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Performing a proper warm up before sports or exercise can ensure that your body is ready to go. By taking the time to properly warm up and stretch your ankles, you can maximize your athletic performance and minimize your injury risk. Get Warm, Get Loose, and Get Strong With the Inchworm Exercise.Big Toe Stretch combined with the Knee to Wall Ankle Mobilization Drill (with lacrosse ball or edge or wall): Hold this position for 30 seconds, then do 8-10 light repetitions going in and out of.
To do an inward towel stretch: Sit with your towel or band around your left foot. Firmly hold each end of the towel with your hands. Slowly turn your ankle inward.Big Toe Stretch combined with the Knee to Wall Ankle Mobilization Drill (with lacrosse ball or edge or wall): Hold this position for 30 seconds, then do 8-10 light repetitions going in and out of.Holding your arms out to your sides, stand on one foot.
Do this daily, and try to increase the number of seconds you can keep steady on each leg. When you’re able to balance on one foot.Slip the toes of one foot into the cuff, allowing it to pull your toes down slightly. Lift your toes up as far as you can while keeping your leg straight on the floor. Pause for one or two seconds, then release and get a good stretch through the front of your leg as the cuff pulls your toes down again.
Ankle Flexion Stretch on Block Place the block flat on the ground. Step your toes and the ball of your foot onto the block with your heel on the ground. Lean your weight forward to put the pressure primarily on the ball of your foot to stretch your ankle and the bottom of your foot.To stretch the muscle on the front of your ankle, perform the kneeling anterior tibialis stretch.
Kneel down with your ankle and toes pointed, and gently press upon your foot to stretch the front of your lower leg. Hold each stretch for 15 to 30 seconds, and then move.For dorsiflexion, anchor the elastic band on a chair or table leg, then wrap it around your foot. Pull your toes toward you and slowly return to the start position. Repeat 10 times.
For plantar flexion, wrap the elastic band around your foot and hold the ends in your hand.Step-by-step directions. • Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly. • Keep both heels flat on the floor and press your hips forward toward the wall.
Do these exercises six times a day for each leg, especially after exercise or another activity. Warm up. Do ankle stretches before playing sports or exercising. Watch your step!
One way to stretch the ankle is in a seated position using a strap to pull the foot upward (ankle dorsiflexion). This stretch targets the calf muscles, Achilles tendon, and plantar fascia, which is within the sole of the foot. Not only is this an effective warm-up before exercise, but it also helps prevent and treat painful plantar fasciitis.
At the start of every exercise activity, start with slow gentle stretches or a ball massage (by rolling a golf or lacrosse ball under the arch of your foot) to help warm up ligaments and get joints moving though a range of motion, says Dr. Silverman. Don’t force any stretches and keep your movements slow and easy.Now that your players are on the move, you can finish your dynamic warm-up with a few of the exercises that are done at a faster pace (Carioca, Butt Kicks, Ankle Pops, etc ). Regardless of which exercises you choose, your goal should be to find a few within each of those groups that will start your players in a stationary position, and then.
Foot and ankle stretches are an important part of any foot rehab programme. Tightness in the foot, ankle and calf leads to subtle changes in foot position and how forces are transferred through the foot which can lead to a whole host of foot problems. In order to stretch the foot properly to regain full, pain-free mobility in the calf, ankle, foot and toes it is important to stretch both the.
List of related literature:
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| from Women’s Power to Heal: Through Inner Medicine |
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| from Ayurvedic Massage: Traditional Indian Techniques for Balancing Body and Mind |
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| from The Massage Bible: The Definitive Guide to Soothing Aches and Pains |
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| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
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| from Operative Techniques in Orthopaedic Surgery |
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| from Handbook of Nursing Diagnosis |
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| from T’ai Chi For Dummies |
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| from The Ballet Companion: A Dancer’s Guide to the Technique, Traditions, and Joys of Ballet |
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| from Vril: the Life Force of the Gods |
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| from Baxter’s The Foot and Ankle in Sport |
100 comments
I can’t even sit down with my ankles up without back and hip uncomfort lol
Just saying, warm up and stretch for a few minutes before each sesh. Especially your legs and hips. Lots of impact on your knees and back means risk of injury. Trust me, you don’t want Sciatica at age 19.
Check out my YouTube I’m a rookie skater, I’m progressing tho!
i snapped my right ankle falling off my bike been 3 weeks now still no weight bearing got 6 screws and metal plate in my right ankle and a skin graft hoping i can get back to my normal self doing these exercises is getting me hyped haha love from scotland been watching alot of your vids even though i can’t do anything
Do you have a home squat routine mobility?I dont have access to equipment
I have been following your warm up program, body weight exercises and so on from your website for a couple of weeks and it’s a game changer for sure! Didn’t know how skating without pain felt anymore haha, I can’t thank you enough for these tips!
This video-Just what I was looking for! I have a slightly sprained ankle that won’t quite go away. I’m sure these exercises (plus the accompanying ones) will help. Thanks for you help with your many videos. Keep them coming!
This definiely helped me a lot…thx for making this video!!!
good to educate everyone but especially the kids, i didnt know about any of this when i was young and just learned with injury and stiffness, good if you can avoid
I used to run 60-70miles per week years ago but became a cyclist, I went to try to get back into running and my ankles REALLY don’t like it! Especially my left, a little swollen lateral to the left achilles (peroneus, I’m sure) and a little insertional achilles tenderness…..think I need to take things very slowly! I ran at what felt comfortable for my legs and my breathing which was around 8min/mile….but I guess my ankles aren’t used to the impact as much as my CV system is to the exercise:( I have been watching your videos and hopefully I can run again soon! At least cycling doesn’t aggravate it. My ankles have always been incredibly stiff in dorsiflexion and eversion though, even from when I was a runner! I feel it’s more joint than muscular restriction though:(
Hey Dr.
I got ankle pain while skipping. It pains while jumping and running. It would be very kind of you if you could reply.
Thanks a lot for this amazing info. I just try it no without skate and it felt so smooth soft is really confortable.Can you please tell us whats is the better streching after skate as well?
Thanks again and keep on pushin.
PS: Love the Sound
I’ve poor mobility in my left ankle after it was broken badly years ago in a car accident,takes a good portion of easy jogging to warm it up so this will be added into prerun routine to see if it helps ��
Never thought about warming up without shoes on but now it makes total sense
How often should these be done? Every day, twice per day, every other day?
simple exercises but at the same time very effective! thank you james!
The left side of my right ankle has been hurting and today the back of my left ankle began hurting ☹
I needed this! My calves and ankles have been quite sluggish the last two weeks
This is great. A practical, useful and important warm up routine for ankle mobility.
Wow. Firstly, exercise 1; you are so loosy goosy! Mine are so tight even just doing that. This is great and feels so good after doing it. Exercise 2; this is a fav too! Number 3, is great thank you!
I thought I was looking at this dudes cheeks for a second ��
Looks like a great vid as, will try before heading out in the am, great content as always cheers Mark
One of the best realizations I’ve made skating over the last 12 years is running for about 15-20 minutes (at any pace. fast or slow), warms up my legs so well, that when i hop on the board after the run (this can be anywhere from 5 minutes to an hour later) I feel so good and in control. Also, yoga on the days you aren’t skating is practically crucial for recovery. In addition to that, you significantly increase your balance and gain a stronger awareness of the muscles and strength in your legs.
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
Wish I saw this before I pulled some muscles in my legs:( this is great stuff. Will be following this when I get back on the board
Hi Aaron, are there any lifting videos from you on the internet? What are your best numbers? Thanks.
Are static stretching good for post skating then? Or avoid all together? Great video. I started skating I’m 30 and my knee started bothering me after two months of daily skating so thanks for the video hope this helps my knee!
Hi. I think that your channel is very interesting. In my instagram you could find similar information.
@skateperformance
To back this up, Kung fu monks been doing the warm up routine for centuries. Also goku from dragon ball z shows this routine. Joint rotation and jumpy stance
Aaron, it would be great to see a post workout routine as well. I am always left wondering what I should do to minimize the aches and stiffness post workout… Thank you for another quality vid ����
This is great.
I started following this for about a week now and I’ve got a lot of mobility back into my ankles due to this.
Thanks for the tip.
Starbucks would be one of the few places that ‘would’ serve you barefoot.
I have been twisting my ankles and falling several times. I think this set of exercises are going to be simple enough to do on my own. Thanks!
OMG!!i loooove this exercises, it made my ankles feel soo much better!! i am sure i have to learn and memorize this rutine for my poor ankles!!! thank you!!!
As a podiatrist, PT is an invaluable asset to us and I love working with awesome ones. Thanks for sharing your wisdom. I will be putting up a video on my channel on how I advice my patients to stretch at home. I certainly also send them to PT coz they’ve worked wonders on my patients
Thank you very much for this video, i really I hope to communicate with you to give me an integrated program ��
Image of skaters just running round a skatepark without their board lmao
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. ��
Can you please do a very close up ankle feet warm up what would your suggestion be for toes work out
really interesting, i’ll give it a try for sure and i subscribe!:) skate at 27 really can’t be done as when we were 17:p
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”.
Yea finally found ma boi whos gonna help solve my knee problems. I mean it always felt like shit and yesterday I did a 3 min warm up but I was pretty lost how to do it well. But now Im kinda getting in an understanding how it should be done. Definitely gonna give it a shot tomorrow and I’ll see how it goes. But I assume it will be pretty nice. Anyways thanks my dude!
Massive difference actually, but i bruised my big toe, might be okay for the weekend, thanks man
Tai Chi Chuan is great post warmmup to lube the joints and tendons, get aware of breath and relax and activating the core and pelvic zone.
this looks like Mac’s cousin from always sunny in Philadelphia a.k.a Rob McElhenny, I definitely got some GOOD tips from this video
Man, I had no idea how much I needed this. Excellent, thank you so much!
So generally speakingdo 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?
Ok im going to do this. I should be able to.squat around what i can DL but cant, so i will try this. Thanks very much.
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!!
My left ankle cracks pretty loudly everytime I do a circle. Should i keep going?
He yo, good tips! Do this exercises help with pronation/what does helb with pronation? Greets!
Exercises:
01:24 Ankle Circles
02:46 Ankle Pump
03:28 Toe Walk
04:46 Heel Walk
05:31 Single Leg Hop
OK this was great! I didn’t even know that one where you bend your foot underneath that seriously helped
I’m 33 years old and I have never run.. Am asking if I can start running.. Thanks!!
Just discovered this channel and it’s become my go to workout channel!!
So I accidentally do part of this warm up when I go to hit a spot �� but I wish I found this year’s ago ��
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 do one sided farmers carry by carrying one 15kg or 20kg dumbbell on my hand and walking around and /or going up a set of stairs for a few minutes.
I carry the dumbell for equal amounts of time on each hand.
One sided farmers carry is much better than carrying on both hands as it forces the core muscles to engage to prevent the weight of the dumbell to pull you to one side and throw you off balance.
I have several injuries preventing me to barbell squat I use the hammer strength v-squat plate load machine, what do you recommend for warm up
The first bit looks ok if one is dealing with insertional Achilles tendonois. The others still good?
the guy with green shirt behind running on the track is a good example of heel strike.
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!
Question: Can these exercises be done with sneakers on or are they more effective without the shoes? Thank you.
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
Mam I am a sports man and you help me a lot in all exercises
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 ����
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?
Good looks on the tips G i hate not being warmed up,like bro i cant even get my kickflips down untill 20 minutes of skating when my legs finally start feeling snappy. i can already tell these are gonna help me out a lot
.. and a £300 LEG PRESS… Stretching & strength… 2 critical factors to land trix..
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!
Can this exercises also prevent ankle injuries in future too?
I drive a hilo at work and I’m always sitting. I’m going to start doing this at work. my hips be tight getting off that hilo every day
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.
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
Omg I rlly thought it was not helpful but omgggg my ankle finally popped. Thank u��. (For future teens, ye it works)
Thanks for the video! So simple but at the same time so intense
Only me need more shoulders warmup and not so mutch legs warmup? I am talking about Low bar squat. F**** Long Arms������
Really glad I found your channel today. I’ve been running about 5 months, completing the CouchTo5K programme and can now run 10k on my good days. I’ve had stiff ankles and bad calves for a while now. Love how clear and simple your videos are, no stupid music or waffle, just straight to the point with clear demonstrations. Thank you!
this is amazing! Almost instant relief of my ankle cramp. Thanks Dr. Jo! Any good stretches for sciatica?
Real good warm up,. Do you have a cardiovasculair warmup before starting?
I jump rope wearing low support shoes (Chuck Taylor low cuts) doing various poseshigh knees, butt kicks, hopping, etc. to get more total body engagement.
My left ankle doesn’t hurt too much the point where I would think I fracturedit but it does crack the same way if you were trying to crack your knuckles if you kind of move it
I think a lot of us get lazy/forgetfull/overenthusiastic and run straight out of the door! Thanks for the reminder ����♂️
Hey, I’ve got a problem with my ankles I often get when I’m playing football. I don’t quite know how to describe it but I’ll try it’s like it gets tighter and I feel like I want to crack it and it’s just very uncomfortable. Do you have any advice on this?
although, my bad/ he does espouse some good squat warmup advice
My Question is you wear socks in your every video that gives benifit to our body or not
I know that I am going to listen to this skinny guy. with no vascularity.
neen williams tried to fuck us up! he recommends to static stretch before skating, I tried for a few weeks and it definetly tires you down, had no pop and took like 30 minuits to do eveything properly… tried this the other day and had a great session, thanks bro!
I like it when you mention muscle names and where they are. I will like to hear where the muscle begins and where it ends to get a better visual. It would be awesome if you can show the muscle you are stretching in a 3d side scream on the corner. It is always nice to see your videos. Thank you
Hey Dr. Jo, I have pain & swelling under my left ankle. I also have plantar fascitis. This pain will not go away. I have a thera-band and have worked out to videos. I got Xray and was told to go to physical therapy. I don’t know what is wrong. It hurts all the time when I am working very long on my feet. I have flat feet and use supports of all types in my shoes. Any advice? I really don’t want to go to therapy during COVID but will be walking on concrete when school starts so I would like to get this behind me. Love your channel.
I have taught Vaganova based ballet for 30 years. You are my go to for any student or parent for that matter who comes to me with questions regarding diagnosed injuries. Your warm personality and thorough explanations are a huge help to me in giving rehabbing advice. Thank you for posting these. I know the time and energy it takes to do what your doing and work as a PT too. (My oldest daughter works as a PT). Anyway, may God bless you abundantly for sharing your knowledge and helping so many people. Some can’t see a PT due to serious financial issues. You have no idea how your videos have helped people get back to moving well again and able to resume their jobs and or physical activities.
Please talk about possibly squatting with a wrap or sleeve. Also techniques to strengthen quads if still recovering after acl replacement.
Really helpful already. I’ll be adding this to my short daily routine to take care of my tibialis anterior!
thank you so much for this! i’ve had ankle pain for so long! this will definitely help my running! take care!
1:40 1. Joint rotation
1:53 2. Cardio
2:47 3. Dynamic stretching
I was at the gym today to see another guy do the exact same warm up i was doing.
I asked him ‘where you learn that?”
Hes like: “a guy from Instagram forgot his name”
Im like: “squat university?”
Hes like: “yeyeye”
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.
This is really helpful! I have a lot of ankle pain when I run so fingers crossed this helps today!
So helpfull hopefully recover the bs right ankle pain as i LITERALLY NEED to crack it off the ground or with my hand to reset its fluid n get a big snap every few hrs, do u know why my right ankle is like that?! Thnx pls answer I’ve subscribed.
Wonderful video, thank you again for this advice. Clear and concise. Best wishes from UK