Updated: Oct 29, 2022
This is an article for you if you:
- Experience pain or weakness along the inside or outside of your ankle
- Experience stiffness and/or prior injury
- Want to improve the ability of your ankles, play lower to the ground and improve agility
This is a short, 10 -15 minute Microdose Workout to build your ankle resiliency and ability up. Specifically, this plan will train ankle inversion and eversion as well as intrinsic foot strength.
Once you are ready, add in Day 2 and Day 3. Don't work through discomfort or pain.
Train the Tissues and Function of the Lower Leg. An overlooked fact is that as you go down your leg the muscles get smaller, while the tendons and ligaments get much larger! (The Achilles Tendon is the largest tendon in the body.
INTENT: Focus less on maximum strength or intensity, and more on getting a good blood pump. Bathe your tendons and build them up slowly!
Day 1: 3-4 times per week
Day 2: Add in 1 day per week once you can do it pain free
Day 3: Add in one day per week once you can do the exercises pain free
*If you are not sure, ask your Coach to assign accordingly! This workout is available on your app!*
*Must be completely pain-free on all exercises before adding in Day 2"
Balance Beam - 3 minutes
Ankle Inversion - 10 reps per leg
Ankle Eversion - 10 reps per leg
PAILs/RAILS - 1-2 rounds of 60, 20, 10
90-90 Stretch - 1 min each leg
*Must be pain-free and strong enough to do full sets unassisted before adding Day 3*
Skipping - 2 mins
Bent Knee Calf Raise - 2 sets of 10 per leg
Eccentric Calf Raise - 2 sets of 10 per leg
*Use help if needed*
Supported Airplane - 10 reps per leg
*Complete for at least 2 to 3 weeks*
Skipping - 5 mins
Balanced Airplane - 10 reps per leg
45 Bounds - 3 sets of 6-8 bounds
Thank you to Kieran Beveridge for sharing some of his insights as a physiotherapist. See him on Instagram @kb.physio
Thank you for reading!
Send to a friend who needs this. Questions and feedback are appreciated.