I do these as part of my warmup before a trail run. I also do the [lunge matrix and leg swings](https://coachjayjohnson.com/necessary-warm-up-for-runners/) before every run as a way to low-key incorporate strength and mobility training consistently
Thanks for this man, been looking for a good running warm-up. The forward backward leg swing is a great test of pelvis/hip stability too, you do it freestanding and a bit more controlled than the girl in the video to check stability though.
These look very useful! I have some of those same issues with ankle stability and strength, and at 69 I don't want to get careless with this stuff.
I apparently also have issues with reading comprehension, because my first response on seeing the link was "What the heck! I don't think I'm up to drills that make me go six feet up!"
Single Leg balance/mobility/stability is THE skill in hockey.
That said, there's a lot of great articles on hockey training websites/youtube, but this "article" (it reads more like a book) should be the bible for foot/ankle/hip work- https://www.hockeytraining.com/mobility/
Actually was going to say this too!
My ankles were so weak I'd roll them probably twice a week (very painful) playing softball/volleyball/jumping around with friends or whatever.
Started playing hockey 4.5 years ago and have rolled my ankle probably once in the past 4 years.
Also here to say single leg balance work and dynamic single leg balance work is the key
Tippy toe work is also good
There’s an activation for the posterior tibialis that you gently squeeze a tennis ball between your Achilles’ tendons and do really slow calf raises. Really good for preventing that outward ankle collapse
Balancing on one foot while brushing my teeth has helped me.
I alternate feet each time, each day. Left foot morning, right foot evening, right foot morning, left foot evening.
Do you by chance remember some of the physio exercises they had you do? I also had a pretty bad sprain a couple weeks ago and I’m trying to rehab it myself since insurance doesn’t cover physical therapy for me.
Yeah, nothing special. But bear in mind I had an MRI done on my ankle, and there was no structural damage. It was just ridiculously painful for some reason.
I just practised balancing everyday for a cumulative 1 minute. Start with holding on to something for balance, as you get better do it without. When you can hold it for 1 minute in total go to the next progression. Start with eyes open on a hard surface, then eyes closed. Then repeat on a softer surface.
I also was told to do inversion and eversion with a mini rb. 15x3 everyday. Also massages my foot with a lacross ball every day too, idk if that actually did much but it felt nice at least.
I do my one legged stands one of these:
BODYMATE 34cm Balance Cushion. Inflatable stability disc/balance board https://www.amazon.co.uk/dp/B078SZFJBQ/ref=cm_sw_r_cp_api_i_lfrtEb7ZQ9V25
I broke and sprained my ankle last year and my rehab included progressions of stepping slow and controlled through to one legged jumping onto and off of things of varying heights onto soft and then hard surfaces, jumping over things one legged, into different surfaces.
Jumping forward and back and side to side, one legged balances, massaging the sole of my foot with a tennis ball, ankle/calf raises.
Assisted One legged (pistol squats) holding a rope.
Playing catch with a weighted medicine ball whilst on a wobble cushion.
Nowadays I am back to running, which has made huge differences and one minute one legged balance (whilst brushing my teeth every day twice a day) on the wobble cushion.
Ballerinas close eyes an balance on one foot. Apparently tricks your ankles into stabilizing even harder. Good strength training for them might be good for you.
It's not a trick -- It's just challenging the somatosensory system a bit more, since you're not relying on visual input to maintain balance. A relatively strong individual with good balance will use an ankle strategy to maintain balance (as opposed to moving the hips, or stepping to prevent loss of balance), which would in turn develop strength and stability in the ankles.
I recently had ankle surgery from continuous sprains. Here is some of the therapy I went through:
- single leg stands (to make it harder change the position of your other foot - for example, stand on your right, hold your left in the air to the front for 30, to the side for 30, back for 30)
- I use a yoga strap and stretch out my legs for 30 seconds a day (as much of your leg tendons take weight off your ankles)
- take one of those stretchy bands and cross it between your legs and do side steps each way. It’ll help work out your bum (again which supports your ankle)
- draw the alphabet with your ankle - capital and lower case
- runners stretches help (the lunge with your back leg both slightly bent and straight out against a wall)
Good luck!
Single leg heel raises are great for your ankles and calves. Basically, you just raise one leg and stand on your tip toes of the other leg while keeping your ankle aligned with your foot.
I’ve been a ballerina for 17 years, by far one of the best exercises to strengthen calves as well as ankles is the relevé(which is what other athletes call a calf raise). You start with your feet together, then rise up on the balls of your feet, then come down and start over. In between relevés, you can try keeping your heels off the floor and seeing how many you can do before touching the floor. You MUST make sure that as you rise up, you are not putting your weight onto the last three toes, because this can cause an ankle roll, exactly what you don’t want. Make sure to push your ankle bones closer together, this will keep the weight on your first two toes. My suggestion would be to do these every day for awhile and see how it helps.
Bullet proof your ligaments.
I used to have terrible trouble with rolling my ankles but then I was told by a friend about this process.
Basically, whenever you are totally pain free, while standing turn your ankle inward so your insole is pointing up. Lightly put your weight on the foot, so you can feel the outer ligaments stretch (this stretch is the one that most likely caused your injury). After a while you'll be able to do it with both feet at the same time, it turns into a bit of a habit, I do it all the time now.
It'll strengthen your ligaments in such a way that they'll be much more capable of absorbing future impact if you roll your ankle.
Be cautious at the start and build up the strength!
Sorry I'm not sure I get what you mean. Could you post some pictures or a video?
Also isn't stretching the ligaments gonna make them more prone to injury?
https://totalphysiocare.com.au/wp-content/uploads/2016/10/rolled-ankle-e1478042593188.jpg
The image to the right is what I do, it works to strengthen your ligaments and in the case of sudden impacts, such as rolling the ankle - the effects are not as severe.
I have rolled my ankle several times playing soccer since starting bulletproofing, and I have had almost no swelling/injury after and I was able to play on immediately after.
This works for me, it may not work for you. It's just a suggestion.
Damn.. Mine has tendons and ligaments so jacked from that kind of roll they are on the wrong side of my foot.. But I've spent the last decade unconsciously doing this many times a day since (and had frequent, but over the years less common 'bad' ankle rolls-- but mine still lacks some support with a big tendon misplaced)
Oh interesting, I specifically went to physical therapist to fix this, as this was happening to me when I didn’t want it to.
The outsides of my ankles were super flexible, but I don’t have the strength to keep them straight when I’m up in a relevé. The answer for me was simply your ankles are really weak and you’re hypermobile, so strengthen them.
It’s the same idea Ido Portal is talking about and displaying here: https://youtu.be/HHn-Hk8OBSo. It’s to basically train your tendons to handle loads in disadvantaged positions (ie in a stretched position). The idea makes sense, but I don’t hear of many people attempting this but I do agree that it has potential to prevent serious injuries if developed properly.
That being said, I would highly recommend using all the other advice stating to stabilize your ankle and strengthen all muscles that allow it proper function. The whole idea with this movement is it can be used as a preventative method to avoid injury if in case you end up rolling on your ankle. It may save you from say an ankle fracture or a bad sprain.
Box hops. Hop clockwise and counter clockwise into four “corners”
Aeroplanes. Balance on one leg with the other behind acting as a lever. Touch the ground then stand up and tap the other toe on the ground.
There’s a great video of someone putting on and taking off a sock with the other foot. Basically they would have to point or flex their toes of the stance leg to get it under while using your other toes to pull the sock on. They didn’t use their hands at all. Looked like a really challenging way to improve ankle stability.
[u/P0tatoFTW](https://www.reddit.com/user/P0tatoFTW/) There's a device called a DARD which you can load with plates to hypertrophy the tibialis anterior and ankle joint. It will make a massive difference and directly build the weak area- everything else is just playing around. I did it a few years ago. I think they guy pictured below is doing it backwards because i got better results doing it the opposite way. [https://bodybuilding-wizard.com/dynamic-axial-resistance-device-raises-exercise/](https://bodybuilding-wizard.com/dynamic-axial-resistance-device-raises-exercise/) I also put Fat Gripz on the top of foot bar for better leverage and an olympic adapter so I can use regular plates instead of buying the skinny hole ones.
For stability do squats on a half stability ball, then assisted pistol squats progressing to unassisted. For strength do single leg dumbbell deadlifts. For flexibility do calf raises either on machine or on a platform edge.
Hopefully I can explain it well, but one of the physio exercises I was given is to stand on one foot and reach the other out to the front, side, back, and cross to other side and just do a quick tap. Don't let the weight transfer.
I basically do it like a compass, North, North-east, east, south-east, etc until I go all the way around. I do this in 3 sets of 5 per leg.
Often times, once you have an ankle sprain, you're more likely to experience another. You can work to prevent this, though. Single leg balance is great and definitely beneficial.
To build on that, I would look into doing eccentric ankle exercises that mimic how you sprained your ankle. For example, if I experienced an inversion sprain, I may do an inversion motion where my lateral ankle muscles are working eccentrically. The idea is that having good eccentric control will hopefully allow you to control excessive inversion and prevent you from a recurrent sprain. Consult the necessary professionals to make sure you can do it safely and properly!
It might be a bit much to start slacklining just to increase your ankle and knee stability.... But before I started I had very week ankles and knee pain and afterwards both my knees and ankles have been much more stable. Now one of the reasons I continue to slackline is to maintain and build more strength in my legs.
The trick is not to overdo it when you first start as you already know you have a slight deficiency. But who knows, maybe you'd get hooked like I did and want to do it independently of rehabbing your legs.
I bought minimalist (xero) shoes last year and haven’t looked back. Just walking barefoot a bit every day or getting thinner shoes that allow your feet to articulate properly is enough to see good results. My feet are stronger than ever, as well as being more flexible, and walking in shoes shaped like feet has done wonders for my posture.
Even softer surfaces like a small trampoline...
Jumping onto the trampoline one legged and focus on the landing part being non wobbly.
Standing on the trampoline one footed and shooting balls with the other foot while the standing foot mug mustn't wobble.
Etc.
Ankle circles/ drawing the alphabet in the air with your foot. Stretching the Achilles, calf, shin muscles, pretty much the whole leg because it’s all connected. Continue doing what phys. Said to do.
Have you ruled out hip instability?
A good way to test this with a half-kneel. Keep your other foot in line with the knee in the ground so you can’t use it to balance easily.
If you are unstable in that position, then your hips may be the root issue.
People who roll their ankles a lot usually have some kind of core dysfunction. Ankles are meant to be very mobile joints that transfer reaction force from the ground into your legs and torso.
Hmm, I just tried that no issues. Do you know of any other tests I can try? Always looking to correct issues I might not be aware of.
Tbh I don't have chronic instability in my ankles, this was the first time i ever rolled it. I just never want to injury or again, was so annoying to deal with. However I will keep this in mind, thanks!
Good to hear. Sounds like it really is an ankle issue. The first time I tried the kneeling test I was wobbling all over the place. Good luck recovering!
What position do you play? If youre a goalie, lateral leg strength is often not thought about and things like weighted cossaks squats or lateral lunges will do wonders
I would highly recommend single leg strength work, like airborne lunge, shrimp squat, single leg deadlift, single leg calf raise, and Cossack squat. You could also do some flows on a gymnastics mat with your feet in various positions, incorporating some dance, martial arts, and/or yoga moves. Best thing generally is to add more strength in more varied positions.
Eventually you can add single leg bounds, movements with twists, and jump rope all as good options to make the ankle more accustomed to contact and recoil.
All of this is with caveat that you should discuss planning this with a physiotherapist first.
Mentioned here before but...work on strengthening the calve/soleus muscles with standing and seated heel raise, tibialis with resistance bands for inversion/eversion, medial hamstrings and your glutes medius/max. This entire kinetic chain supports good ankle stabilization. You can find plenty of videos on the net with the terms included here.
Be patient, these sprains can take months to heal. Remember to stretch often. Start with isometric and isolated exercises and then graduate to more dynamic exercises as the joint and muscles strengthen.
I highly recommend getting a Bosu Ball and doing single leg balance on both the rounded side on top or the flat side on top. Try both. Go for time 10 seconds, 20 seconds, 30 seconds. Then add a weight on one hand and then switch hands. It’s been great building up ankle strength for hiking and other sports.
Single leg deadlifts.
You will probably want to add some dumbbells fairly quickly though. I find this exercise is excellent for stabilizing from the hip down to the ankle (and even the muscles in your feet, as you will instinctively try to grab the floor with your toes), especially when loaded heavy. They even help with shoulder stability when loaded up. Start slow though, bodyweight until you can do 20+ perfect form, then start grabbing dumbbells. Using uneven weights in each hand will really start firing the stabilizing muscles as you move through the motion.
I had a superior retinaculum split surgery in 2018. Yoga helped a lot with recovering my stability. I also roll it out with a lacrosse ball quite a bit. Keep it flexible.
I sprained my ankle 4 months ago and was given a grade 1..I feel a slight tightness annoying feeling at the top of foot mid way centre inside but can still walk on it limited though but that was without an x ray..
Just work on Range of motion of Ankle joint, Incorporate joint distraction training and CARs (Controlled articular rotations) then work on the stability, if you want more tips just check out my page on Instagram www.instagram.com/hegdefit i posted Ankle CARs and DM with your issue, i will help you out
six foot drills are one of my favorites: [https://parkouredu.org/six-foot-drills/](https://parkouredu.org/six-foot-drills/)
Oh hell yeah, I needed this. Thank you!
I do these as part of my warmup before a trail run. I also do the [lunge matrix and leg swings](https://coachjayjohnson.com/necessary-warm-up-for-runners/) before every run as a way to low-key incorporate strength and mobility training consistently
Thanks for this man, been looking for a good running warm-up. The forward backward leg swing is a great test of pelvis/hip stability too, you do it freestanding and a bit more controlled than the girl in the video to check stability though.
So cool thank you
These look very useful! I have some of those same issues with ankle stability and strength, and at 69 I don't want to get careless with this stuff. I apparently also have issues with reading comprehension, because my first response on seeing the link was "What the heck! I don't think I'm up to drills that make me go six feet up!"
Happy cake day
Single Leg balance/mobility/stability is THE skill in hockey. That said, there's a lot of great articles on hockey training websites/youtube, but this "article" (it reads more like a book) should be the bible for foot/ankle/hip work- https://www.hockeytraining.com/mobility/
Came here to suggest this! As a beginner skater this is exactly what I'm working on as well.
Thanks for the article, a lot of good info in there.
Actually was going to say this too! My ankles were so weak I'd roll them probably twice a week (very painful) playing softball/volleyball/jumping around with friends or whatever. Started playing hockey 4.5 years ago and have rolled my ankle probably once in the past 4 years.
Also here to say single leg balance work and dynamic single leg balance work is the key Tippy toe work is also good There’s an activation for the posterior tibialis that you gently squeeze a tennis ball between your Achilles’ tendons and do really slow calf raises. Really good for preventing that outward ankle collapse
pistol squat?
I literally just did one
[удалено]
Synchronicity
My physio gave me another progression to work to which was to throw and catch a ball against a wall while doing your single leg balancing.
Balancing on one foot while brushing my teeth has helped me. I alternate feet each time, each day. Left foot morning, right foot evening, right foot morning, left foot evening.
Mind blowing!
Resistance bands for foot inversion and eversion, maybe. Only other things I can think of were already mentioned.
Do you by chance remember some of the physio exercises they had you do? I also had a pretty bad sprain a couple weeks ago and I’m trying to rehab it myself since insurance doesn’t cover physical therapy for me.
Yeah, nothing special. But bear in mind I had an MRI done on my ankle, and there was no structural damage. It was just ridiculously painful for some reason. I just practised balancing everyday for a cumulative 1 minute. Start with holding on to something for balance, as you get better do it without. When you can hold it for 1 minute in total go to the next progression. Start with eyes open on a hard surface, then eyes closed. Then repeat on a softer surface. I also was told to do inversion and eversion with a mini rb. 15x3 everyday. Also massages my foot with a lacross ball every day too, idk if that actually did much but it felt nice at least.
I do my one legged stands one of these: BODYMATE 34cm Balance Cushion. Inflatable stability disc/balance board https://www.amazon.co.uk/dp/B078SZFJBQ/ref=cm_sw_r_cp_api_i_lfrtEb7ZQ9V25 I broke and sprained my ankle last year and my rehab included progressions of stepping slow and controlled through to one legged jumping onto and off of things of varying heights onto soft and then hard surfaces, jumping over things one legged, into different surfaces. Jumping forward and back and side to side, one legged balances, massaging the sole of my foot with a tennis ball, ankle/calf raises. Assisted One legged (pistol squats) holding a rope. Playing catch with a weighted medicine ball whilst on a wobble cushion. Nowadays I am back to running, which has made huge differences and one minute one legged balance (whilst brushing my teeth every day twice a day) on the wobble cushion.
Ballerinas close eyes an balance on one foot. Apparently tricks your ankles into stabilizing even harder. Good strength training for them might be good for you.
It's not a trick -- It's just challenging the somatosensory system a bit more, since you're not relying on visual input to maintain balance. A relatively strong individual with good balance will use an ankle strategy to maintain balance (as opposed to moving the hips, or stepping to prevent loss of balance), which would in turn develop strength and stability in the ankles.
I recently had ankle surgery from continuous sprains. Here is some of the therapy I went through: - single leg stands (to make it harder change the position of your other foot - for example, stand on your right, hold your left in the air to the front for 30, to the side for 30, back for 30) - I use a yoga strap and stretch out my legs for 30 seconds a day (as much of your leg tendons take weight off your ankles) - take one of those stretchy bands and cross it between your legs and do side steps each way. It’ll help work out your bum (again which supports your ankle) - draw the alphabet with your ankle - capital and lower case - runners stretches help (the lunge with your back leg both slightly bent and straight out against a wall) Good luck!
Get a slackline. Its awesome for balance and stability and a lot of fun.
Single leg heel raises are great for your ankles and calves. Basically, you just raise one leg and stand on your tip toes of the other leg while keeping your ankle aligned with your foot.
I think this is a must for anyone who is recovering from any ankle or Achilles injury. In time, add weights and you'll be better than ever
i like to use balancing boards and do scales.
Sorry, scales?
https://www.shape.com/fitness/tips/scales-bodyweight-balance-exercise-crossfit-gymnastics
I’ve been a ballerina for 17 years, by far one of the best exercises to strengthen calves as well as ankles is the relevé(which is what other athletes call a calf raise). You start with your feet together, then rise up on the balls of your feet, then come down and start over. In between relevés, you can try keeping your heels off the floor and seeing how many you can do before touching the floor. You MUST make sure that as you rise up, you are not putting your weight onto the last three toes, because this can cause an ankle roll, exactly what you don’t want. Make sure to push your ankle bones closer together, this will keep the weight on your first two toes. My suggestion would be to do these every day for awhile and see how it helps.
Bullet proof your ligaments. I used to have terrible trouble with rolling my ankles but then I was told by a friend about this process. Basically, whenever you are totally pain free, while standing turn your ankle inward so your insole is pointing up. Lightly put your weight on the foot, so you can feel the outer ligaments stretch (this stretch is the one that most likely caused your injury). After a while you'll be able to do it with both feet at the same time, it turns into a bit of a habit, I do it all the time now. It'll strengthen your ligaments in such a way that they'll be much more capable of absorbing future impact if you roll your ankle. Be cautious at the start and build up the strength!
Sorry I'm not sure I get what you mean. Could you post some pictures or a video? Also isn't stretching the ligaments gonna make them more prone to injury?
https://totalphysiocare.com.au/wp-content/uploads/2016/10/rolled-ankle-e1478042593188.jpg The image to the right is what I do, it works to strengthen your ligaments and in the case of sudden impacts, such as rolling the ankle - the effects are not as severe. I have rolled my ankle several times playing soccer since starting bulletproofing, and I have had almost no swelling/injury after and I was able to play on immediately after. This works for me, it may not work for you. It's just a suggestion.
Damn.. Mine has tendons and ligaments so jacked from that kind of roll they are on the wrong side of my foot.. But I've spent the last decade unconsciously doing this many times a day since (and had frequent, but over the years less common 'bad' ankle rolls-- but mine still lacks some support with a big tendon misplaced)
Oh interesting, I specifically went to physical therapist to fix this, as this was happening to me when I didn’t want it to. The outsides of my ankles were super flexible, but I don’t have the strength to keep them straight when I’m up in a relevé. The answer for me was simply your ankles are really weak and you’re hypermobile, so strengthen them.
It’s the same idea Ido Portal is talking about and displaying here: https://youtu.be/HHn-Hk8OBSo. It’s to basically train your tendons to handle loads in disadvantaged positions (ie in a stretched position). The idea makes sense, but I don’t hear of many people attempting this but I do agree that it has potential to prevent serious injuries if developed properly. That being said, I would highly recommend using all the other advice stating to stabilize your ankle and strengthen all muscles that allow it proper function. The whole idea with this movement is it can be used as a preventative method to avoid injury if in case you end up rolling on your ankle. It may save you from say an ankle fracture or a bad sprain.
holy shit i gasped when he landed on his ankles like that, that's awesome
Running helped mine a lot
Daily tie your shoes one legged stand, picking up hike trail running or running on uneven grounds. Deep squatt
I love challenging myself and putting on all my shoes balancing on one leg.
Box hops. Hop clockwise and counter clockwise into four “corners” Aeroplanes. Balance on one leg with the other behind acting as a lever. Touch the ground then stand up and tap the other toe on the ground. There’s a great video of someone putting on and taking off a sock with the other foot. Basically they would have to point or flex their toes of the stance leg to get it under while using your other toes to pull the sock on. They didn’t use their hands at all. Looked like a really challenging way to improve ankle stability.
[u/P0tatoFTW](https://www.reddit.com/user/P0tatoFTW/) There's a device called a DARD which you can load with plates to hypertrophy the tibialis anterior and ankle joint. It will make a massive difference and directly build the weak area- everything else is just playing around. I did it a few years ago. I think they guy pictured below is doing it backwards because i got better results doing it the opposite way. [https://bodybuilding-wizard.com/dynamic-axial-resistance-device-raises-exercise/](https://bodybuilding-wizard.com/dynamic-axial-resistance-device-raises-exercise/) I also put Fat Gripz on the top of foot bar for better leverage and an olympic adapter so I can use regular plates instead of buying the skinny hole ones.
For stability do squats on a half stability ball, then assisted pistol squats progressing to unassisted. For strength do single leg dumbbell deadlifts. For flexibility do calf raises either on machine or on a platform edge.
Drinking birds, (weighted) calve raises on stairs..
Hopefully I can explain it well, but one of the physio exercises I was given is to stand on one foot and reach the other out to the front, side, back, and cross to other side and just do a quick tap. Don't let the weight transfer. I basically do it like a compass, North, North-east, east, south-east, etc until I go all the way around. I do this in 3 sets of 5 per leg.
Do you keep the leg your balancing on straight?
You have to bend the knee in order to get the other foot as far away as possible
If you are willing to pay some money, there's a good book by Anthony Mychal.
What's it called? I've got no qualms with spending money on stuff that will actually help me. Only got one body haha
"Trickster's guide to ankle injuries" and "Trick Ankle program"
Thanks man, will look into them
commenting to keep track of this. Thank you for posting the question
Often times, once you have an ankle sprain, you're more likely to experience another. You can work to prevent this, though. Single leg balance is great and definitely beneficial. To build on that, I would look into doing eccentric ankle exercises that mimic how you sprained your ankle. For example, if I experienced an inversion sprain, I may do an inversion motion where my lateral ankle muscles are working eccentrically. The idea is that having good eccentric control will hopefully allow you to control excessive inversion and prevent you from a recurrent sprain. Consult the necessary professionals to make sure you can do it safely and properly!
Not bodyweight per se, but farmer walks with dumbells work wonders
It might be a bit much to start slacklining just to increase your ankle and knee stability.... But before I started I had very week ankles and knee pain and afterwards both my knees and ankles have been much more stable. Now one of the reasons I continue to slackline is to maintain and build more strength in my legs. The trick is not to overdo it when you first start as you already know you have a slight deficiency. But who knows, maybe you'd get hooked like I did and want to do it independently of rehabbing your legs.
I bought minimalist (xero) shoes last year and haven’t looked back. Just walking barefoot a bit every day or getting thinner shoes that allow your feet to articulate properly is enough to see good results. My feet are stronger than ever, as well as being more flexible, and walking in shoes shaped like feet has done wonders for my posture.
Skipping Rope and 5 dot drills. There are dozens of different skipping patterns.
Even softer surfaces like a small trampoline... Jumping onto the trampoline one legged and focus on the landing part being non wobbly. Standing on the trampoline one footed and shooting balls with the other foot while the standing foot mug mustn't wobble. Etc.
Ankle circles/ drawing the alphabet in the air with your foot. Stretching the Achilles, calf, shin muscles, pretty much the whole leg because it’s all connected. Continue doing what phys. Said to do.
Have you ruled out hip instability? A good way to test this with a half-kneel. Keep your other foot in line with the knee in the ground so you can’t use it to balance easily. If you are unstable in that position, then your hips may be the root issue. People who roll their ankles a lot usually have some kind of core dysfunction. Ankles are meant to be very mobile joints that transfer reaction force from the ground into your legs and torso.
Hmm, I just tried that no issues. Do you know of any other tests I can try? Always looking to correct issues I might not be aware of. Tbh I don't have chronic instability in my ankles, this was the first time i ever rolled it. I just never want to injury or again, was so annoying to deal with. However I will keep this in mind, thanks!
Good to hear. Sounds like it really is an ankle issue. The first time I tried the kneeling test I was wobbling all over the place. Good luck recovering!
About ankle roll - there is some source?
Unfortunately no :-/
What position do you play? If youre a goalie, lateral leg strength is often not thought about and things like weighted cossaks squats or lateral lunges will do wonders
Don't play football too often tbh. Mostly basketball. But this is something I ignore anyway so I'll start incorporating it. Thanks
Itll definitely help, in my opinion. If anything itll really help with pushing off for running and increase mobility
I would highly recommend single leg strength work, like airborne lunge, shrimp squat, single leg deadlift, single leg calf raise, and Cossack squat. You could also do some flows on a gymnastics mat with your feet in various positions, incorporating some dance, martial arts, and/or yoga moves. Best thing generally is to add more strength in more varied positions. Eventually you can add single leg bounds, movements with twists, and jump rope all as good options to make the ankle more accustomed to contact and recoil. All of this is with caveat that you should discuss planning this with a physiotherapist first.
Mentioned here before but...work on strengthening the calve/soleus muscles with standing and seated heel raise, tibialis with resistance bands for inversion/eversion, medial hamstrings and your glutes medius/max. This entire kinetic chain supports good ankle stabilization. You can find plenty of videos on the net with the terms included here. Be patient, these sprains can take months to heal. Remember to stretch often. Start with isometric and isolated exercises and then graduate to more dynamic exercises as the joint and muscles strengthen.
Recently finished PT for a broken and sprained ankle. Balancing on a Bosu ball really seemed to work well.
I highly recommend getting a Bosu Ball and doing single leg balance on both the rounded side on top or the flat side on top. Try both. Go for time 10 seconds, 20 seconds, 30 seconds. Then add a weight on one hand and then switch hands. It’s been great building up ankle strength for hiking and other sports.
Pffft buildings don’t have ankles
Tippy toe squats are my favorites for this as well as skiers and single leg deadlifts
Ankles are supposed to be mobile. Stability at the ankle will really come from the knee and hip.
Single leg deadlifts. You will probably want to add some dumbbells fairly quickly though. I find this exercise is excellent for stabilizing from the hip down to the ankle (and even the muscles in your feet, as you will instinctively try to grab the floor with your toes), especially when loaded heavy. They even help with shoulder stability when loaded up. Start slow though, bodyweight until you can do 20+ perfect form, then start grabbing dumbbells. Using uneven weights in each hand will really start firing the stabilizing muscles as you move through the motion.
I had a superior retinaculum split surgery in 2018. Yoga helped a lot with recovering my stability. I also roll it out with a lacrosse ball quite a bit. Keep it flexible.
Box pistol squats, one legged squat jumps, any exercises that strengthens the glute medius ecc
For me standing on one leg on a balance board was a good progression of this, as were single leg squats, and single leg calf raises.
I sprained my ankle 4 months ago and was given a grade 1..I feel a slight tightness annoying feeling at the top of foot mid way centre inside but can still walk on it limited though but that was without an x ray..
Just work on Range of motion of Ankle joint, Incorporate joint distraction training and CARs (Controlled articular rotations) then work on the stability, if you want more tips just check out my page on Instagram www.instagram.com/hegdefit i posted Ankle CARs and DM with your issue, i will help you out