Top 3 Exercises to Bulletproof Your Ankles
The ankles are a crucial joint to keep healthy for high level athletes. A nagging ankle injury can haunt you all season, so it’s important to bulletproof them right from the start! Here are our top 3 exercises to ensure you have strong, mobile ankles with elite level movement capabilities to greatly reduce your injury risk!
Ankle CARS
CARS stands for controlled articular rotation or a focused and intentional movement of the joint. Compared to your regular ankle circles this focuses on a full range of motion and continually opening up new range of motion with the slow, controlled and intentional movement. This not only increases the end range of motion but also increases end range strength and improves the neurological connection to that joint.
Banded Full Range Strengthening
Maximizing your end range strength through banded variations will help reduce injury greatly. These banded variations help increase range of motion strength through dorsiflexion, plantar flexion, lateral flexion and a full rotation.
Overhead Deep Squat Duck Step
This exercises brings it all together! It focuses on using your full body weight to maximize end range strength while promoting good movement habits! The deep end range ankle mobility really helps create bulletproof strength in those ankles!
#unleashthepotential
Written by:
Rob Jost – ACE-CPT, NSCA-CPT
Suggested Article: Top 3 Injury Prevention Program Must Haves
Take action… Now!
Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
