Name: Playbook - Sally McRae - Strong Feet, Shins, Ankles
Uploaded: 2023-07-12T14:26:17.703Z
Duration: 10 min
Description: Strong Feet, Shins, Ankles

My shins (it felt like the muscle and nothing serious) were hurting before I did this, and now it feels so much better!!

Megan

Cassandra Swickert

Rustie

Ngina

Elizabeth Rosario

Jessica

These are good. I’ve noticed how my feet are weak along with my lower legs. Got work to do

Kelly

Mindy

Strong ankles here we come! Simple but killer.

First stretch/strength/mobility after injury. Felt good. Weak.

Casey

Ryan

Exactly what I need for training for marathon

Padma

Thank you so much Sally, I didn’t realize how tights my ankles were. The best ankle mobility exercises I’ve had

Feltamqzin for the first time going to do it everyday 😊

Adik

Stephen

Great workout. Helping out my non-existent calves. After a few weeks I can already see a difference. 😆

Anthony Acevedo

Whew my ankles needed that !! Felt the burn 🔥

Sofie

Absolutely a game changer for me. Especially, after having injury. I thought I could never run again. With proper training it is achievable! It is slowly changing my mindset. Thank you so much💞

Joyce

Linda Strawn

Danielle

Kelly Phillips-Henry

First ever routine on this app and it’s great. Started this by purchasing your book. Have slight Achilles issue so this looked like a great workout.
Thank you

Brad

I’ve been nursing shin splints and after doing this workout I can see that this area of my muscles definitely needs work. Looking forward to gaining strength and avoiding injuries in the future.

Angie

Petra

Really needed this my feet and ankles have been feeling tight. Great for mobility and strengthening my feet & ankles.  Plan on incorporating this more into my regular routine. Thank you Sally!

Beth

Heather

Needed for strength and work out some kinks.

Monica

Loved it! Paired this one with the other ankle & foot strength/mobility one, which are both much needed. Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

I definitely need to work on strengthening my ankles.

Nicole S

Definitely need to incorporate this more in my training. Thanks so much!

Andrea amiot

Perla

Going to make a regular practice of doing these for my next training cycle! 💪

Abby Barber

This work out is so great. Ankle are always so weak

yangBAE

Leigh Adams

So needed! I’ll be keeping this one in the rotation for sure.

This was a great one!! Short and sweet but extremely effective. Will definitely keep this one in my routine. Thanks!

Nikki

Wow, short but effective. I felt all the parts of my lower legs that have been a bit sensitive the last weeks. Will keep this one in the program!

Ramona Serrano

Awesome series! In addition to being a runner I'm also an Irish dancer which at my age can be really hard on my feet and lower legs, looking forward to all the foot/calf strength/mobility routines :)

Peggy

I need to do this one more often! Plantar fasciitis is the worst!

Myndi

Love these strength mobility routines.  thanks for putting together all these videos - helps me remember to put in the time for the little things!

Fantastic workout! 
Currently battling a niggle in my Achilles whilst marathon training and this app and workout is helping me keep accountable for the areas that so often get neglected! #choosestrong 💪

Danni

Leggs

Some of the most overlooked areas often lead to some of the most challenging injuries. 

Think shin splints, sprained ankles, and plantar fasciitis-these are very common aches and pains in the sports world and commonly sideline athletes for months. 

Taking a few minutes to strengthen these areas will be invaluable to your training. Remember, your feet are the first thing to hit the ground in the morning so be good to them 💪

Do each exercise for 30 seconds(30 on each side of its alternating). Take your time and aim for smooth, controlled movements. Don’t worry about reps, but DO pay attention to what your body is telling you. I encourage you to do these in front of a mirror the first couple times so you understand the movement and if you have any imbalances. 


This is safe to do MOST days of the week and even if you can’t do whole routine at once, aim for 1-2 of these exercises a day.

Using a small ball, folded towel, or even a rolled up shirt- place between lower legs and lift onto balls of feet.

As you come down, flex toes toward your shins.

Great for shins, foot strength, big toe activation, and ankle stability.

Do 30 seconds then rest for 15 seconds then do again for 30 seconds.

Heel Raise+ Dorsiflexion

Wrap a light to medium band around your feet and flex feet toward shins while pushing outward with feet.
Stay tall and take your time.

Do two sets of 30 seconds

Banded foot abduction

Wrap band around ankles
Take steps that are shoulder width apart-don’t overstep.
Come up onto your toes while keeping tension in band.

Step one direction for 30 seconds then opposite direction for 30 seconds 

Stay steady, smooth and in control- don’t go fast.

Side step heel raises

Use a light or medium resistance band 

Tap foot smoothly and with control of both the UP and DOWN of the movement. 

30 seconds each leg

Tension Taps-Shins

Use a dumbbell, kettlebell or no weight 

Stay on ball of feet for entire movement 

Hold onto wall, chair or anything sturdy

Engage torso and aim for knee over toe

30 seconds each side

Weighted ankle strengthener

Get into bear crawl position and onto toes, rock back and forth, focusing on opening and mobilizing toes. 

This is great for big toe flexión!

Do two sets of 30 seconds

Bear Toes

Raise onto balls of feet and stay off heels as you walk for 30 seconds 

Stay tall and keep steps fairly short

Focus is on big toe, ankles, and overall foot strength

Toe Walks

Strong Feet, Shins, Ankles

Manon

Some of those stretches feel so good! 🤩

Frannie

Hip Mobility-No equipment

Tori

🙌🏽🙌🏽🙌🏽🙌🏽🧜🏾‍♀️👟🎉💫

Dolores “Doe” Restrepo Macias

Rebekah

Pre-Run/Race Dynamic Stretching Routine

Nice session to get ankles flowing and stretch out  calves 👌

Karen

Just what my ankles and feet needed first up this morning 😊

Susan

Ankle Mobility+ Foot Strength

Michelle

Mobility & Strength for Calves, Ankles, Feet

Paul

Melissa

Post-Run Stretch Routine #1

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Strong Feet, Shins, Ankles

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