8 Exercises to Bulletproof Your Ankles
Neglecting your ankles? Here are 8 exercises to help you bulletproof your ankles and get rid of pain for good. From tib raises to calf raises, these exercises will help you stay strong.
Jeremy Singh
Overweight Dad turned 6-time ultramarathoner. Building my brand to help you run farther (and feel better) than you ever did before. Running and strength guide.
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The most neglected body part in the fitness world:
— Jeremy Singh (@singhcredible) April 8, 2023
Ankles.
Here’re 8 exercises guaranteed to bulletproof your ankles (get rid of pain for good): pic.twitter.com/Xk0aJkUeVr -
🔷 Tib Raises
— Jeremy Singh (@singhcredible) April 8, 2023
• Lean back against a wall
• Pull toes up and toward your body
• Build to single leg for an added challenge
• Move feet farther away from the wall to increase difficulty pic.twitter.com/b7UNRAI99D -
🔷 Calf Raises
— Jeremy Singh (@singhcredible) April 8, 2023
• Rise high up onto toes
• Single leg for added difficulty
• Return down slowly to strengthen Achilles pic.twitter.com/IJ04cf6Q2Z -
🔷 Ankle Eversion (Banded)
— Jeremy Singh (@singhcredible) April 8, 2023
• Rotate ankle outward against stretchy band
• Return ankle back inward slowly and in control pic.twitter.com/lIQ4Fnz56n -
🔷 Ankle Inversion (Banded)
— Jeremy Singh (@singhcredible) April 8, 2023
• Cross leg over to hold band
• Rotate ankle inward against stretchy band
• Return ankle back outward slowly and in control pic.twitter.com/CYh9QLzXA1 -
🔷 Plantar Flexion (Banded)
— Jeremy Singh (@singhcredible) April 8, 2023
• Push foot away from you against stretchy band
• Return ankle back toward you slowly and in control pic.twitter.com/htKXkywvky -
🔷 Single Leg Clock Reaches
— Jeremy Singh (@singhcredible) April 8, 2023
• Balance on one foot
• Kick floating leg out at various angles (around the clock) pic.twitter.com/oWKT5sv58B -
🔷 Deep Squat Walk (Stay Low)
— Jeremy Singh (@singhcredible) April 8, 2023
• Squat as low as is comfortable
• Walk back and forth, staying low pic.twitter.com/Odk2jTVePr -
🔷 Single Leg Deadlift
— Jeremy Singh (@singhcredible) April 8, 2023
• Balance on one foot
• Hinge at the hip bending forward
• Return to an upright position staying in control pic.twitter.com/6luGJND1dU -
That's it! Thanks for reading my thread.
— Jeremy Singh (@singhcredible) April 8, 2023
Target 1-3x/week, 1-3 sets of 5-30 reps.
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