Use the Movementgems App for $14/mo and get access to all my programs, my community, cash prizes, and so much more! More information in my channel’s profile bio I don’t think people realize your lower leg is comprised of 14 different muscles - and that most, if not all of them, are likely to go untrained. Your lower legs are WAY more than just your calves The below protocol is one of the simplest ways to ensure you’re stimulating your lower legs through a variety of ankle movement, and can help reduce the chance of ankle injury Protocol (1-2x a week): 1. Tib Bar or Kettlebell Tib Raises: 3-4 sets of 20 reps 2. Standing or Seated Calf Raise: 3-4 sets of 15 reps 3. Wobble Board Inversion/Eversion: 3 sets of 20 reps. Back and Fourth = 1 rep Let me know if you have any questions below! #gym #workout #anklebreaker
So nice seeing you here Sarah! That’s a tib bar - you can search it in the Premium Skool Community and see the one I recommend that’s bang for your buck and also high quality!
Attach weight to one side of the board to do inversion, to the other side to do eversion.. but very important is also not to wear shoes with narrow toe boxes
I injured my ankle 2 weeks ago. grade 3 sprain and came across your channel as I'm looking for easy exercises to gain mobility.....I will train like this once healed to avoid future injury. I wish I knew ankle strengthening before 😢 but better late than never 💪🙏 thanks
Move your ankle as much as possible without pain so ankle circles slowly or just front and back if theirs pain then as you begin to walk you can work on your balance and proprioception
Pin 📌:.. Well.. I have to correct you, it's actually 6 movements. Up and down, then left, right with the axis parallel to the floor and then left and right with the axis parallel to the shin/lower leg. 3 dimensions, 2 directions per dimension resulting in 6 movements... Horizontal x, horizontal y, vertical z (rotation) Correct me if im wrong and if im right, please like or even pin 📌📍
The majority of the rotational movement that you’re referring to actually comes from the tibia rotating, not the ankle :) but you’re absolutely correct the ankle does have a few degrees of abduction and adduction! I personally like to teach my clients about tibia rotation as a separate topic, and focus solely on the 4 main movements of the ankle
@@Movementgemsthank you for response, could you please make a video about thy shoes with with narrow toe boxes are very bad? I've seen plenty of people with horrible toes because of "aesthetic" looking shoes 👟 And yeah, the majority of the foot rotation comes from the ankle. Could you ping my comment please? Also thank you, I didn't know about inversion and eversion
If you get one similar to his, it has to be relatively low to the ground and not the ones that are raised up high since you could definitely roll your ankle on one like that. So make sure the wobble board is like only 2-4 inches off of the ground.
Not directly. The tibs help indirectly to allow not as much pressure to make it up to the knees in the first place. More direct exercises are full range of motion hamstring curls and full rom ATG split squats
I found walking on lateral sides of my feet about 45 degrees trying to maintain interesting idea for ankle strengthening. Actually super easy to overload with weights and potentially even work at core and balance with it. I'm interested in your thoughts about it.
