Table of Contents:
The GREATEST Squat Warm Up Routine
Video taken from the channel: Squat University
THE BEST WARM UP FOR SKATEBOARDING
Video taken from the channel: The Daily Push
Foot, Ankle & Calf Stability & Mobility for Runners
Video taken from the channel: Airrosti Rehab Centers
Ankle Pain Relief Stretches 5 Minute Real Time Routine
Video taken from the channel: AskDoctorJo
Foot and Ankle Strengthening Exercises For Runners
Video taken from the channel: The Run Experience
Tight Calves & Stiff Ankles? Do THIS before your NEXT RUN…
Video taken from the channel: James Dunne
Ankle Warm Up Series. Free Online Foot Fitness Video
Video taken from the channel: Caroline Jordan
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 |
229 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
Thanks for sharing, James! One of my runners passed this vid onto me. Thumbs up!
I dont ever sweat even when im hydrated and im wearing a jumper sooo
My left ankle is paining little bit i can do strengthening exercises
Great Videos for my XC team…especially now more than ever with Covid19 and a shorter summer pre-season. Thanks! Coach Chris Wilson
Hey Dr Jo,
Thanks �� for these exercises, it really helps and I got your exercises for a sore shoulder, too. They were very helpful, also.
Thanks a lot!
Lydia
Hi Dr Jo. I love your videos:) I have some issues with my knees: synovial effusion and bone marrow edema. I knew that the pain coming from edema but synovial effusion cause swelling top of my knee. What do you recommend to get rid of it? I really care your advise. Thank you:)
Is there a way I can stretch my ankle, after being in an AFO all the time. I can’t move my foot normally, because I had a stroke. My ankle is really stiff being in the AFO
Than u for your strerches dr. Jo i really love ur stretches.. It gives me relaxation…
Please don’t be one of those Tubers that doesn’t comment and interact with subscribers…
Hello i want to inform you that my university BAU (Beirut Arabic University) is using your videos with out your knowledge and there benefiting instead of them doing anywork there using yours with out giving you proper credit
You have to ask for a royalty check this is your content and they have no right using them if you want any more info contact me
Thank u dr… ��And I have back knee pain.. when, folding my knee… N I can’t able to sit in vajrasana..can u hlp me wt videos of yours I should follow
I am a runner and the moment I have had re occuring injuries to my soleus muscle. It feels like it is healing but as soon as I run again, it re-tears and can’t walk for days. Do you have any advice on how I can completely heal this so I run again and break this cycle of injury?
So great Doctor J! Question for you: Ive been getting cramps in the ball of my foot / toes. I dont think its plantar fasciitis or anything but not sure what i can do about it? Any chance you can do a vid with some suggested exercises?
I have stiffness and tiredness from my neck to lower back 24/7 since very long time. Which exercises of yours I should follow?
Hi Dr. Jo Thank you so much for these videos! I just discovered you because I was experiencing ankle and knee pain this past week. Your videos are very clear and easy to follow!
I had a quick question: Just this past week I have been experiencing left knee and ankle pain and stiffness. I only feel it when I sit cross-legged on the floor or on a chair, or when I do the figure 4 stretch crossing my left ankle over my right thigh. The more I sit in those positions, the more pain I get, but I thought those positions are supposed to support flexibility and reduce pain? My right side is fine, no pain. Any thoughts?
I subscribed and are we supposed to do the stretch’s first each foot?
For those who think this won’t work for someone with shitty mobility trust me, I thought I had horrible mobility but this is something anyone can do, you just have to let it sink in slowly and not rush it and you’ll get into position. I also found grabbing hold of something sturdy like a wall or squat rack works well at getting into position instead of just weight
thumb up but you speak too much for who don’t speak english very well.
I cant figure out if my foot is broken or sprained I can walk on it for a little before it hurts and every time I move my foot around how ur doin it like sound like a pop then a crack
Dr. Jo, I love it when you said, ” I love PT!” I had to chuckle! I love it that you add a stretch for Planter’s Fasciitis. Things are going steady with my knee and back PT exercises daily. ��
Thank you, Dr. Jo. I’ll add these exercises to my foot routine. I love your channel!
Hi Doctor Jo. Do you have any exercises to help with Mortons’s Neuroma?
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
Question: From playing basketball, my friend has injured his ankles so much as to lose cartilage. Is there anything you can recommend so that he won’t hurt himself during squat exercises?
I dont have anywhere to warm up at home (dirt roads and driveway) and i cant get on my board until about 30 minutes of driving to reach a local skatepark! Any advise on what i could do for cardio once i reach the park?
Very helpful! I also use a foam roller before and after skating with great results
How Many times a week do you recommend doing these exercises?
Great info…I would just say lower the volume on the music because it competes too much with your voice. If you can edit that and repost…just a suggestion. Great channel. Cheers!
tried skating for the first time in 6 years yesterday, feeling it today, thought I was in pretty good shape but christ if I don’t feel sore today. definitely going to give all this stuff a go.
Damn, I got step two wrong and kickflipped my rectal thermometer. do you think I’m still able to continue the warm up or move on to step 3 after that?
I’m a skater and the rolling with a tennis ball has helped my chronic heel pain
You have helped me tremendously! My wrist started hurting from doing lots of facials on clients. I watched your video and the pain was gone! Now, I’m 17 weeks pregnant and walk over 2 miles everyday. My ankle was bothering me and watched this video and it feels so much better. Thank you for all you do! ����♀️��
Do you take your shoes off like that in germ-infested public gyms?
Love you coach Nate, really appreciate all your incredible advice!
got any tips to deal with lower back pain before skating? my back’s in shite every time I try skate
wow how you are able to just sit in that squat position for so long….my knees would be on fire after like 30 seconds
Defiantly gonna start doing this before the sesh my cardio finna be the jump rope lol
Hey i saw this the other day, I have had 3 sessions since trying out these warmups and I am so happy with the results. I am 30 and was always having a hard time finding the groove. Using this, within less than 15 minutes I am fully warmed up with my legs responding extremely well to what I want to do. Please feel free to check out my trailer on my channel to see the inspiration you have helped with! I achieved so much in 3 days compared to over 2 months!
M
Squating with 5kg or 10kg plates on the bar is the greatest squat warm up. You are welcome.
This is what the army does but the stretches are a little longer
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.
These tips are really good for trail and ultra running where the surfaces often are uneven. Thanks Nate!
It’s foot spacing that screws me up. Foot placement, angle, etc. ����
Damn, I remember these hopping stuff were as easy as breathing when I was a kid. Is this suppose to be hard for adults?
This exercice to slim ankle? Please reply to me ����������������
Holy crap those single foot hops are hard! Thank you! I am going to add these to my routine!
I dunno why I suck. I just keep trying and trying and trying and I just can’t land anything. I want to quit but All that’s on my mind is skateboarding.
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?
I’ve been trying to release my midget but he keeps hanging onto my pocket. Any tips?
Your website is great! I just checked it out and this video is also key for warming up before skating. Thank you!
The injury rehab section is really helping me and will do for others too. �� ��
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 ��
Some of the calf/soleus strengthening seems to be fixing my long-standing foot problem (pain on the bottom lateral side of my right foot).
You saved my life! The whole track season I was suffering from shin splints. It’s been on and off the whole season.
Thanks man! I was looking for a video just like this! I did all the stretches and now Im ready to go to the skatepark (i haven’t gone in 7 years!)
This definitely helped a lot. I was feelin super stiff now im poppin my switch 180s like eric koston
Why is static streching bad before skating? I feel that I need to do it for my lower back, which is often sore and in need of stretch before jumping off of anything. I noticed that you said not to twist your upper body, but in order to pop the spinal cord and release all that tension I gotta do it.
Thanks Doctor Jo. You and your pups are fun to watch especially in these tough times.
thx a lot my chase was im playing football every day and i guess i was tierd and i made a wrong step i acually had both of my anckles injured unstreched or what ever the i wanted to play today and my pain was so bad that i googled u and u helped me thank you so much❤️
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.
These are great exercises,I’ve also struggled with calf issues and these,like yourself, have saved me
Love love love your stuff. Literally made me a better lifter in so many ways.
Thank you, thank you, thank you!!!!!!!!!! Super good stretches!!!!!! Tom
I tried it today for the first time after…mmmh…about 20 years…yeah, I need to warm up properly…geeez, ten minutes and I already strained something trying to ollie, which strangely still works after all that time yes, 5cm on average isn’t much but I take it anyways…
So, warm it up! I sure will do. (cuz it even hurts sitting down)
There is a way to get yourself stretched absolutely perfectly… Stretching ON your board… With a light dumbell.. (4kg each side)… Need something to stop your board moving.. Wedges…
I have IT band issues. Plus I cannot run because of the flooding.
Great exercises!..the last exercise is harder than it looks! Thanks guys
After all that i didn’t expect a tail slide flip out as the first trick, lol. Sold!! Very informative and thorough video. Thank you!
these exercises helped so much. I broke my left ankle about 2 years ago. This video is great!
Your subtitles should be upside. Its disturbing the video to see your proper exercise
I tried this warm up but then was too nackerd to do my squats so went back to bed
I have nothing but pain when I skate. I need to quit skating everyday and focus on skating hard 4 or 3 days a week. I needed this video for when I start skating again tommarow. I have a bit of reason for the increased sensitivity to soreness due to a terrible ankle injury. Although, this was 5 years ago. I have the ability to get into lots of desired tricks but as soon as I begin to kickflip into my slides and grinds, I quickly loose any power from my legs and I am forced to sit down due to the aches and pains. I am going to take my warm up regime much more serious
James after a motorcycle crash many years ago I had given up on running taking up cycling but I missed running a friend pointed out your video and with your advice I’ve started running again my right ankle was extremely weak but with your exercises I have overcome this it means so much to me to go running with my son so a massive thank you all the best Mark. ��
Sup fellow runners. I just got home from a 8 mie long run (don’t laugh) and was nearly seeing stars. i chugged a Gatorade and relaxed for 5 minutes on my couch and I feel a little bit better but my question is that do you guys also feel this way after a long run. it’s very demoralizing to see me end up dying. aslong as I finish my weekly miles im happy, however, I just feel like I shouldn’t be feeling that horrible. Anyone else have an equally as awful grind getting to your marathon/half marathon goal?
I don’t ever warm up… But I suppose I should. Would make things easier haha
The #SquatUclub is now on YouTube! As soon as I upload a new video, “like” it and comment with the hashtag #SquatUclub ASAP. I’ll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
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I’m a runner myself this really helps some of these I naturally do already like the walking on heels and toes thx for this video!������
I just came back from my jog and found this in the inbox. Guess I’ll have to try these tips tomorrow, then. ��
The first two ankle exercises felt amazing when I tried them. I definitely need to work those in more often!
My knee when squatting heavy feels like either patella tendon or quad tendon that connects to knee feels weak or is going to snap any thoughts on that? Thank you!
So when you say squeeze your glutes, do you mean by pushing the knees out or by actually clenching the glute max? or both?
You. Are. Great. Love the videos! Great content we share to our clients
I did this warm up Really helpful, I feel butter in doing squats excercise, thank you very much.. ����
Is there a Video on your channel thats specific for ankle mobility? Because thats my biggest problem����♂️and maybe one for the frontrack?��
Hi Aaron,
I have a problem that is bugging me for a while now. I have not enough ankel mobility, but i am working on that through your video’s. Besides that i have trouble keeping my back upright(front squat impossible), but from what i have seen and heard that has primarily to do with ankel mobility. That has nothing to do with my actual problem.
The problem is:
Everytime i go down into squat position and i am going below parallel my left knee has a problem. What i think is the IT band is snapping everytime i go beyond parallel, it sort of goes over the knee when i go down and goed past it again when i go up. I can manipulate this by changing mij knee position. If i let my knees cave in when i go down that does not happen(i am not doing this in a squat)
What would you recommend to fix this?
With kind regards,
Jens
The squeeze glutes part. When you say prime, can You maybe elaborate? I squeeze the glutes as hard as I can, but barely feel it. I get up and my quads are more fatigued. Is this correct?
Seriously needed this advice, thanks!!! Tried everything to warm up that stupid little muscle inside glutes/ham’s!!! Back on track ������
Brutally brilliant. As a trainer, I must say the exercises are ingenious and the workout is not bollocks at all
This is a great routine, Caroline. Thanks for posting this. I will definitely start using this in my warm up routine. Great stuff! You also have the sweetest smile I’ve ever seen!
4 months ago I put a comment for this video. I ‘ m always making this streching is so fast and it feels amazing. This really helps me i’m short of time because of work, I can’ t strech 1 hour hahaha This is really the dope!!! Thanks again. For the one who see this for first time go and try it! This is for real.
I’m getting a lot of pain I my left ankle, I’ve been trying to do the impingement stretches with the band but I’m not sure if it is helping
I can’t get that deep for the life of me. Gotta keep stretching these calves I guess
This was so easy before i got this annoying pattelar tendon acting up.
Broke my ankle 5 years ago…didn’t realize how much I need to work on flexibility until I tried out these exercises, many of them I hadn’t done since my days of PT.
Nice, i have my own routine but im def gonna add some stretches from this
Being an indian, for the great part of my childhood, we had a indian style toilet in one of our bedrooms where you Squat & take a dump, doing so has unknowingly made my ankles & hip muscles quite mobile
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Never thought my ankles wear the weakness in my squat. Always blamed my hamstrings. I am so thankful for this video. It has helped me so much and saved from awful back pain. Thank you sir.
Check out my profile at http://www.instagram.com/physioshwets to know everything about feet and foot care tips & exercises.
i makes squats on the smith machine by 80 kg and after some times i tried to do squats on the free bar bell all what i can carry is the bar and 10 kg by 5 kg on each side of the bar and it was too heavy and the bar makes me move to front when i rase it up and me knee cross me toes lines so if i do it right on the smith machine is that enough for me?????
Great vid,u got a sub. Hey did pushing the sled on the very bottom of it is better that pushing it from its handles? And is this a great body exercise? Thanks
https://youtu.be/6nz6kDUgirc?t=65 watch from this time stamp.
I felt it so much when he said sand in the gears. Idk if my ankle has ever moved like that before trying the exercises in this video. Thanks for tips, hope this helps me improve on my running performance!
Thank you! I feel my ankles are definitely a limiting factor when squatting. I will definitely try this warm up. ����
Love this!!! I have plantar fascitis (yep 2 months) sucks so I may skip the heel part for now. Thank you!!!
I am following your website for a long time. Thank you for all the help you have been getting me to recover and warm ups.
But you are a baby still:) When I was your age warm up was not needed:)
Wait till you are in your 40s what happens to your body.:P
That being said… yes, do warm ups and stretches when you are a baby still. Will keep you on board also when you are over 40 and still want to have fun on board
Used to do a similar warm up to this with a KB when oly lifting. It would open my squat right up. Great warm up
very nice little sequence for warming up before the run, ty:)
Hi:) Would you recommend doing this before or after your workout? Thank you!
bro thank you so much!!, everytime i go and skate and do this warmup i feel so much more confident:)
Good warm up. Really felt the difference after I was done warming up
Not certain from looking at him that he even works out however, after looking at his legs I am certain that he doesn’t squat….
What does Mark Rippetoe (Starting Strength) say about warming up…?
thank you so much, I play football and when I run it hurts a lot but thanks to this video I can run really well, again thanks so much
I’m definitely subscribing
Absolutely awesome video. This video has so much I’ve decided to download it and will every leg day/Squat. Thanks man
This is what a natural athlete looks like. Not like most of these steroid heads we see on YouTube
wish i saw this a year ago, really struggling getting mobility back after a broken femur. Definitely going to start this, thank you
Hey Dr. Horshig, how do I do this when I’m fat and immobile?
Question why do my knees make a clicking noise when I squat?
Tried this today. Squats felt really good! Especially the lower back which can hurt sometimes!
Dude I just did this for my routine just now and omg it actually works. Pushed 90kg easily and I am only 66kg with good form. Dude this really opened the groin area and my glutes felt like muscle to mind connection. This is a must share and sub. I can’t recommend this so hard. Smash this video like button guys.
As someone who’s been recovering from an acl injury that deep squat is a no from me. I can only do those comfortably in water
When I try to squat, I look like those dogs on the street…. don’t know what happened to me… but my ATG days are not what thy used to me… too much sitting! Gonna give this a try.
This is fantastic. Thank you so much for posting this. How often would one suggest to do these? I guess my question is: should these be done everyday?
This is a great warm up, i love that you added all the dynamic stretches because i definitely wouldn’t have been able to think of any ��
That roll is hard or soft and thank u
parkour
yeah looks real healthy, ATG and killing your knees. yeah I definitely ain’t taking advise from you. ain’t trolling but I’d expect better advise from a doctor
Great video James!!!
Can you make a video with a complete pre-run warm-up routine that can be done in 10 minutes or less?
And maybe a post-run cooldown.
That would help a lot!!!
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Citation desperately needed just warm up with the bar. #barbellmedicine
Great demo. I’ll give it a good focus on my next session. Side note, I’ll close my eyes and hear Ron Burgundy giving me squat advice. Take it the next demo to another Ron Burgundy level man!!!