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View Full Version : Ankle Strength, Proprioception Etc


Jason Donaldson
10-02-2007, 05:12 AM
G'day guys

I've had dodgy ankles for years. I've lost count of the number of times I've rolled them. Basically they are hyper-mobile and because of the amount of times I've gone over on them, my proprioception is pretty stuffed too. There is no set activity when I roll them, but generally it's changing direction type stuff. Also, after playing sport (Aussie Rules Football) my lower legs (soleus etc) are really sore. I think from the muscles trying so hard to stop my ankles going their own way! If I tape up, no problems. But I'd prefer to work on the issue than cover it up.

My general agility is great, it's just the odd occasion when I jig instead of jagging and crunch, the ankle buckles!

Any ideas on how to work on this? (Apart from standing on wobble boards!!!!)

Garrett Smith
10-02-2007, 02:14 PM
http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf

Every day, before every workout. If you really want to fix that area, do them 2x/day for a while.

Go barefoot as much as possible.

Leo Soubbotine
10-02-2007, 05:21 PM
You can try to follow the advice from this video made for martial arts tricksters:
http://www.youtube.com/watch?v=8B1XvEbJUKE

Justin Fricke
10-02-2007, 09:39 PM
http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf

Every day, before every workout. If you really want to fix that area, do them 2x/day for a while.

Go barefoot as much as possible.
Just happened to see this. Good stuff and very helpful to me because of the way it was applied thank you......even though it was not for me

Garrett Smith
10-03-2007, 06:52 AM
Justin,
These posts are for everybody, glad you could benefit!

Jason Donaldson
10-03-2007, 06:37 PM
Thanks guys.

Garrett, I've started do the 6 exercises, twice a day, will see how they go.

I'm also doing the shin exercises on the You Tube tutorial.

Thanks again

Robb Wolf
10-11-2007, 09:25 AM
I second the barefoot recommendation. Walk in sand if possible.

Allen Yeh
10-11-2007, 09:35 AM
Check this out on more reasons to be barefoot.

http://www.ericcressey.com/newsletter77.html

Scotty Hagnas
10-11-2007, 08:41 PM
I like those foot drills, and we do them frequently. Once people have built up some strength in the blade of foot walk, we work into doing squats like that. Close stance, and just a few reps at first. Also, one I call ankleboxes. Shoulder width stance, then rock on your ankles to the left. You'll be on the outside edge of your left foot and the inside edge of your right. Then shift to the right. Go back and forth. You can increase depth as you strengthen the ankles, recruiting the knees as well.

I have also been experimenting with standing on my toes as shown in the old video "Grappler's Toolbox".

Jesse Woody
10-12-2007, 06:24 AM
Wow, great stuff! As an aside, it's VERY important to get that sorted. Last year, I had two VERY bad sprains on my right ankle, which had always been loose. I never did anything to strengthen it and improve proprioception, so when I turned it for a third time on a simple 3 foot vault on flat ground while trying out for a commercial in LA, it shifted the load to my 5th metatarsal and completely shattered it, leading to surgery to put it all back together with titanium plates and screws. I assume that the continual sprains must have caused some stress fractures in the area, hence the fact that it broke so easily. Either way, I do a bunch of work on my ankles now, and it has paid off...only wish I had been on top of it sooner! Good luck!