Name: Playbook - Dr. Caleb Burgess - Ankle Stability Essentials
Uploaded: 2024-04-19T04:48:15.240Z
Duration: 45 min
Description: Ankle Stability Essentials

I really liked the exercise to develop balance and stability of the ankle.

Alex

This workout is designed to help build a stronger, more stable, and more resilient ankles, working on beginner to intermediate static and dynamic balance exercises as well as isolated strengthening exercises.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the ankles or if they get excessively sore.

Make sure you read the descriptions for each exercise to get the most out of them, and keep your sound on to listen to the voiceover instructions for each exercise as well.

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Listen to video for voiceover instructions
*Rest time is between sides

Set up:
- Cross your arms as shown

Movement:
- Pick up one leg and attempt to balance for the goal time
- Try to limit any hiking of the hip, swaying or leaning to the side, leaning backward or overall movement in any direction (try to stand as still as a statue!)

Tips:
- Perform this BAREFOOT if possible

Single Leg Stance - Voiceover

*Listen to video for voiceover instructions
*Rest time is between sides
*1 rep = turning head in BOTH directions
*Goal reps = 10-15 reps on each side

Set up:
- Cross your arms as shown

Movement:
- Pick up one leg and balance
- Then slowly turn your head side to side and attempt to hold your balance for the goal number or repetitions
- Try to limit any hiking of the hip, swaying or leaning to the side, leaning backward or overall movement in any direction (try to stand as still as a statue!)

Tips:
- Perform this BAREFOOT if possible

Single Leg Stance - Head Turns

*Listen to video for voiceover instructions
*Rest time is between sides

Set up:
- Cross your arms as shown

Movement:
- Pick up one leg and balance
- Then close your eyes and attempt to hold your balance for the goal time
- Try to limit any hiking of the hip, swaying or leaning to the side, leaning backward or overall movement in any direction (try to stand as still as a statue!)

Tips:
- Perform this BAREFOOT if possible

Single Leg Stance - Eyes Closed

*Listen to video for voiceover instructions
*Rest time is between sides
*1 rep = tapping all 3 cones

Set up:
- Stand holding 3 markers (cones, weights, shoes, etc) 

Movement:
- Balancing on 1 leg, reach as far as you can to place the markers down in 3 different positions: one diagonally in front of you in one direction, one directly in front of you, and the other diagonally in front of you in the other direction (this is the first rep and sets up all of the other reps after that)
- Continue to try to tap all 3 markers (it doesn’t matter which direction), resetting back in the start position between each tap (and without the floating foot touching the ground
- Perform at a slow and controlled pace
- Perform for your prescribed goal repetitions before switching sides (1 rep = all 3 markers have been tapped)

Tips:
- Perform this BAREFOOT if possible
- When you can perform the top end of your goal repetitions with only minimal to moderate difficulty, move the markers out further away

Single Leg Stance - 3 Cone Tap

*Listen to video for voiceover instructions
*Rest time is between sides
*1 rep = tapping all 3 cones

Set up:
- Stand between 3 markers on the ground (cones, weights, shoes, etc) 

Movement:
- Balancing on 1 leg, slide 3 markers (cones, weights, shoes, etc) on the ground in a “Y” pattern, with 1 directly in front of your stance leg, one backwards and to the left, and one backwards and to the right (this is the first rep and sets up all of the other reps after that)
- Continue to try to tap all 3 markers in a circular pattern (it doesn’t matter which direction), and then bring the foot back to the center after each marker is tapped, without tapping back down in the center if possible
- Perform at a slow and controlled pace
- Perform for your prescribed goal repetitions before switching sides (1 rep = all 3 markers have been tapped)

Tips:
- Perform this BAREFOOT if possible
- When you can perform the top end of your goal repetitions with only minimal to moderate difficulty, move the mar

Single Leg Stance - Y Balance

*Listen to video for voiceover instructions
*Rest time is between sides

Set up:
- Start standing on the side of a stable bench, chair, box, etc
- Place hands in front of you as shown, holding a small weighted object in your hands if it helps with counterbalance

Movement:
- Slowly "sit down" as if sitting into an imaginary chair behind you and try to tap your heel to the ground
- Your knee should travel to the front of your toes or slightly forward of them
- You should also make sure that your knee does not cave inward and you do not lean excessively to the side of the stance leg

Tips:
- If it is too hard to tap your heel to the ground, and you can't adjust the height of the step/box, try tapping your toes to the ground
- If this is still too hard, place something like a book, pillow, weight plate, etc on the ground and try to tap your foot to that (make sure you track what you use when tracking your workouts)

Lateral Step Down

*Listen to video for voiceover instructions
*Rest time is between sides

Set up:
- Stand on a step/raised surface with your heel hanging off the edge
- Use your fingertips to support on the wall for balance

Movement:
- Keeping your knee straight, raise your heel upward by pushing down through the ball of your foot
- Make sure to keep the majority of the weight through the ball of the foot on the INNER part of the foot (BIG toe)
- DO NOT let the feet roll out the the ball of the foot near the LITTLE toe
- Hold at the top for the prescribed time and then slowly lower back down to the bottom position
- Repeat for the prescribed repetitions

Heel Raise - 1 Leg - Off Step

*Listen to video for voiceover instructions
*Rest time is between sides

Set up:
- Place your ankle/heel off the edge of a surface to that the ankle can move freely (off edge of bed, bench etc; or on top of a foam roller, rolled/folded towel, etc)
- Anchor a band in front of you to a stable object, and place the band around your forefoot
- Make sure that when the top foot is at the full pointed downward position (the start position) that there is still tension in the band

Movement:
- Slowly lift the foot up toward your shin and then slowly lower ot back down
- Repeat for the prescribed repetitions

Long Sitting Ankle Dorsiflexion with Band Tied in Front

*Listen to video for voiceover instructions
*Rest time is between sides

Set up:
- Place a looped band around one foot and then around the forefoot near the toes of the other foot as shown in the video
- Make sure there is some tension on the band at the start (see how the stabilizing foot stretches out the band a bit at the setup)

Movement:
- Slowly bring the foot UPWARD and OUTWARD and hold for the prescribed time before slowly returning to the start position (DOWNWARD and INWARD)

Tips:
- Make sure you are ONLY moving at the ANKLE/FOOT and NOT the hip/knee (your kneecap should not be rotating side to side...it should stay pointed straight up toward the sky the whole time

Long Sitting Ankle Eversion with Band

Ankle Stability Essentials

Posterior Shin Splints Essentials - Part 1

Posterior Shin Splints Essentials - Part 2

Achilles Tendon Essentials - Insertional

These exercises showed me that a potential cause of my knee pain is lack of ankle strength. Definitely feel the calves and hips getting activated, too.

Julie

Excellent. Can you please explain the difference between heel raise with straight & bend leg? 🙏🏻

Ankle Stability Essentials

Community

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