Ankle & Foot Strengthening for Runners | Run Fast & Injury Free

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[@pigasus_1]

The timing of this video couldn’t be better.

[@annefowles281]

Thanks Ben. Really accessible exercises using no weights and no other equipment. Perfect for those of us who don't like the gym! Looking forward to your next video in this series.

[@L_niel_1003]

Wish I had dorsiflexion enough to do the Asian squat

[@Mylifeinthreeminutes]

Sprained my ankle in the Helsinki Half Marathon wearing my This Messy Happy running top yesterday. Just sat icing it now and this comes up.... Are you mocking me?!? 😂😂

[@ThisMessyHappy]

Ha ha nooooooo! But thanks for supporting TMH 😊 hope you’re on the mend?

[@timothyheck4324]

Very helpful! Maybe you would consider doing the same for the knees, quads/hams, hips, etc working up the body.

[@ThisMessyHappy]

I’m on it, Tim! 👍🏻😊

[@broadse1]

This is exactly the video series I was looking for. Thanks Ben!

[@HS-fm9kv]

Got to say- as a 50 y/o mid pack runner- ankles are our - pardon the dad joke/ pun- our Achilles heal. Great series of exercises- particularly walking around on tip toes as that helps the plantar tendons… Great vid. One thing- be careful with adding too much load when increasing mobility/ flexibility- you will be putting new found range to the test and that’s when injuries happen- paradoxically!

[@annabirch3870]

MessHap for life !!!!!!

[@annebartels9840]

MessHap for life 🏃‍♀️ 🎉

[@floracook4803]

Love this and I need these! Thanks Ben!

[@lindamckeown2852]

Thanks for the information Ben, I'll be sure to add these to my strength training routine.

[@AndreaDeVries-ri5vw]

MessHap for life 🎉 Mary’s story brought me to your channel a number of years back now. I can relate so much. Thanks for sharing the messy and the happy.

[@suzyaustin6066]

Great video! Looking forward to the other videos in this series. 😊

[@producermind9030]

Thank you! Watching the video doing a deep Asian squat!!

[@deanvanlaarhoven1413]

Thank you for returning again to offering us a very helpful, very instructive and detailed video. I enjoy All of your videos along the journey, but I initially found you back when I needed specific instruction. I appreciate it. Thank you.

[@katjadornik]

Thank you so much for the explanation and motivation.🎉 I cannot wait for the next video in this series!

[@hannah_lipton]

Messhap for life 💪🏼🥳

[@Nayz13]

Great video, thankyou!

[@greyfortitude18]

My current biggest problem in my running journey and had it for almost a year. Did a lot of resistance band strengthening but this predicament always come and go. So thanks for this video👏

[@user-gv8wf8co6n]

Thank you 🙏

[@kellym3367]

These are great, I'm still recovery from plantar fasciitis. Been doing most of these through PT. Looking back, wish I would have incorporated all these before. Thanks for all these wonderful tips. I'm hoping to get back to running soon

[@leohamlynblessing]

MessHap for life #huge_fan of your thought maturity and lessons you teach from your running and mainly life experience.

[@gerrybesworth7762]

Wonderfully simple, no equipment required. Thanks for another video with practical advice to benefit all runners and especially my weak ankles.

[@paulj6637]

Learned to take my shoes off after a s&c video you put out many years ago. One of the most easily overlooked changes I made. I don't think I could begin to define the positive impact its made! Cheers 🍻

[@MsTrinichic]

I started following Vlad during the pandemic, and out of all his moves that Thai sit is GOLD!! The calf raises also help tons. We definitely add the alphabet one❤❤❤ Thank youuu

[@graemetough9988]

Given my historic ankle surgery, chronic supination and current calf issues...this couldn't be more relevant. Great options and i am going to try them. Thanks.

[@seangeraghty86]

While brushing your teeth,stand on 1 foot with your eyes closed, alternating every 10sec,a great stability exercise.

[@bootifulrissa]

MessHap for Life ❤🌈🌸

[@wunderlichdrive]

Great exercises! I love workouts that you can do just with body weight. I wasn't clear as to how often you do these. Is this once a week, three times or daily?

[@jordanfermenick9067]

MessHapp for life!

[@kurtssv]

Great vid. Good routine that could help prevent an Achilles injury, which are god damn awful.

[@novpriory6624]

Thanks for this - we see so much stuff about strengthening our legs and glutes for running but our poor feet and ankles get ignored!

[@jennyodonnell3190]

MessHap For Life ❤

[@karlbratby4349]

great content, not a negative but to engage the deeper soleus you will need to have a bend in the knee to prior engage the soleus, straight leg predominantly will work the Gastroc. try your single leg running motion in unison with single-leg hops, or single-leg hops meditation hands, around the edges of a yoga matt, with some 360 turns as well both directions etc great for the ankle and with a bent knee will engage the soleus and gastroc as well as all the tiny stabiliser muscles, tendons and ligaments deep in the foot... single leg hops done right are hugely beneficial and can also add forward motion long hop and 3 second holds, stabilisers and balance boom boom as well as patella tendon +... ALL without shoes as you said at the start.

[@user-hz3ww6ds1d]

Mess Hap for life ❤

[@Team.L]

This days u have very good shoes. The inpact are not the same like 20 year ago. I have never feel so fresh legs after a marathon.

[@NaomiLawrence-nn4dn]

MessHap for life 🤞🏻

[@dresden_slowjog]

7:20 alternative: stand on one leg. grab the sides of your hips with your arms. Stand on one leg and spell the alphabet letters with your other leg. A to Z without falling over? Good. Then A-Z then Z-A, or then over to the Cyrillic Alphabet (we knew that, had to learn it at school)

[@daenathedreamy9053]

Good subject, ankles are essential. Funny though, that you don’t have any easier alternatives for the Thai Sit. Deep squatting is by far the most difficult thing for me as my ankle mobility does not extend so far forward. Hips and knees are fine and the calves are loose enough (I had that tested), but my ankle just doesn’t go that far. Do you have any even more beginner friendly suggestions?

[@lauraclayton3842]

Ben do you think they will help me I snapped my ATFL ligament in November and I am slowly recovering

[@W1ldt1m]

Any alternative to the tai sit? I haven’t been able to squat that low in 25 years? For reference child pose from yoga hurts my quads.

[@Rafma89]

Completed my second 5k thanks to your channel but I have neglected strength and conditioning 😭

[@TomFulton-el2iv]

MessHap for Life

[@katesmiles4208]

I lost my ankle proprioception following a lateral ligament reconstruction. I still run, but I use strapping tape now from my heel, then up and over the ankle bone. This tape is not to hold my ankle together but rather to enable me to feel it opening up so i can react to prevent going arse up. 😊 Does anyone else know of other hacks that can help stability? Besides these wonderful exercises, of course 😁.

[@rjdlister]

Thanks Ben, really helpful. How many times per week for these?

[@ThisMessyHappy]

Once or twice perhaps with some other workouts thrown in 😊

[@lynchb11]

Messhap for Life

[@UltraRunnerMark]

MessHap for life

[@MadViking82]

I'm waiting for the knee episode. I have runner's knees and I can't seem to shake them!

[@rascalroy6745]

Sorry to hear, for me it toke 6 weeks of no running at all before it healed

[@crayontom9687]

Solution for runners knee: make sure you’re rotating your shoes regularly; massage the hell out of your quads and shins (depending on where the pain is, lower or upper knee) as most knee pain is due to tightness elsewhere; cross friction massage of the tendons around the knee and anywhere you feel tightness around the knee; acupuncture around the knee if you can afford it 👍

[@johnrwilker]

In 2020, I started wearing Vibram 5 fingers toe shoes. It’s just like being barefoot but with some protection on the soles of your foot. My calves hurt for the first 6 months because I was working muscles I hadn’t been using while in shoes. I noticed that my ankle strength and stability increased significantly in that time also. I wear regular shoes to run in but these have helped me tremendously. After Covid, I kept wearing the toe shoes when I went back to the office. I expect some push back but never got any. Definitely a conversation starter. It’s just a thought that something like this could be incorporated as well as these exercises to naturally strengthen your ankles and muscles in the lower legs and feet.

[@benhruns]

MessHapp for life

[@billwakeley8674]

Messhap for life

[@oliviakillen]

mess hap for life

[@lynchb11]

Messpap for life

[@StormwatchNZ]

So you're saying 'in the early days' not to push too hard, but only in the 'early days', once your thru the 'early days' you can move on to the harder exercises you shouldn't be doing in the 'early days'.

[@danielwebb8402]

Kankles

[@dimitar297]

If you're overweight don't run, swim. Once you're normal weight try power walking.

[@julieburton7393]

Nonsense.

[@rebeccagreen6143]

As an overweight ultramarathoner, I call bulls****

[@dickwillymoore]

Messhap for life 🙌

[@broadse1]

MessHap for life

[@jessicadaudney1115]

Messhap for life