Hey everyone, just wanted to put it out there that I damaged the fascia on my right foot (a few years back) doing the stretch where you sit on your heels with the toes curled. It took six months to heal and my body compensated by using my left leg more, which brought on problems with my left hip and knee. I happen to have tight fascia, which means the stretch is very useful, but I skipped some steps and hurt myself. What I learned is that it’s ok to lean on your hands for the first few months of doing this stretch. Putting part of my weight instead of all of it could have saved me a lot of pain. I hope this helps someone avoid my mistake.
Exaggerating and forcing too much! Thats what I also did and hardly could walk for weeks! Only I did it with 80 hihihaha, didn’t have tume to go slowly!!!!🤣🤣🤣🤣🤣🤣
ya that one can cause plantar fasciatis, not the best thing. people do it in martial arts in excess* so they can bend their toes back during a kick and strike with the ball of their foot.
Stretch : Standing Ankle lean stretch 1:38 (10 reps, hold for 10 on last) Sitting on knees folded 2:20 (hold for 30 seconds - 5 mins) Sitting on knees folded on Achilles heel 3:20 (hold for 30 - 60 second) Patterning : Foot forward 3:50 (10 - 20 reps on each side) Strength : Toes lift back against the wall 5:07 (10-15 reps and hold last one) Calf raise 5:20 (20-25 reps) Single calf raise 5:40 (10-15 reps) Capacity : Sitting deep squat position 7:30 (hold for 1-2 mins) Split squat 8:20 (hold for 30 seconds - 1 min on each side) Bulletproofing Hip rotation : 9:10 (20 reps on each ankle) Squat hip rotation : 9:47
RU-vid has this video indexed but maybe it didn't when you made the comment. You're heroes, people doing this (especially on videos that don't have chapters)
Love it. I’m 62. Worked out with weights all my life. Now at this age I carry the good mass into it. So that’s all good. But two years ago I started some deep squat holds every morning and MY GOSH it has changed my life. Unreal. Now I’ve seen this video and I have some new challenges. I’m not quite ankle stretched enough and I’m off to go make it happen. Thanks dude.
Thank you for this video. I have been having some severe ankle and foot pain over the last 2 years. I visited a chiropractor which helped, but my pain returned after one year. I was looking for some ankle strengthening exercises and ran across this video. I did my first session today. I can’t believe that my pain completely disappeared, my ankles feel hydrated, and I feel stability in my feet and ankles. I am going to continue this routine everyday. This was a blessing to my life and my feet.
I also recommend Olivia d'andrea's foot stretching routine and any beginner ballet/dancers foot or ankle strength videos. Or join a beginners adult ballet class if there's one where you live!
Same! I had eversion ankle sprain 2 years ago, visited chiropractor and helped, and pain decreased ever since. But it has been stiff ever since. Now after doing these, my ankles feel so amazing! I can't believe not even physical therapists havent talked about these exercises.
Tore my Achilles‘ tendon in the most anti climatic way… (i do quiet some sports tho) These exercises are really good for stretching and strengthening the tendon… Great video!
Commin off surgery after a bunch of workouts n diff exercises this is my go 2 video . Took a year for me but this video is going to change my life. stay tuned thank you 💙❗️
Hey man. I've just discovered your stuff. Been trawling RU-vid for videos to help me out. I've got totally flat feet and accessory navicular which plays havoc with my biomechanics. Add to that a lifetime of judo, rugby and then triathlon and at 41 I'm in bits. These ankle exercises are incredible, 2 days and my left ankle is so much more free and mobile. I did the squat and hang video this morning too, and actually felt like I stood upright afterwards. Definitely going to check more of your content and your website. Thank you...
Josh, just here to say thank you for this GREAT and amazing channel. I simply love it and give us a lot of potential exercises to improve our lifes and also gives us this philosophy to change! Thanks!
Brah!!!so grateful for this video!!! Been waiting on getting these ankles recovered. I been scrolling thru all your videos and not alot on ankles soo give thanks JOSH for putting this together. Totally sprained my left ankle playing ball right before quarantine!!! Thanks g
@@Strengthside low key I've been praying for this for like 2 weeks bro. I was like I wonder if I should hit him up and ask for a ankles only video...but instead I just kept working on that deep squat sitting position. But it was like working backwards because I couldn't hold it for too long with a proper form because that tight stiff ankle. Much appreciated bro. Keep improving
I am soooo happy to have found your channel. I was in hospital for a long time, had problems with my ankle before and i lost a lot of my mobility. Now i’m working with my Physiotherapist to reactivate my ankle. I am at 70 degrees now, hoping to get soon to 90 to be able to do most of your stuff in order to add additional 45° to those 90. Thanks, your video just gave me a lot of hope
Yes! Here as a runner as well. Several ankle injuries last year and swore off trails. I never took time to do mobility work. I haven't had an injury in 6 months but I'm excited to include prep work like this into my weekly schedule, to prevent injury and improve my form.
I have very stubborn ankles but I work on my squat many times daily. Thank You, you motivate me in many ways. i want to do a handstand someday, I use to be obese and I have lost about 100 lbs and gotten much more athletic. I am determined to master my physical avatar frame and feel strong in every joint and limb. Thank you for sharing your activity, it helps keep me moving. It's an all-day lifestyle at this point Much Love
Since March when the lockdown started I've been working from home and noticed a considerable improvement in my toe spread and mobility as I haven't been wearing shoes for 12 hrs a day. Definitely seeing improvement.
Gonna implement these more often into my day. I've sprained my ankle a few times and I'm realising how important it is to strengthen then. Thanks so much !
I recently sprained mine for the first time, also I had some weakness and balance issues from a vitamin D deficiency, I'm thinking these stretches will be very beneficial for my feet/ankles.
You are using simple, short and effective sentences to describe how to achieve these deep and highly effective excercises. This is Awesome. Thank you. I am sharing with my friends and family. This is the way to achieve muscklo/skeletal strength . You set the bar way above the others, because you are a natural.
I had an injury in my left ankle 6-7 years ago, and I can always feel pain and weakness in it after my morning run, I hope this will help. Thank you. You helped me with my knee pains a while back.
Oh my god, all of these are sooo good exercises, thank you so much for this, I've recently started mobility workouts and this video has helped me catalyse my learning process
I'm doing these exercises for few weeks now, also yoga and working out for a year or so, and today I was in the bus and driver hit the breakes and I thought "This is it, I'm going dooown..." I wasn't holding, I was just on my way to the exit, I was holding two bags! And funny thing then happened. Instead of loosing my balance, like I did in the past (I'm 44), I did some kind of a dance move, two steps back and one step forward, something like that, and it was so fast, don't know where it came from but it saved me and my first thought was "Oh, I know who to "blame", Strength Side! 💪🏼" 😄😊❤
I've had an ankle ligament issue for a few months now and I've been getting fed up about it as it's stopped my trail running. I found this video by searching for flexibility and I'm really chuffed with it. After 2 weeks I've already noticed a difference and my ankle is feeling stronger so a mahoosive thank you!!! I will still continue with this now regardless as it's definitely nourished the bits I tend to forget about :)
You, Dr. Paul Saladino, Shawn Baker and many others have been my role models in my journey back to being optimal human. Heading toward 50 and feeling the best I have ever felt mentally and physically! Thanks ñ
The comment about strapping the ankles while doing sport made me realise something important ... I used to be a figure skater and have torn ligaments in both ankles and for years I strapped my ankles for support while I skated .... So 25 years later I am now working on regained my ankle strength and mobility because it has causwd issues with my knees and hips but slowly over the last two years of working on it I have seen some remarkable changes ... Using strength sides knee and ankle bulletproofing routines ... My knee pain has gone and my ankles are improving all the time ... I am able to do so many more things now ... The journey continues and I love it ❤ because I am getting to enjoy life more again 🎉
I was watching a video and saw this on the side menu. PERFECT timing. I jst started working in a seafood departmen where there is a lot of heavy lifting - hence squatting - required. This video is going to be SO beneficial in injury prevention! Both for the heavy lifting AND for my 'health' walks. Thank you!
Thanks for giving something to work on... Well thought-out, focussing how it individualy feels for people and not incouraging to just make the exercises kind of "look" alike. Great teaching and highly inspirational. Thanks from Berlin 👌🙋♀️
I have been lifting weights for over a decade. Good news is I earned the physique I've always wanted, bad news is I've lost so much mobility and function. For the past three years I've been practicing yoga - humbling doesn't begin to cover it. I've made serious progress on my hips. My ankles and shoulders though...man, do they need lots of work. I'm adding this to my routine, - patience, consistency, awareness. I appreciate you sharing your knowledge.
You are so generous. I do teach mobility and train in a integrative way and this is key to improve range before progressions but it is also THE regression for those that can’t even access to an squat position. And also to access much more depth from their own axis…as it all improves❤ it’s a simple but very important gift you are sharing here🎉
Thank you for this so much! I have sprained my ankle for the first time at the end of December and again at the end of February playing basketball. Since than I have like 40% less mobility in my left ankle and I am determined to fix this. I will do this everyday!
@Supercooldude I. have done this daily for about 2 months straight and after that I continued to do certain exercises to date. If you integrate in your life something that needs to be done it becomes just like brushing your teeth. I haven't had a sprain since but before every game I do more ankle exercises and I am aware if the ancle is not feeling that well I don't push hard that day. One game is not worth it. I would say that my mobility is now at 95%. Hope this helps. You can do this! 💪
@@TadejPasar thanks so much for replying I just sprained my ankle for the 4th time and it’s really starting to get annoying thanks again man I’ll make sure to d on these exercises
Omgosh. Ive had ankle problems all my life but this last time I rolled it bad. And I mean BAD. It has affected my hip and the way I walk all the way to my thigh. All of it.Ins wont pay for mri. I Googled and u popped up! And I jus did the motions with u and this is guna help tremendously! I'll b coming back again and again to do this with u til I got the motions down! THANKYOU FOR THIS! Sometimes we jus need Someone to help us and sho us the motions so we can help ourselves.
So good! Recovering from a tri-maleolar fracture (Nov 2018) and this is by far the best set of strengthening exercises I’ve found. Same with the wrist set ( yup, broken wrist May 2021). Thanks so much!
Old video but hell yes. Way better than my PT's prescription, I will follow this a dozen more times until I memorize all the moves. I've got work to do now.
when i go to asia - i'm extra lucky because i usually do these movements at least 6x/day ... well for the first couple of days until my stomach settles
I'm a recovering PF (plantar faucitis) for lifer, sore heels very quickly, even in shoes walking. Long days were painful. Now I can go barefoot, or bedrock sandals (teva's no good anymore). I have little pain after 6 months of life changes. OMAD, high fat, stretching, weights, walking etc. I do the deep squats just about everyday. or split ones. Knees are still a bit crunchy. I started with kneesovertoesguy. I'm here for more. Love it Thanks for sharing this one.
My ankle tissues torn this year and I enlisted to the military 2 months ago and I had to stand a lot one day that my knee started to hurt so bad , I couldn’t walk properly. Doing this once made me feel so much stronger and I feel like my tissues are well stretched and healthy. I’ll do this for a month from now and I’ll share the result with you guys !
I have a voguing competition in a few weeks and I hope to have a bit of improvement to do some cool dips and drops. I might come back to report my progress and how the competition went! 04.03.24 - Day 1: I did some regular squats and practiced falling safely on a mat just before watching this video. Tomorrow I'll start the ankle and hip mobility exercises and also start doing yoga. 05.03.2024 - Day 2: I did about half an hour of low-intensity and low-impact exercises today. I used LeanBeefPatty's full-body mobility warmup before this routine. My ankle exercises were assisted deep squats (advised by Barefoot Strength), calf raises and tibialis raises (advised by Squat University and Hybrid Callistenics). Also, following Patty's warmup, I did some deep lunges with a raised leg. I can get to a deep squat if I support myself, but I can sense I'm nowhere near being able to hold my weight, balance and fold my legs without support. But good to see my ankles aren't stiff to the point of that being impossible. I didn't do reps, I just went down, held it for a little while, then got up slow and steady. It felt pretty good, I can feel my calves stretching. Finally, I sat on my folded legs for about 30 seconds like advised by Squat University and it felt pretty good, I think I can get used to this if I do a little bit every day. As for my drops and dips, I trained falling safely on a thick mat and tested some positions to get down and up as elegantly as possible. I think I'll do a lot of progress if I train every day, this might be promising! I stretched a lot afterwards and warmed up beforehand, but I feel like I might get sore tomorrow, we'll find out in Day 3 lol
So many great, yet simple exercices. Thank you so much! The way I learned that my lower body lacked strenght and mobility was through playing on the floor with the kids on a daily basis.
This is how all videos should start. Show the qualifications or demonstrate your expertise in the field of interest and then share knowledge. This build credibility!
So great. I thought of resting my ankles for some days taking a break from badminton. No, not now, just this video has removed my ankle pain in the first day itself. Great. Thank you very much bro
*****************EXERCISE LIST***************** STRETCHING: • Standing ankle lean stretch. Push hips towards wall. 10 short reps, on 10th, hold for 10-30 seconds • Sit on ankles 30 seconds to multiple minutes. • Sit on knees with toes dug into ground (30 seconds) PATTERNING: • Single-foot arch and reach opposite foot as far forward. Don't let arch collapse. 10-20 reps STRENGTHENING: • Shin-raise: Toes in front of you. Lean against wall. Lift toes to knees. Keep knees straight. Pause at top for 2 sec. 10-15 reps, hold last for 10 sec. • Calf-raise (one or two foot). Pretend you're jumping at top of each rep. Pause at top and bottom for 2sec. Switch to single-leg ASAP. 10-15 reps single leg, 20-25 for both leg. CAPACITY: • Sit in squat position. Just hold for several minutes. Try moving knees around as you get stronger • Split squat. Keep back leg straight, front knee over ankle, torso straight. 5 reps each side. BULLETPROOFING: • Hip rotations. Support body like a crab, rotate knee out and in. Progress to squat hip rotations.
I always sit like this,i didnt knew that sitting in a squat position on a chair would make my ankles stronger Now i thought of it i have never gotten a ankle problem before
The lunging squat is a similar position to a tai chi movement that is a creeping dragon. It uses this position, creeping across the floor low and exchanging the leg which is forward. It also requires a twist of the core and stretch of the arms for counter balancing. Very hard and complicated simplicity. Great video. Thank you!
Thanks man!!! I’ve been haveing troubles with my ankles due to aging and wear and tear I’ve been doing ankle workouts and stretching and man I feel young again lols . Thanks for your help !
I have started this routine on Monday. I supposedly have severe arthritis in my left knee plus past surgeries on both knees. (Medial Meniscus/ partial ACL on 1 knee in 2011, Medial meniscus on other on July 9, 2020) hopefully this will subside some as it strengthens. Lol, and yes at 56yrs old I was still playing basketball full court prior to pandemic. I’m using program to see where it takes me prior to my return to the court in 2021
nice , using this to strengthen my ankles again , used to break dance so had some conditioning before , and now playing basketball again so its good to have those bulletproof ankles
Do you have any recommendations for strengthening the muscles around an S.I. JOINT?? Or keep it from slipping? I would LOVE to be able to do split squats and pistols again but my SI just keeps slipping back out. (PT gave me excercises to get it back in place) but I cant except at 30 not being able to have my full mobility back.
