- All right.
Whether you want stronger ankles for walking
in uneven terrain,
perhaps in the forest,
or you're a high level person
and you're doing pickleball, tennis,
or something of that nature
- We're gonna show you two different categories
in ways you can strengthen your ankle up.
- Mine's starting to get muscles on it already.
- No, that's bones.
- Oh.
(rhythmic music)
All right.
Best of all, you're gonna need no special equipment.
However, you need your shoes on
and you're not gonna be able to do these on the ice outside.
- Oh, why not?
And we're gonna show you,
so the two different variations.
The first strengthening are gonna be in a sagittal plane
which Brad is demonstrating right now.
And then the other variation
is gonna be an a lateral plane strengthening
because that's how 90% of ankle sprains and injuries occur.
- Actually this way.
Whoa, they roll in this way.
So we really wanna focus on that.
We'll show you the tricks.
- So for these exercise,
in order to begin them we wanna reinstate that
you should not just have an ankle injury
and you're currently rehabbing from it.
Some of them will be too hard or even painful.
This is after you've kind of healed up
after having ankle sprains before
and you wanna strengthen your ankles
to prevent this from happening again.
- I already mentioned that, Mike,
at the beginning.
- But we're saying it again.
- That's a good idea.
It's absolutely true.
This is a maintenance exercise program to prevent it.
Now we're gonna show you different exercises
for the two categories.
For the sagittal plane and the sideways of the lateral.
Go through 'em
and there's some that are gonna be too difficult
for you or too easy.
Pick out the ones that you feel comfortable with
and work with them appropriate.
So be safe.
- So this first exercise we're doing
is all strengthening the sagittal plane.
So the first one we're gonna do
Brad's gonna demonstrate here.
- We're gonna go up on our toes with both feet.
If you want, you can add rocking backwards
and that works out well.
That'll be good for your balance as well.
You'll do this for 30 repetitions or up to 30 seconds.
If that gets too easy
you simply go to one foot.
Go ahead, show from that angle.
And this makes it twice as hard, obviously.
If you're doing it on one foot,
I obviously need something to hold onto for balance.
Some of those advanced people may do it without.
Now, the even more advanced people
who are gonna play tennis or whatever,
let's show 'em that, Mike.
- So for the advanced version,
we're gonna go on some type of step you can do it on.
If you're at a gym and they have thicker weights,
I've also done 'em on there.
I typically like to hold on to support for this
so you feel steady when you're doing it.
We're just gonna do the same motion we were just doing
but you're gonna get more of a fuller range of motion
going down because you have the step for height.
So it's a good way to get a good stretch in there.
And again, do 30 repetitions total or 30 seconds.
- And if that's too easy,
simply go to one leg as Mike's demonstrating.
- [Mike] Yeah.
- [Brad] Look at that muscle definition.
Your calves are moving!
(Brad chuckles)
Okay, there's one more for the really advanced.
All right, this next one is really important
to have your shoes on with this.
You can do it on carpet
or a shiny floor that offers resistance.
And we're gonna do what I call the ziggy zaggy,
like this,
and then like this.
And the resistance of your shoes
makes those muscles work aggressively.
And then go about five to 10 feet one way.
And as you get used to it,
you can go a little faster.
It's kinda like doing the Charleston.
Now, if that's too easy,
have something to hold onto,
a cane or a stick or a cupboard,
and do it with one leg.
Mike, you can do it without.
This is a lot harder
and it works your balance as well as that ankle strength.
And that's exactly what we want to do.
This is a great way to do it.
And we're both (indistinct) here.
Gun, you're only 30 years old! - I'm dancing!
- And you have a stick!
And we should mention - All right.
- That we're now strengthening in the lateral phase
of movement versus the sagittal.
- Exactly.
Plus we're getting some hip abductor work.
All right, the advanced lateral
to get that side of the ankle stronger
is put down a piece of tape.
Or if you have a line in the flooring, all righty,
you can just use that.
We're gonna do sideways jumping, if you will.
Go ahead and show 'em.
Just like that.
Take your time.
Now, I'm gonna use a stick for balance
because it helps me
and I'm just at that level.
As you feel more comfortable with it,
you feel very solid.
No, doesn't feel like your ankle is gonna roll whatsoever.
Then you can start doing the slalom.
- I'm skiing downhill.
- Yep.
And you will get tired,
believe me, after about 30 seconds.
If that's too easy.
You've guessed it already.
You're simply gonna go to one foot.
Take your time.
Start out slow.
Do both feet.
- [Mike] Oh, both feet.
- [Brad] Yeah, always.
If you do one foot you'll start walking in circles
and that's not desirable.
Okay. And again,
you can start to go a little faster as tolerated.
I'll watch Mike.
Keep going, Mike.
- [Mike] Oh yeah? Keep going? - [Brad] Yes, yes.
- [Mike] This is like basketball drills in middle school.
- Yep. Keep going.
Come on.
- [Mike] I'm sweating.
- Work it!
Yes.
Now I would not advise people.
Keep going, Mike.
- Oh, still?! - I'm not done talking.
This is what I would not want you to do.
Keep going till you get so tired
that your ankle rolls while you're doing the exercise.
Stop early.
Are you tired yet, Mike?
- I'm tired.
- Well you're supposed to stop then.
- I already switched. - Yeah.
So set a timer or do a certain number of repetitions.
Be very calculated with it so you don't hurt yourself.
That's again, advanced.
So ankle strength,
from the ankles to the hips all the way up,
we're working them.
Good luck with it.
What do you say, Mike?
What say you? I mean.
- Give it a try and see if it helps out.
- It will help.
- It will help. - Just do it.
three times a week, at least.
(rhythmic music)