Ankle Health Series
Enhance ankle health with targeted exercises for mobility, stability, and proprioception. This video covers half kneeling ankle mobilizations, single-leg balance drills, kettlebell passes, and calf raises. Improve your range of motion, balance, and ankle strength to prevent injuries and boost performance.
Key Points
- HALF KNEELING POSITION FOR ANKLE MOBILIZATION:
- Ensure the heel stays in direct contact with the ground
- Push the knee over the toes without allowing the heel to lift
- Perform this movement 10 times, each time trying to increase the range of motion
- For those with tight ankles, add a kettlebell on top to increase the intensity
- This exercise improves ankle mobilization
- ANKLE STABILITY AND PROPRIOCEPTION
- Stand on one foot with eyes open, maintaining balance
- Progress to closing eyes for increased challenge
- Hold the pose for 1 minute, both with eyes open and closed as strength improves
- KETTLEBELL PASS FOR ANKLE STABILITY:
- Pass the kettlebell around the body slowly
- The shifting weight of the kettlebell challenges the ankle to maintain stability
- This exercise increases ankle strength and stability
- CALF RAISES:
- Perform calf raises either standing on flat ground or on the edge of a bench
- Increase the range of motion downward by using the edge of a bench
- Progress to single-leg calf raises for added challenge
- Perform without holding onto something for balance for greater benefits
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