I see the sets and reps, but do you have a recommendation on how often? I imagine start slow and build up, but wasn't sure if there was any type of schedule.
At age 65 and after 40 years of repeated right ankle rolls I now have moderate to severe osteoarthritis. I am an avid hiker and am excited about starting these exercises. I am wondering if the pylo exercises would be harmful to an already injured ankle.
Great exercise selection for ankles! I used to play beach volleyball, back in the day, which is excellent for ankle /calf resilience. When I trained athletes, I included ankle work. I "invented" Kitty Litter training, having the athletes walk, jump etc in soft sand (wood form filled with sand from Lowes). I say invented because, IMO, I don't think any form of new exercise has been created in the last 500 years or so, maybe longer. Peruse the training of Ancient Greeks, Persians, Chinese martial arts, Slavic exercise, Indian yoga and martial arts. As long as humans picked things up, climbed, fell and rolled, they experimented and created new ways to avoid extinction through combat, predators or aging.
Despite what YouTube proponents say that they "invented" an exercise, somewhere you can find it in history. An example of weight training: in Bill Pearl's "Keys to the Universe " 1982, he lists over 1400 exercises with weights, i.e., barbells, dumbbells, machines and calisthenics. One section of chest exercises has 29 different pullover techniques.
The intelligent trainer investigates and researches and creates a program for the specifics and goals.
I like the use of the bands for the plyometrics portion as it insures safety and progression through use of varying strengths of band resistance.
Very well thoughout and field tested by Michael. Old Southern saying "the proof is in the pudding, not the recipe".
These are great. I had ankle restabilization surgery a few years ago after one too many rolls. To this day, I do a few of these exercises to make sure that surgery was a one-time ordeal. In fact, I'll sometimes do the calf rockers shown in this video (sans weights) when I'm waiting for the subway or elsewhere.
I used to sprain my ankle frequently playing football (soccer), but never again since I started to spend more time barefoot and switched to shoes (including trail running) with less cushion. I do foot strengthening exercises, but no. 3 seems like it could have been replaced with an intense jumping rope session.
This is really great Michael. I have had to stop trail running because of persistent ankle rolling and breaking a bone in my foot after rolling in my last race. I will be sure to try these out.
When you say you’re going to post something if we ask for it, you’re not kidding! Looking forward to weaving some of these into my maintenance day. Is weekly enough?
I roll my ankles all the time. just walking I can do it. the "good news" is that now it doesn't really hurt for that long. That being said I tend to do sports where ankle rolling is not a think, cycling, hockey, skiing etc. I'm trying to diversify my exercise regimen and adding back some running but I'm focusing on using a local track just to avoid rolling them. When rucking I where boots with bulletproff ankle support as the extra weight might put me over the edge.
Very hopeful about this. I have been dealing with chronic ankle pain for over a year now and I needed to see something like this today.
Enjoy! These exercises helped me and I'm sure they'll help you too.
I see the sets and reps, but do you have a recommendation on how often? I imagine start slow and build up, but wasn't sure if there was any type of schedule.
At age 65 and after 40 years of repeated right ankle rolls I now have moderate to severe osteoarthritis. I am an avid hiker and am excited about starting these exercises. I am wondering if the pylo exercises would be harmful to an already injured ankle.
Tibialis raises have been helpful for me and they can be done just about anywhere with or without added weight!
Great exercise selection for ankles! I used to play beach volleyball, back in the day, which is excellent for ankle /calf resilience. When I trained athletes, I included ankle work. I "invented" Kitty Litter training, having the athletes walk, jump etc in soft sand (wood form filled with sand from Lowes). I say invented because, IMO, I don't think any form of new exercise has been created in the last 500 years or so, maybe longer. Peruse the training of Ancient Greeks, Persians, Chinese martial arts, Slavic exercise, Indian yoga and martial arts. As long as humans picked things up, climbed, fell and rolled, they experimented and created new ways to avoid extinction through combat, predators or aging.
Despite what YouTube proponents say that they "invented" an exercise, somewhere you can find it in history. An example of weight training: in Bill Pearl's "Keys to the Universe " 1982, he lists over 1400 exercises with weights, i.e., barbells, dumbbells, machines and calisthenics. One section of chest exercises has 29 different pullover techniques.
The intelligent trainer investigates and researches and creates a program for the specifics and goals.
I like the use of the bands for the plyometrics portion as it insures safety and progression through use of varying strengths of band resistance.
Very well thoughout and field tested by Michael. Old Southern saying "the proof is in the pudding, not the recipe".
These are great. I had ankle restabilization surgery a few years ago after one too many rolls. To this day, I do a few of these exercises to make sure that surgery was a one-time ordeal. In fact, I'll sometimes do the calf rockers shown in this video (sans weights) when I'm waiting for the subway or elsewhere.
these are awesome thank you
I used to sprain my ankle frequently playing football (soccer), but never again since I started to spend more time barefoot and switched to shoes (including trail running) with less cushion. I do foot strengthening exercises, but no. 3 seems like it could have been replaced with an intense jumping rope session.
This is really great Michael. I have had to stop trail running because of persistent ankle rolling and breaking a bone in my foot after rolling in my last race. I will be sure to try these out.
When you say you’re going to post something if we ask for it, you’re not kidding! Looking forward to weaving some of these into my maintenance day. Is weekly enough?
I roll my ankles all the time. just walking I can do it. the "good news" is that now it doesn't really hurt for that long. That being said I tend to do sports where ankle rolling is not a think, cycling, hockey, skiing etc. I'm trying to diversify my exercise regimen and adding back some running but I'm focusing on using a local track just to avoid rolling them. When rucking I where boots with bulletproff ankle support as the extra weight might put me over the edge.