High ankle sprains are tough! Focus on balance exercises and isometric activity, safe, and help rebuild tissue without pushing your ankle too far, too soon. #AnkleSprain #Rehab #BalanceExercises | Antonio Francesco Duardo
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High ankle sprains are tough! Focus on balance exercises and isometri…
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FacebookAntonio Francesco Duardo
🏆 7 ways to bulletproof your stride from the knees down: ‌ 1. Ankle mobility: open up your range of motion for more movement capacity in other exercises 2. Isometric holds: great for unilateral stability and muscular endurance 3. Anterior tibialis: prevent shin splints in the front of your shins 4. Plantar fascia strength: medial arch support and prevent plantar fasciitis 5. Weighted calf raises: produce more power when you feet hit the ground 6. Frontal plane hops: proprioception and ankle joi
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Long isometric holds have helped my joints Cons: tendons etc take a while to adapt. Supposedly 12 weeks Pros: super easy to do for most joints because you can just press against something. The energy cost is low too. You could do this on the toilet (but maybe shouldn't) 🚽 Of course, there's more to therapy and rehab. If you have issues, talk to a physical therapist etc etc. But incorporating these throughout my day have worked well for me. 30 seconds isn't set in stone - feel free to play with
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