Power produced in your legs is transferred from the legs to the pedals through your ankles and feet. This means strong feet and ankles are essential for a strong and stable pedal stroke. Also, the more you can drop your heel the more you can engage your glutes and other supporting muscles.
Weak ankles and feet can lead to sloppy and uncoordinated movement, especially as your body fatigues, which takes a toll on your power output. It can also disrupt your cycling posture, putting your knees at risk. The best way to prevent this is to do some foot and ankle exercises off the bike to correct form and activate dormant muscles.
This routine is from our 7-Day Ankle Strength & Rehab program, which is geared to target the muscle groups that help stabilize the ankles. Work on calf strength, ankle mobility, and shin stability with short 10-15 minute routines.
Equipment:
Chair
Ball
Exercises:
Single-Leg Ankle Circle
Static Lateral Lunge
Single-Leg Jump
Roll Out Bottoms of Feet
Ankle Stretch with a chair II
Squat Rock
Ankle Release
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14 июл 2024
