This is EXACTLY what I was looking for! I'm a new runner and I could run several laps if my ankles weren't so flipping SORE. THANK YOU! I'll be doing this daily with my other stretches 🤗
I don't run but I do have bad feet from a lot of walking and standing. 2yrs ago I broke my right ankle for the second time and it has not been the same since. This video has helped me. Thanks 😆👣
Doing these exercises, especially the last one, I just realized how weak my feet and ankles are! thank you very much for posting this, I will be doing these exercises everyday now!
I have a fair of shoes with less support and I notice it a bit in my ankles. These all make sense and this is something I need to do and am sure will help in many ways. Thanks!
I’m a couple weeks in on the C25K after a devastating Jones fracture. My foot, where the break was, feels fine but my ankle is stiff and weak from all that time in a NWB cast. Thank you for this video.
Excellent exercises. I run Ultras (cross country very long distance often starting 6 am and running into the night pm). Tired sore feet 100%!! I’m currently dealing with some bad pain in the foot muscle (Hallucis group). I’ve found that after weeks of stretching this to little effect, strong plantar flexion (toes making a ‘fist’) works really well. I’m loving this video and will incorporate these exercises into my routine! Thanks
Can confirm that this is the shit you want to do. I broke my fibula at the ankle 3 months ago (less than a month from a marathon! Ugh) and just went through 2 months of physical therapy to get me running again and these were the exact types of exercises they had me doing. It doesn’t look brutal but it is but it helps so much with ankle stability (and I’m running again thanks to it!)
Had my foot in elavation with an ice pack on it.... then watched video did the foot rotation.... and even got my foam disc out and managed to do pistol squats on it.... Thank you!!
So generally speaking--- do you feel the over cushioned shoes are detrimental overall? Do you prefer to split the difference in a way, using more responsive less cushioned shoes?
I did a 13 mile osbticle course race yesterday and now feel like been run over. My left calf twinged mile 4, both hip flexor felt like they gave up mile 7, and then went on to walk the last 6 mile and had to miss many obsticles. Then rolled both ankles miles 9 and 10. My ankles are sore today. Wanna do some spartan races next year. My first goals to complete a 5k in 1 go and to strengthen my ankles and feet muscles. They are very sore today.
Only on week 3 of the NHS couch to 5k plan but noticed pain on the outside of my ankle straight away. Been doing these exercises for only a few days but already makes a difference! Now I just have to wish my breathing improves! (any tips on that? I have low lung capacity) Thanks everyone for the tips.
Makena, Ideally you want to add a strength session into your training regiment at least once a week separate from your runs. If you're crunched for time, a workout like this could be added as a warmup, prior to your run.
In Yorkshire we say get down to the real meat n tatties please try to use this in your next video in a yorkshire accent . Great video by the way thanks for posting.
Idk why, but I've always loved walking on my toes on the ball joint barefoot outside. My parents always scolded me for it saying I was going to hurt myself.
Would you recommend wearing an ankle brace?? Or just strength training and stretching? I sprained my ankle 3rd degree last year. Is feeling a little strained and clicking as I am starting out my training. 3 weeks in for a half marathon in April. Thanks !
I jump rope wearing low support shoes (Chuck Taylor low cuts) doing various poses- high knees, butt kicks, hopping, etc. to get more total body engagement.
Great stuff! Thank you! When I'm not working out I pretty much always wear flat shoes/sandals without support and it's never bothered me! I wonder sometimes if it's actually GOOD to not constantly wear supportive shoes to keep your feet strong!
I can relate! I tried stability shoes once and it was a huge mistake - any sort of prominent arch support really hurts my feet. It took months for them to feel better after going back to neutral running shoes. It's interesting how everyone stresses that work/daily life shoes "need support" - but do they really? Our feet were made to support us. I'm with you - I think many people are in a cycle of babying their feet and can't go without support because their feet are used to it.
From experience,its normal if it cracks when doing these types of exercise and you should keep going,unless these cracks make you feel discomfort or slight pain you should try to do another exercise
Thanks again I am 57 and my feet are broken down I have been working on them for Better than 2 years and they are improving. This adds two wrinkles I haven't been doing always great to add to the fight against old age. Thank you. I am also 210 lbs so my feet take an extra beating.
Yeah! I’m 50 and started running 2 years ago and just last year I ran a series of Ultra Marathons and I’m lining up to do a few 100km races next year (supposed to be this year but all races canceled (Covid). If I can give any advice for what it’s worth: take it easy. Once you’re fit and strong your bones will take about a year to catch up too. I learnt that the hard way with serious stress fractures. Happy running!
Do you think past major ankle injury leading to significant imbalance in foot and ankle strength could cause my foot to go numb when running by mile 4-5? Had a serious ankle injury a couple years ago. Started running recently and that foot is now falling asleep when I get to mile 4-5. I do over pronate and have been told that is why my foot falls asleep but I think it’s because it is not strong enough. My injured ankle is significantly smaller than my other one as well. What do you think?
great video. the little tip on balancing when walking on your toes is great. i'm trying to hit 10k, started a vlog about it and your tips and exercises have been really valuable. keep up the content
I suffer from ankle pain specially front side of ankle just after a few minutes I start running. Should I do these exercises before I start running or it is a separate session?
So I've been doing these ankle exercises for about a week, and I can get them feeling easier, but I'm wondering if the ankle popping will ever go away? It's annoying and hurts after a lot of use. Also, as he mentioned in the video, the ankle circles might not be perfect circles from the beginning (which I expected) but I am wondering if it will ever get to the point of smoothness across a full circle?
Hey Coach Nate your helps and advice please. Did a Park Run this morning using my new Salomon Speedcross 4 and rolled my ankle and had to walk back. Advice on recovery and also advice on running in different trainers? I normally run in Saucony and never had this issue. 🙏
Thanks this will help! What do you do when comes fo exercise and you get tight calrfs/hamstrings? I tend to injury my anckles even when i have warmed up.. maybe different warm ups maybe help? Do you stretch alittle but after a warm up to lossen the carfs? My phsyio therpist said i had really tight carfs.. so yeah ahahah thanks
Hello. I had a “trainer” long ago that teach me some of those exercises (he told those were stretches). This year I’m almost exclusively running on track, and i make those exercises before I run, but I do them with shoes on. Should I just do them at home barefoot? Also, I sprain my ankle about a year ago and when I do the ankle circles it cracks constantly... is that “normal”.
You don’t realize just out of condition your feet and ankles are until you try those one foot hops. Did a bunch on both feet, focusing on pushing off with the ball of the foot, and even that really helped warm them up!
I had a ankle sprain during a training session about a year back and have not recovered yet. I started training again despite the swelling n pain. Will these exercises help recover faster. Especially the hops are very painful. Should I still do them ?