Ankle Mobility Routine for Hikers

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Do you roll and sprain your ankles all the time? Here's my low-on-equipment ankle mobility routine that I do at home to prepare my ankles for the mountains to make them #mountainproof!
Build rock-solid ankles and lower legs to withstand the toughest terrains with my NEW 2024 program Mountain Proof Ankles chasemountains...
The Routine:
Complete 1 round of all A exercises
A1: Dorsiflexion 2 min hold
A2: Plantar flexion 2 min hold
A3: Plantar Calf Smash 2-3 minutes
Complete 2-3 rounds of all B exercises
B1: Dorsiflexion Bounce 30-60 reps
B2: Ankle Roll 15 reps + 20 Second Hold
Challenge: Do the mobility routine 3-4 times a week to build up the ankle roll single leg balance - make them absolutely mountain proof!
TRAIN WITH ME
►Membership: chasemountains...
►Mountain Proof Ankles: chasemountains...
►Mountain Proof Knees: bit.ly/MPK-pro...
►All training programs: chasemountains...
// CONNECT
Instagram - / chase_mountains
Website- chasemountains.io
#strongerforlonger #mountainproof #chasemountains

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Опубликовано:

4 окт 2024

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Комментарии : 44

@ghostofmybrain 2 месяца назад

"Initially you won't feel much" I think you have vastly underestimated my feet

@marcohanig176 День назад

Beyond all your great mobility and strengthening advice, I had a new insight recently. Where I hike, the trails usually start with a 1-4 mile approach at moderate grade (5-10 degrees) before you ascend the peak. I never roll my ankle in the uphill approach or in the steep sections -- it is always end of day on the last few miles of moderate decline. What finally dawned on me is that uphill you tend to walk with toe strike, while downhill it's heel strike. When you're on the front of your foot, you have much greater range of motion than when you plant your heel wrong. A mountaineering guide in the Alps taught me years ago that on slippery dirt and scree downhills, I should use a toe-strike gait to test whether my step is secure before fully committing. I now realize that this very same technique is just as effective at preventing ankle rolls. It feels a bit strange at first, but has really made a difference for me. I'd love to know whether you agree/approve.

@purplecoloredpencil 3 года назад

this has to be one of your most underrated videos! ankle mobility is so important - thanks so much!

@Zinnia2023 3 месяца назад

Hello, just discovered your channel as I was searching for hiking mountain beginner videos for my daughter. Your videos are actually applicable to everyday city life movements, I will include them in my exercise routine. Thanks a lot!

@Jermeister 3 месяца назад

You've come to the right channel! ❤

@colinschweizer8455 3 года назад

I would recommend this video for anyone suffering from a lack of mobility in their ankles, just spend a time on the mountains as lockdown has been lifted, after 8 weeks following this routine I have not felt as comfortable and confident for a long time

@mr.m8123 2 года назад

Just saw your videos for the first time; what a splendid series of clear and informative demonstrations! This 71 year-old will be all the better prepared for the RTR in a few months thanks to your excellent work. Thank you so much.....!!!

@lizusedon9237 2 года назад

Finding your videos on ankle strengthening and mobility really helpful as trying to come back from injury after a lot of elevation in my trail running this year. I feel strength in them already and will keep going Thank you 🙏🏻

@tsalite 3 года назад

Thank you for this. I lost a lot of strength and mobility after spraining an ankle a few months ago, and this is really helping.

@Lost_Johnny 11 месяцев назад

These are useful. Thanks.

@legrognard6699 3 года назад

You are thé man Chase!

@hjbrockway 3 года назад

After this video and the ankle strengthening video, my ankles feel amazing. Forgot to close my eyes for the first set of single leg balancing and didn’t understand the challenge. Lol.

@angelakuprel6381 2 года назад

Awesome exercises!! Thank you!

@harishvathreya 5 лет назад

Amazing videos!! Can you please post some knee specific exercises? I’ve had ACL reconstruction & 2 meniscus tears repaired, but don’t wanna give up hiking 😊

@ChaseMountains 4 года назад

I'm testing a whole program on knee strength, email me chase@basecampfit.com and I'll out you in our test group :)

@snake310790 4 года назад

i really love your videos mate! i've been doing some hiking but i find it hard in terms of speed and endurance. started following your training programs and hopefully its gonna help. maybe you can do a video on how to tackle descents, i find it hard on my knees. and it starts to ache after a little while of going down. thank you very much! CHEERS!

@ChaseMountains 4 года назад

I have an old video entitled "downhill technique to save your knees" just search for it, then there is this one which you've probably seen! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zqlPM3jpJHE.html

@karleena93 4 года назад

Some routines are similar with yoga poses. Thanks for sharing.

@katiewolfsherz3399 Год назад

Great! Thx!

@starblursd 2 года назад

doorsiflexion is giving me immense trouble as I can't even make contact with my heel without extreme pain on my metatarsal I have limited ankle mobility but it feels like I also have limited toe mobility

@stephr7847 3 года назад

Def not for beginners but was able to make attempts at most. Thanks! I dev need better ham and ankle mobility.

@drdeadbeat1604 5 лет назад

This is really helpful! Thanks!

@ChaseMountains 5 лет назад

Dr Deadbeat this is video you asked for bro!! Although the one exercise you asked about is a way to build up to that advanced knees off dorsiflexion.

@drdeadbeat1604 5 лет назад

@@ChaseMountains I had a feeling it was related to my comment! Rare for a RU-vidr to listen to the feedback and act on it - nicely done man! I get ankle injuries easily so this is a godsend. Much appreciated!

@dtaylor4200 2 года назад

What kind of pants are those? They look incredibly comfy

@notdre217 2 года назад

Also here for the pants. Exercises were great of course as well.

@robertalynch5433 3 года назад

I also feel this in my knee caps

@menstrualcupskenya6093 3 года назад

Would you recommend this routine for someone who overpronates?

@Treefrogging 5 месяцев назад

Tried the app to follow the routine and not really unlocking after purchase . I would have thought with tech this day and age it would be more automatic . Taking payment is , maybe because it’s Sunday 🙄

@AurelieJoie Год назад

If you could do a real time follow along video of this routine, that would be so very appreciated 🙏

@JohnSmith-il4wi 2 года назад

Best barefoot video ever. Thanks from Chicago

@DarthNoshitam 2 года назад

How can I modify the dorsiflexion bounce? I have FAI so it hurts my hips to deep lunge

@seekingthequestion Год назад

Question - for the dots idle ion bounces, it goes straight into my hip flexors. Lovely stretch, though do you have a suggestion for how to focus it more on the ankles? Thanks for a great video!

@seekingthequestion Год назад

Does the order of the exercises matter? Specifically the calf smash, I’m just a bit lazy to get up and put my stick away 😂

@rushodai929 Год назад

I noticed when I hold the ankle roll for 30 sec, my hips tend to swing outwards (holding the right ankle roll, hips rotate to the right), should I be trying to keep my hips square?

@mizrov8180 3 года назад

Would you suggest doing this exercise before or after a run?

@ChaseMountains 3 года назад

Either one is great!

@notquiteultralight1701 4 года назад

Is nz your home?

@Salixspp 2 года назад

Any tips for someone who literally can't perform the second position at all? Way too painful. I've sprained both ankles dozens of times and I think this has caused a lack of mobility that is messing with my arches and Achilles. Cheers

@ChaseMountains 2 года назад

Place a cushion under your butt. As many as you can to make it not painful. I’m pretty sure I go through that in the routine and in other videos on my channel as well

@themaestro5338 3 года назад

Chase, I noticed you wearing Dynafit shoes in a video. I have really bad foot ankle pain. Which one of their shoes would you recommend for long distance hiking?

@ChaseMountains 3 года назад

At this stage i wouldn't recommend either, I would go for an Altra if possible, or maybe the New Balance Hiero depending on how bad your ankle mobility is

@themaestro5338 3 года назад

@@ChaseMountains ok. I actually just had some Altra Lone Peaks I wore out kinda fast. I’ll checkout the others you recommend. I think my knee and ankle issues are due to lack of stretching (so that’s why I’ve started following your techniques) and my age too, I’m 50. Are you familiar with the brand Xero Shoes? Their CEO has a video on the website that explains things well and seems to be in line with what you’ve said.