keep trying the correct exercises and hopefully eventually it will help
@@BobandBrad thanks so much which exercises do you think would be best for this?
Louis CK talked about this.
I knew I had a very tight right ankle, but not this bad. 3.5 inches on the wall test. Oofda.
I started PT on March 4th after being in an aircast for 3 weeks. My ankle is so stiff, I can't walk normal. How long should one do these exercises a day? How many weeks?
Hey, I also have a stiff ankle after surgery. How is your ankle doing so far. TIA
@@morbeynjoroge8250 I might be able to help you. What exactly happened to your ankle? Was it a fracture? Or just a bad sprained ankle?
@@AceCorr it was a fracture. I broke both tibia and fibula and had a plate and 11 screws put in.
@@morbeynjoroge8250 Sorry, I can't help you there. If you have a bad sprained ankle I can help. However, your injury is too severe for me to help you.
I have to pop my ankles by sitting on my heels with tops of foot on the floor. If I don't they lock up and I can't walk without pain.
Have you talked to your doctor?
@@BobandBrad the VA doesn't care. They took an x-ray and didn't see anything and said "we don't know."
bob and brad are straight up himbo pog daddys
✨good job.
I strongly recommend that Brad goes to the beach and gets a tan. 🦶🏻
Nice idea thanks alert for me kovai india🇮🇳
Hai I am from India...
Hi!
I have this. Came on out of nowhere. What causes it?
What about top of ankle/foot?
How to heal tendonitis on you aquiles
My ankle would snap and thereby become way too loose.
I am at 2” on both feet. I’ve been noticing I want my ankle to bend more. It doesn’t feel right.
Tried these exercises while watching the video (rewinding many times to get the details.). Due to hip limitations I could not do the knee on floor/foot on floor exercise nor deep squatting (10 degrees above horizontal is as deep as I can sustain on the wall, which doesn’t challenge the ankle.). After the exercises I did (stair calf stretch, rolling bar, chair calf stretch), I now have 3” with warm muscles.
I'm only at 1.5 inches !!!
I have always gone for long walks (~60min+) on a near daily basis. I've never had an issue before. This year I find that as I walk my ankles lock up as I walk, and my gait is like walking in the water - like soaked shoes. As I walk further the pain runs up my shins. By the time I return home the pain is near excruciating. After I stay off my legs for about an hour most of the pain resolves. I do quite a bit of stretching before my walk, I make sure I have comfortable, broken-in shoes, etc. Any suggestions?
Start doing Calf Raises and Tibia Raises. Look em up on RUclips
@@rockon8174 thank you
How about a super duper loose ankle?
USE DOLLAR STORE NOODLE AN CUT TO SIZE
Ha ha if I got on the floor to do that I would never get up.
We’ve done a video for that too!!
What can one do if their ankles are TOO LOOSE? (Other than ankle wraps). P/T will loosen the ligaments even more and ankles get worse! Found out the hard way...
Strength training of the calves, tibialis and feet muscles will help satablise your ankles.
@@brucemanKBW Thank you for the tips. I just looked into heel walking for the tibialis. I 'm also going to try to find a calf exercise that won't stress my knees, I had difficulty finding that previously, so thank you for motivating me.
@@SheenaHolly another good one is toe raises leaning back against a wall, feet about 1ft away from the wall and raise your feet up at the toes for 1 minute X 3 sets. Awesome tib excersise anyone can do in their home.
I don’t know, but my belt is getting way too tight lately. How to fix? Haha
We’ve got videos for that to
I keep telling my gf 5 is normal too but she doesn't think so :(
😬
Very nice. Flexibility is big.
It really is