3:20 exercise #1: single leg balance 3:29 #2: single leg balance with heel raise 3:44 #3: balance board beam training 6:27 #4: heel raise walks 6:48 #5: heel raise walks on the stairs 8:25 #6: supinated lunges
I’m 17, and have rolled my ankle 6 times and torn multiple ligaments… this video really helped haven’t sat out a game since watching this video thanks a tone! My landings are much more stable thank you!
Same thing happened to me . I torn all the ligaments in my ankle but once it had fully healed I continued to sprain it in netball . These have helped great !!
I have broken, i forgot the name, but basically the small ligament which is 1 or the most important for like horizontal stability so i suffer from this. I got my ankle operated but sadly my ligament broke again
I use a rebounder. 2 mins . Of. Bounce ( light bounce). Whole body & balance . Thank you for your comment. I have a full body workout I do daily . (On my bed) cause of having issues with back n knees. But Jesus has healed me. Mark 10:52. You are healed.
I had a friend who told me that one of the problems we have with our ankles is that we walk on too many flat surfaces. As a result we overuse some muscles and underuse others. So it is a good idea to go hill walking, and if you are running on a flat surface it is a good idea to spend some time running backwards and some time stepping side to side in order to activate underused muscles. However best of all is to run up and down sand dunes which will stimulate your muscles in all directions. This needs to be done with care for the first time - build up the strength and flexibility before going flat out.
Really appreciated this help. I'm 68 and suddenly feel my feet aren't working, especially in the morning. Had flat feet as a child. I will do these exercises every day to strengthen my feet. I don't want to become old before my time. thank you again.
I was also told I had flat feel as a child. But growing up and learning more I found out that my feet are actually totally fine - they just needed to be trained to be stronger.
If you dont mind a question, how is 6:10 correct. I supinate heavily (apparently) and i got x-legs like this graphic, and according to the segment at around 7:50 supination is the goal. I cannot make sense of this, because i should have straight legs and no flat feet
Surprisingly enough most people's knee instability is from foot and ankle weakness, strengthening your base relives pressure and improper weight distribution all the way up the kinetic chain
I’ve found that catwalk (walking along a straight line with foot on line) with toes first helps a lot. I had quite the deformed ankles, now they are a lot better.
This is very underated information .. many of us aren't aware we are using bad posture and wonder why we have pain .. also learning to keep your feet ankles and joints strong and flexible is key to maintaining our youth as we age
I've been running barefoot through wilderness and rocky deserts for years, and I must say that my ankles are practically indestructible. Even if I need to drop 10 feet to get to the next rock, any pain sustained from the shock is gone in a couple of minutes.
This is an INCREDIBLE resource to be given for free. Thank you for sharing this and allowing it to be accesible to all, no matter what walk of life you're from. A gamechanger for me for sure as I have studied and worked professionally as a dancer/musicaltheatre performer for about 15 years and have had massive issues with high muscletonus in my whole body and excruciating anclepain. I'm very excited about my progress! Thank you again - Denny
I’m in my 60s with an S-curve scoliosis. I’m convinced that my spinal misalignments are the root cause of the foot and ankle issues I’m having. This was helpful and I appreciate the science behind the exercises.
Ok so I have learned so much from you. Had nothing but problems with my feet since maybe 25. Now 72. But you are making me realize that my problem might be more in my ankle. Very tight achilles tendon which no amount of stretching helps. I don't think I can do all of these exercises but will try the ones I can at 72 years of age. BTW I would love for you do a video on children’s feet. My grandson's second toe overlaps the big toe and I am worried he will have problems in later life. Now lastly I want to do your whole foot health program, where do I sign up. Thanks for enlightening me.
Wow, great video! Easy to understand, simple to follow, nice segway of examples, not bored once, all the while providing science based evidence from studies to support your claims. Well done!
Thanks! I have a slight scoliosis of my spine and both feet had rolled-in since childhood; I wore correction shoes back then (my dad had it all of his life too.) Your (red) skeleton diagram helped me understand how it all works (or doesn't work) together. After years of yoga now I find only my left rolls in (pretty bad) and the arch is pretty flat. I will start your exercises today. I even have a pipe and a board I can use.
This really helped me be enlightened about my foot. I have been experiencing problems with my feet which ALWAYS affect my movement. Thank you so much for this! I wonder if you have some tips for people with bunion. Typically, people like us who have bunion really have an uneven foot :(
Am so glad I happened upon you. At 69 I realize my ankle strength and agility now needs improvement after not cycling for awhile. Your heel lifts will likely do the trick. The idea of a balance board would be great too as I want to stave off the effects of old age for as long as possible. I always wished I could be athletic and in ways finally have achieved more than all those youthful athletes I envied so much in my younger years with nothing but tenacity.
SO glad I found this video, im a football player and I have sprained my left ankle 9+ times in last 3 years and had a POP twice making my ankles really weak and every time I have an injury my performance decreases and I will start doing these exercises and update about how I am feeling 👍
Wow 😮. This was the Best and most informative teaching video I’ve come across on ankle strengthening. I gotta share your channel with my colleagues. Cheers.
Thank you for this very informative video.. Everything you talked about I have . ..but the trouble I have now is arthritis in my knee and the doctor says in my foot. With the knee trouble right now I can do the tip toes holding onto a chair. Thank you! I will keep on working ☺️
I have a disease that caused both my entire feet and sides of my legs to go numb. When the numbness wore off, my muscles were so incredibly weak. So weak I can feel them moving as i walk or move fast.. yeah.... it causes horrible painful and annoying spasms that are constant. I'm really gonna go for it with these exercises and more to try to alleviate my spasms. I really hope it helps me!!
Video is great, some of those exrcises are great. Im obese and used to do tkd so my ankles got destroyed over time, im using these tips to start reinforce my feet bcs i was having pain by just walking
And too, for those with TMJ, in many cases - especially severe cases, end up with a forward head posture. This affects the neck, spine, hips, legs/knees and ankles, resulting in one or both ankles pronating. Work on that posture and stand erect whether you have TMJ or not.
Excellent information on your videos Thanks! Now for my problem....help if you can please? I am 68yrs old ,over weight , with spurs on my metacarpal cuniform joints....I walk bare foot most of the time( have done all my life) ...and I suffer from severe pain on the upper foot......Any advice please will be most welcome. I have watched others of your videos and really want to try your muscle strengthening exercises too ( as best I can manage). I have sjorgrens syndrome which affects the ligaments as well.
I like your exercises about the ankle strengtening. I did some of the exercises on a balance board. Maybe I have to do more repetitions. Do you have also exercices about de achilles and knees. I have a neutral foot. Thanks!
Best single exercise I ever found for ankle strength came back in my days as a footbag/hacky sack kicker. It supposedly came from a kick boxer. Find an old tennis ball, put it under the ball of one foot, then try to balance on the ball. Since it is squishy, your ankle bends in all directions. I squished the tennis ball down flat enough so that I wouldn't roll my ankle too far without my foot hitting the ground. There are several variations with a section of a sphere glued onto a piece of plywood. Same idea. You can stand flat footed on the plywood, but I prefer to stand on the ball of my balance foot/leg. Took Thai Chi for years, and similar to other martial arts, it is all about balance on one foot and then moving to the other foot while maintaining balance.
Good video, i will try sone and might have a few good ones for you. The main thing missing from this video is that you should try these on soft surfaces aswel like sand or grass.
just bought myself a pair of door hinges. and will install them on my ankles as instructed
🤣🤣🤣
🤣🤣
That will end to an orthopedic hospital if applied to seniors.
Real shit tho 😂
Good shit bro
3:20 exercise #1: single leg balance
3:29 #2: single leg balance with heel raise
3:44 #3: balance board beam training
6:27 #4: heel raise walks
6:48 #5: heel raise walks on the stairs
8:25 #6: supinated lunges
Hero
Super Hero
Thanks
Thank you!
No problem.
Exercises begin at about 3:20
Thank you
@@sairamughal8336 You're welcome.
@@96tolife 🤙
May god bless you
Thank you, he wasted time with that introduction. Wewww!
Exercise 1: 3:19
Exercise 2: 3:27
Exercise 3: 3:43
Exercise 4: 6:25
Exercise 5: 6:47
Exercise 6: 8:23
Thanx
Helpful. Thx
Ily
VERY helpful, thanks
Thanks man
Thanks
I’m 17, and have rolled my ankle 6 times and torn multiple ligaments… this video really helped haven’t sat out a game since watching this video thanks a tone! My landings are much more stable thank you!
Bro i have the same issue with my right ankle
Even tried playing with crepe bandages wrapped underneath the socks
Hope this helps me
Same thing happened to me . I torn all the ligaments in my ankle but once it had fully healed I continued to sprain it in netball . These have helped great !!
Watch knees over toes guy on youtube he has some great stuff for ankles training....
I have broken, i forgot the name, but basically the small ligament which is 1 or the most important for like horizontal stability so i suffer from this. I got my ankle operated but sadly my ligament broke again
I use a rebounder. 2 mins . Of. Bounce ( light bounce). Whole body & balance . Thank you for your comment. I have a full body workout I do daily . (On my bed) cause of having issues with back n knees. But Jesus has healed me. Mark 10:52. You are healed.
I had a friend who told me that one of the problems we have with our ankles is that we walk on too many flat surfaces. As a result we overuse some muscles and underuse others. So it is a good idea to go hill walking, and if you are running on a flat surface it is a good idea to spend some time running backwards and some time stepping side to side in order to activate underused muscles. However best of all is to run up and down sand dunes which will stimulate your muscles in all directions. This needs to be done with care for the first time - build up the strength and flexibility before going flat out.
Really appreciated this help. I'm 68 and suddenly feel my feet aren't working, especially in the morning. Had flat feet as a child. I will do these exercises every day to strengthen my feet. I don't want to become old before my time. thank you again.
Definitely not 😊 Glad you are enjoying our content. Keep us posted on how you progress!
@@barefootstrength How often can/should we practice? Can we do it everyday? Thanks for the video!!
I was also told I had flat feel as a child. But growing up and learning more I found out that my feet are actually totally fine - they just needed to be trained to be stronger.
😭 I’m 18 and having problems with my ankles already
@@austindh23 same 😂my ankle got injured while doing leg spin
I'm just 13 yrs, I run fast but my ankle broke yesterday and I can't run now. This is helpful video. Thank you❤❤
I wish you a speedy recovery. You'll be back running with speed in due time🙏🏿
I'm a Kinesiology major and this is the clearest explanation of the ankle/foot complex I've encountered by far. Nicely done, thank you.
If you dont mind a question, how is 6:10 correct. I supinate heavily (apparently) and i got x-legs like this graphic, and according to the segment at around 7:50 supination is the goal. I cannot make sense of this, because i should have straight legs and no flat feet
These exercises are especially useful for football athletes - stronger ankles mean the player would not go down easily when tackled
And basketball players as well. Basketball players use their ankles an awful lot while playing.
Are you stupid !!?? They go down anyways... There's less chances to actually break, but they are not Hulk, ok ??!!?
@@brunosantiago4849 calma
@@brunosantiago4849 be kind !
@@brunosantiago4849 by go down he meant get injured kid
This is the best video I've watched on ankles and I've watched a lotttt
Would absolutely love another video like this but on knee stability!
Surprisingly enough most people's knee instability is from foot and ankle weakness, strengthening your base relives pressure and improper weight distribution all the way up the kinetic chain
Hips and ankles are the movers, not the knees
I really appreciate this articulate summary of key issues and exercises.
10 Out of 10 Video and Stretches. These all work at a top tier level. 😎
I watched this After conor vs dustin 3 fight 😅
Isreal vs conner is a dream match
Looooooool
@@blueshinobi8665 only if you want to see Connor get mauled AGAIN..
Me to. If Conor leg was not injury definitely that match he is win but he was said also this is not end
Then you should be watching shin bone conditioning videos 👍
I’ve found that catwalk (walking along a straight line with foot on line) with toes first helps a lot. I had quite the deformed ankles, now they are a lot better.
Calves also plays a big role in balancing and absorbing shock while running. For me staying on my toes while running helped a lot.
BRILLIANT INFORMATION
The screenshot you provide at the end is such an amazing addition. Great content
Joints - connected muscles
Ankles - calves
wrists - forearm, bicep, triceps
hip bone - abductor, adductor
shoulder joint - front, middle, lateral deltoid, chest
neck - traps
lower back - lats, obliques, abs
knees - quads, hamstrings
In the gym we concentrate on the muscles and leave the joint strength alone.
Can’t believe the amount of free value you just provided in this video. ❤so much love!
This was super helpful, as a basketball I player I deal with some ankle injuries due to the large amount of running and jumping. Thanks.💪
Solid content. From 20 seconds to 65 seconds into the video, that was a great comparison and set the tone for the rest. Thank you for this.
Thanks.
This is very underated information .. many of us aren't aware we are using bad posture and wonder why we have pain .. also learning to keep your feet ankles and joints strong and flexible is key to maintaining our youth as we age
I've got kneesovertoes guy, and now I've got Barefoot Strength for my ankles! Thank you!
What exercise have you bern doing
The visual given at 6:16 is so informative, helpful, and literally shows the issue I have. Thank u
Yeah, that is a really impactful visual.
I've been running barefoot through wilderness and rocky deserts for years, and I must say that my ankles are practically indestructible.
Even if I need to drop 10 feet to get to the next rock, any pain sustained from the shock is gone in a couple of minutes.
THIS IS THE BEST ANKLE VIDEO.....GREAT BODY TOO
Pretty good content. Clear and precise explanations.
I have been looking all over for this video!
Excellent video and I appreciate the white paper sources.
This is an INCREDIBLE resource to be given for free. Thank you for sharing this and allowing it to be accesible to all, no matter what walk of life you're from. A gamechanger for me for sure as I have studied and worked professionally as a dancer/musicaltheatre performer for about 15 years and have had massive issues with high muscletonus in my whole body and excruciating anclepain. I'm very excited about my progress!
Thank you again - Denny
This was brilliant, perfectly explained, thank you so much for making this!
I would say the best explanation for ankle strengthening video.
I’m in my 60s with an S-curve scoliosis. I’m convinced that my spinal misalignments are the root cause of the foot and ankle issues I’m having. This was helpful and I appreciate the science behind the exercises.
Ok so I have learned so much from you. Had nothing but problems with my feet since maybe 25. Now 72. But you are making me realize that my problem might be more in my ankle. Very tight achilles tendon which no amount of stretching helps. I don't think I can do all of these exercises but will try the ones I can at 72 years of age. BTW I would love for you do a video on children’s feet. My grandson's second toe overlaps the big toe and I am worried he will have problems in later life. Now lastly I want to do your whole foot health program, where do I sign up. Thanks for enlightening me.
Been screenshotting during the video, but you got it covered in the end! Subscribed
Thank you- great video for my ankle instability!
Wow, great video! Easy to understand, simple to follow, nice segway of examples, not bored once, all the while providing science based evidence from studies to support your claims. Well done!
Thanks! I have a slight scoliosis of my spine and both feet had rolled-in since childhood; I wore correction shoes back then (my dad had it all of his life too.) Your (red) skeleton diagram helped me understand how it all works (or doesn't work) together. After years of yoga now I find only my left rolls in (pretty bad) and the arch is pretty flat. I will start your exercises today. I even have a pipe and a board I can use.
Many thanks for your important work!
You are most welcome 😁 Thanks for gives us your feedback 🙏
This really helped me be enlightened about my foot. I have been experiencing problems with my feet which ALWAYS affect my movement. Thank you so much for this! I wonder if you have some tips for people with bunion. Typically, people like us who have bunion really have an uneven foot :(
Am so glad I happened upon you. At 69 I realize my ankle strength and agility now needs improvement after not cycling for awhile. Your heel lifts will likely do the trick. The idea of a balance board would be great too as I want to stave off the effects of old age for as long as possible. I always wished I could be athletic and in ways finally have achieved more than all those youthful athletes I envied so much in my younger years with nothing but tenacity.
Good stuff! I make my athletes do this!!!
Great job
Really useful video. Thanks.
Bob 🇬🇧
Thank you bro I have this problem 🙏👋🎁💐
Please make video about knee strengthening exercises routine that makes bulletproof knee, far from knee injury 🙏
knees over toes guy
I love 💖😻 this. Thanks a lot.
Check out knees over toes guy he has helped change my life
Yes for osteoarthritis people.
Tysm. ❤
The class/channel we needed in Highschool
Yessss I finally found the perfect solution to my ankle issue at 47 years of age
Thank you so much from bottom of my heart.
Exceptional video. Thank you for creating and making available for free!
Exercises summary at 9:09
SO glad I found this video, im a football player and I have sprained my left ankle 9+ times in last 3 years and had a POP twice making my ankles really weak and every time I have an injury my performance decreases and I will start doing these exercises and update about how I am feeling 👍
how're you feeling?
Any update?
How are your ankles feeling since these exercises?
Exercise starts at 3:21.
legend
Very informative 😊
i feel like this video is Very easy to understand and packed with good info, nice job
Insanely good video
Wow 😮. This was the Best and most informative teaching video I’ve come across on ankle strengthening. I gotta share your channel with my colleagues. Cheers.
Thanks for this information ♥️
Superb explained 👍
Thanks for your feedback! Glad you liked it :)
Thank you for this very informative video.. Everything you talked about I have . ..but the trouble I have now is arthritis in my knee and the doctor says in my foot. With the knee trouble right now I can do the tip toes holding onto a chair. Thank you! I will keep on working ☺️
You should eat as clean as possible and stay away from food that has preservatives.
This is so far is the best and least gimmicky channel in RUclips on improving foot functionality
Thank you for your video. Just came in time I needed my scoliosis explained.
Very informative , great exercises.
❤️🙏
I have a disease that caused both my entire feet and sides of my legs to go numb. When the numbness wore off, my muscles were so incredibly weak. So weak I can feel them moving as i walk or move fast.. yeah.... it causes horrible painful and annoying spasms that are constant. I'm really gonna go for it with these exercises and more to try to alleviate my spasms. I really hope it helps me!!
how're you feeling now?
I was thinking my ankles are hurting. Never once said it out loud and this video pops on my feed……. Bruh they know everything.
Great video ❤
Very well explained and the screenshot support in the end. Tysm really helped me out
I came here for ankle exercises and by luck have discovered more about my plantar fasciitis than I have in 6 years. Thank you
Thank you for this fantastic video! Subscribed!
Awesome man! Tired of sprained ankles in basketball haha
Video is great, some of those exrcises are great. Im obese and used to do tkd so my ankles got destroyed over time, im using these tips to start reinforce my feet bcs i was having pain by just walking
Thank you for the knowledge of the ankle it's truly helpful.
Parabéns 👏🏼👏🏼👏🏼 Excelente Vídeo! 🇧🇷
In my favorite list. Will committ to the exercises. I need to heal.
And too, for those with TMJ, in many cases - especially severe cases, end up with a forward head posture. This affects the neck, spine, hips, legs/knees and ankles, resulting in one or both ankles pronating. Work on that posture and stand erect whether you have TMJ or not.
Excellent information.
Useful information thank you👍
Excellent information on your videos Thanks! Now for my problem....help if you can please? I am 68yrs old ,over weight , with spurs on my metacarpal cuniform joints....I walk bare foot most of the time( have done all my life) ...and I suffer from severe pain on the upper foot......Any advice please will be most welcome. I have watched others of your videos and really want to try your muscle strengthening exercises too ( as best I can manage). I have sjorgrens syndrome which affects the ligaments as well.
love this - great video
Brilliant explanation sir
Thank you so much... You are master
You are very welcome! Glad you liked the video :)
love the channel. thank you so much
Wow! Exactly what I needed!
Awesome content, I'll make sure to include some of those exercices in my stability routine, thank you.
Man I flicking love your videos. Thanks a lot.
are more exercises to help me in the impact absortion off the feet?? i suffer shin splints like for the last 2 years
I like your exercises about the ankle strengtening. I did some of the exercises on a balance board. Maybe I have to do more repetitions.
Do you have also exercices about de achilles and knees.
I have a neutral foot.
Thanks!
Excellent contribution!!
i needed this lol i just broke my ankle and had surgery for screws imma try these when its fully healed and I get my screws taken out in june
Really good exercises .
So for patents with CAIS i usually push for proprieceptive exercises used in BESS testing extending them as exercises. Good demo. Well researched.
Wow you guys are amazing!
Brilliant info,
Thank you !!!
✌✔
Absolutely brilliant. Just discovered this channel. Xxx
Beautifully explained with science and logic.. WELL DONE!!!
Subscribing to you was the best decision I made all week. How is it that you dont have that many subs?
Please keep on showing these exercises I have a lot of problem because of my flat feet .
Real good video. Thanks.
Are you South African BTW?
Best single exercise I ever found for ankle strength came back in my days as a footbag/hacky sack kicker. It supposedly came from a kick boxer. Find an old tennis ball, put it under the ball of one foot, then try to balance on the ball. Since it is squishy, your ankle bends in all directions. I squished the tennis ball down flat enough so that I wouldn't roll my ankle too far without my foot hitting the ground. There are several variations with a section of a sphere glued onto a piece of plywood. Same idea. You can stand flat footed on the plywood, but I prefer to stand on the ball of my balance foot/leg. Took Thai Chi for years, and similar to other martial arts, it is all about balance on one foot and then moving to the other foot while maintaining balance.
Good video, i will try sone and might have a few good ones for you. The main thing missing from this video is that you should try these on soft surfaces aswel like sand or grass.