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Try these 11 exercises to strengthen your ankles, boost your proprioception, and prevent injuries and keep the lower body healthy and functional.
Closed chain exercises are often compound movements, that generally incur compressive forces, while open-chain exercises are often isolation movements that promote more shearing forces. [ 1 ] CKC exercises involve more than one muscle group and joint simultaneously rather than concentrating solely on one, as many OKC exercises do (single-joint ...
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The barbell back squat Bodyweight squat. A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. [1] HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts.
Many different types of rehabilitation exercises can be done to aid an ankle sprain regardless of the severity of the injury. The purpose of rehabilitation gives the ability for the ankle to regain strength and flexibility. A sprained ankle becomes swollen due to the increased amount of edema within the tissue.
This exercise targets the hamstrings, glutes, and quadriceps, making it a great full-body movement. This movement also requires good balance and stability, so core strength is also an important aspect. Equipment required Bench, dumbbell or body weight. Variations
How to use this list: Pick 2 triceps exercises to incorporate into your existing strength-training workout. Complete 3 sets of each exercise, performing the number of reps listed below and resting ...