Exercises for Ankle Mobility and Foot Strength (Part 1)

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GMB Fitness

GMB Fitness

Күн бұрын

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@saptarshimandal2840
@saptarshimandal2840 3 жыл бұрын
This is my first ever comment on any youtube video. I was looking for ankle mobility exercises and here I find all in a single package. Very grateful.
@gmbfit
@gmbfit 3 жыл бұрын
Awesome! Glad to help :)
@adrianocarpinelli3433
@adrianocarpinelli3433 8 жыл бұрын
I injured my right foot with a plantar fasciitis two years ago and I understood the importance of strength in feet. Flexibility in the ankles can be a useful trick to preserve the feet if you are a runner but the flexibility alone is not enough. Strengthening the feet and the calfs ( and obviously the legs ) is the first step to run smooth and secure. The mobility work of the hips is also important but it is even more important to develop and maintain strength in the new acquired ranges of motion. The same applies to the feet. I reccomend to you to follow these three videos, even if you are not a runner!
@aliansar6267
@aliansar6267 6 жыл бұрын
Please tell me how to slim my foot . Bc I gain to much weight after pregnancy n also my foot becomes heavy......
@williammakolin1432
@williammakolin1432 5 жыл бұрын
Thanks i had some issues with heel and arch and over all pain in foot now it’s so much better thanks guys !
@SomeHayato
@SomeHayato 5 жыл бұрын
Wow! I've been doing some aggressive weighted stretching, pnf everything to get more dorsiflexion. After doing this routine and going in a squat I noticed a large difference!
@ericangwenyi5526
@ericangwenyi5526 9 жыл бұрын
Great video, I wish I had trained my ankles and feet 5 years back. As a consequence of playing soccer with inflexible ankles, i developed knee and back problems. Am now starting my rehab from my feet up.
@gmbfit
@gmbfit 9 жыл бұрын
+Eric Angwenyi best of luck and glad you found this video!
@blazefa.
@blazefa. 5 жыл бұрын
Same with me but with footbal and running
@DudeFearless
@DudeFearless 6 жыл бұрын
As a skateboarder this really helps. Keeps my ankles and feet strong down big drops, sudden slips n slides and Rail chops. def gotta share this video
@gmbfit
@gmbfit 6 жыл бұрын
Glad to hear it is helpful for you!
@Juno_Beach
@Juno_Beach 5 жыл бұрын
ya had to plug that skateboard
@barbaraann7610
@barbaraann7610 7 жыл бұрын
Thank you so much, I have needed this for years due to an injury and no PT ever looked at my gait! You did a terrific job making this video and it's so well done, it's very helpful, clear, and easy to follow. You deserve many kudos!
@gmbfit
@gmbfit 7 жыл бұрын
Glad you found it helpful!
@austinthaijam7009
@austinthaijam7009 5 жыл бұрын
really helpful. doing these today: 1) Rolling Up Onto the Toes 3:50 2) Squats with Ankle Rotation 4:15
@shadow08mc65
@shadow08mc65 Жыл бұрын
How long did it take to fix the flexibility
@niveditakodlimath4448
@niveditakodlimath4448 4 жыл бұрын
Simply WOW exercise. The benefits far outweigh the time and effort for this exercise Thank you
@gmbfit
@gmbfit 4 жыл бұрын
Right on! Glad it's helpful for you :)
@Helen-nl9lv
@Helen-nl9lv 2 жыл бұрын
Excellent. Thank you so much
@MabelAmber
@MabelAmber 8 жыл бұрын
*THANK YOU*, for posting this - I just sprained my ankle can put these exercises to use right away! (Not to mention the other vids, about the calf exercises!)
@muditaanant6913
@muditaanant6913 3 жыл бұрын
Really helps to have better awareness and control of all limbs !☺️
@bryanchabolla195
@bryanchabolla195 7 жыл бұрын
This is exactly what I have been searching for . Thanks for sharing.
@brendakmorales
@brendakmorales Жыл бұрын
I sprained my left ankle years ago, plus chipped the bone. It’s definitely weaker than my right and the reason I started looking for exercises. I don’t want to hurt myself again when I can prevent it! Thanks for this.
@gmbfit
@gmbfit Жыл бұрын
You betcha! Cheers!
@PaulWBruce
@PaulWBruce 9 жыл бұрын
Calf raises from a step seem like they would be a GREAT warm-up exercise, to strengthen and stretch out the calves. My dorsiflexion is crap, severely limiting my pistol squat training, so this is great. Thank you so much.
@gmbfit
@gmbfit 9 жыл бұрын
Paul Bruce Yeah, limited ankle ROM is getting more common all the time. Doing some of this in your daily warmup will definitely help out over time.
@Eric3Frog
@Eric3Frog 5 жыл бұрын
Try wearing flat/no cushion shoes, or no shoes - while walking on uneven surfaces (earth, stones, sand, etc.) Ease into this.
@PixiePuns
@PixiePuns 8 жыл бұрын
Thank you so much for this video. I've been dealing with plantar fasciitis and bone spurs for the last two months. These exercises helped take out a good bit of the pain and stiffness tonight.
@gmbfit
@gmbfit 8 жыл бұрын
Really glad to hear that!
@ImprovementisGrowth
@ImprovementisGrowth 5 жыл бұрын
These exercise will help me with my weak ankles. Every morning I do basic calf raises, internal rotation calf raises and flexing of each feet. I will definitely had these exercises to my morning routine. I'm so impressed, I just subscribed.
@belchoo
@belchoo 8 жыл бұрын
This video in particular has improved my awareness of foot and ankle function. I am a 52 year old medical doctor from Singapore and have been introducing your channel to patients with plenty of positive feedback. Certainly would like a chance to try out your programs.
@Diyaryo
@Diyaryo 8 жыл бұрын
So happy you find benefit from the video! And thank you so much for showing your patients what we are doing!
@idowatiwant9
@idowatiwant9 3 жыл бұрын
Been looking for some training for the feet to integrate into my vertical training. This looks like what I'm looking for!
@gmbfit
@gmbfit 3 жыл бұрын
Great. Try these out for a few days and see if they're helping.
@veronicajnmarie9762
@veronicajnmarie9762 7 жыл бұрын
Just what my foot needs. Thanks
@austinthaijam7009
@austinthaijam7009 4 жыл бұрын
thank you rachel. and thank you narrator
@megsimp0212
@megsimp0212 Жыл бұрын
I did these and it made my weak ankle pop and now it doesn’t hurt anymore thanks
@kiranjinna9236
@kiranjinna9236 3 жыл бұрын
Very helpful video.. thank you
@fortheloveofbrum3106
@fortheloveofbrum3106 6 жыл бұрын
Thank god I found your channel I really need this . Thank you 🙏🏽
@Onew92
@Onew92 5 жыл бұрын
Thank you so much. I found this video and it does help me lot with the ankles. I felt the heat around my ankles after doing these exercises. I’d better do these before start working, it’s gonna be good for my ankles.
@jeffreyyounger5772
@jeffreyyounger5772 4 жыл бұрын
Thank teacher or doctor, i thought it important to dc ankles and feet exercise! Good job.!🔇♋💿⛲🆎♠💾🔉📠🆎🎁🚀🎁
@lindawilson2589
@lindawilson2589 5 жыл бұрын
This is exactly what I was looking for.
@451degreesF
@451degreesF 5 жыл бұрын
Thanks, Rachel.
@annewatman677
@annewatman677 5 жыл бұрын
Thanks for bringing up cramping! I’ve been doing Pilates, and having a lot of problems with that!
@gmbfit
@gmbfit 5 жыл бұрын
Yup, foot cramps are the worst! Glad this helps :)
@hamala7437
@hamala7437 7 жыл бұрын
I need this every other day.
@MB-lr1hv
@MB-lr1hv 6 ай бұрын
Love these pt exercises. How many times a day should i do this?
@gmbfit
@gmbfit 6 ай бұрын
You can do it as often as it feels good and doesn't cause too much fatigue. Up to you!
@willwassenaar1145
@willwassenaar1145 3 жыл бұрын
This looks great, thanks guys. I'm having some foot issues, will update with progress later.
@gmbfit
@gmbfit 3 жыл бұрын
Try it out for sure
@googoo554
@googoo554 6 жыл бұрын
Fantastic video. Thank you so much for sharing and for all your time and trouble,, very much appreciated.
@gmbfit
@gmbfit 6 жыл бұрын
Thank you - I really hope it helps you
@KatzeARL
@KatzeARL 7 жыл бұрын
You guys are awesome and a true inspiration. I'm going to think of doing these during my work break (I work on my feet and I think this will fit nicely in my break). It really is surprisingly difficult!
@cherylp6671
@cherylp6671 5 жыл бұрын
These exercises have really helped my arthritic right ankle. More flexibility, less pain!!!
@gmbfit
@gmbfit 5 жыл бұрын
Glad to help! Thanks for coming back to tell us that it's been useful for you :)
@princessjoy007
@princessjoy007 5 жыл бұрын
Thank you for the video
@iTonyRoo
@iTonyRoo 3 жыл бұрын
Thanks
@jbertucci
@jbertucci 4 жыл бұрын
Doing a follow along was a great workout for my unstable ankle. Planning to do again tomorrow (not like I have a lot of stuff to do). Thank you.
@gmbfit
@gmbfit 4 жыл бұрын
Great - stay consistent as you can (a few times a week), and you'll definitely see improvements :)
@msmusicmaestro61
@msmusicmaestro61 7 жыл бұрын
thus will help me cause my feet and ankle. thank you
@TyehimbaJahsi
@TyehimbaJahsi 8 жыл бұрын
Man! This is truly a great video!!
@gmbfit
@gmbfit 8 жыл бұрын
Thank you!
@gloriahauger5191
@gloriahauger5191 8 жыл бұрын
used for sprained ankle, the ankle roll worked very well this was awesome
@gmbfit
@gmbfit 8 жыл бұрын
So glad it was able to help you bounce back!
@orangeziggy348
@orangeziggy348 4 жыл бұрын
Excellent and helpful
@375744639
@375744639 5 жыл бұрын
老外的作品就是好,从来没见过亚洲人这样拍过。
@acintyakrishnadas7333
@acintyakrishnadas7333 4 жыл бұрын
Please guide us for foot drop issue?
@salongirl77
@salongirl77 5 жыл бұрын
This is great.. a few seconds in and I could hear and feel all the foot bones creaking 😭
@KitchenTherapy
@KitchenTherapy 7 жыл бұрын
Excellent! Video added to favourites.
@droll68
@droll68 7 жыл бұрын
Kitchen Therapy Me too.
@blazefa.
@blazefa. 5 жыл бұрын
Thanks :)
@inajosmood
@inajosmood 8 жыл бұрын
Wow, you guys share so much awesomeness in the videos. True value. Thank yo!
@begin322
@begin322 4 жыл бұрын
When I do these exercises my squat mobility increases easily and it is incredible ... before the day after the exercises my flexibility did not grow, now instead when I do the ankle exercises the next day I have more flexibility. .and less pain .. I wonder why this exercise helps the knees so much .... thanks
@gmbfit
@gmbfit 4 жыл бұрын
A lot of knee issues are caused by poor ankle mobility, so it makes sense that this might help. Glad it's working out so well for you :)
@begin322
@begin322 4 жыл бұрын
@@gmbfit with this exercizes my squat is very good!!!but in calf raises my left leg has difficult to lift upward :-( i try every day but i don 't know which is the problem.
@blairmmackinnon5808
@blairmmackinnon5808 4 жыл бұрын
Brilliant, thanks for this.
@gmbfit
@gmbfit 4 жыл бұрын
Hope you find it helpful :)
@gilliancooke9525
@gilliancooke9525 6 жыл бұрын
oh, I am so happy to find this video ! thank you!
@JN-hu2do
@JN-hu2do 7 жыл бұрын
Hopefully this will help prevent another 5 ankle sprains next season!
@hhhhbk3941
@hhhhbk3941 9 жыл бұрын
those kind of exercises help also for the flat feet issues ?? or the just for the flexibility -Strength...bwt thanks for sharing that stuff with us :)
@gmbfit
@gmbfit 9 жыл бұрын
+hhhhbk3941 couldn't hurt ;)
@EquineG
@EquineG Жыл бұрын
Hey I hope you answer, I always am searching about how to improve dorsiflexion, but most people seem to be able to bend their leg without their heel not going off the ground and my problem is that I can just stand with it on the ground any tips to improve it reasonably fast?
@gmbfit
@gmbfit Жыл бұрын
Unfortunately things take time and my best suggestion would be to keep working on it daily. Consistency is what's going to make it happen.
@Ruto251
@Ruto251 4 жыл бұрын
bless you man
@peterhoatson
@peterhoatson 7 жыл бұрын
Superhelpful - thank you!
@rhythmofyoga7170
@rhythmofyoga7170 6 жыл бұрын
Wow. Thank you😊
@Akumar-ft8gb
@Akumar-ft8gb 8 жыл бұрын
beautiful video..helped me immediately..kudos to u guys
@decathlete2000
@decathlete2000 6 жыл бұрын
All of these exercises should be done in the showed order? also how many times per week should this ankle workout be done? and these will make the ankle both strong and flexible?
@gmbfit
@gmbfit 6 жыл бұрын
I would follow the order and see how things feel. You can do this routine daily or on days when you are training. With practice and patience you can develop strong and flexibile feet with these drills.
@BAMFITNESSUSA
@BAMFITNESSUSA 10 жыл бұрын
Awesome video I am doing these! This is one of the best and most useful videos I've seen in a long time. I've been using the rings also and i'm up to week 3!
@hamala7437
@hamala7437 8 жыл бұрын
Foot work is the key to impress your ankles too
@CJ-oj8om
@CJ-oj8om 3 жыл бұрын
Do you have clients with Cmt Disease, any recommendations?
@gmbfit
@gmbfit 3 жыл бұрын
Probably. Recs would depend on the individual case. You’ll need to 1) be careful and aware of your individual areas of concern, and 2) work to improve motor control.
@emilysusannecharlton
@emilysusannecharlton Жыл бұрын
I’m hyper mobile and have flat feet. I’ve always suffered with pain in my feet/ankles when running. I’ve been doing these for the past couple of weeks 2/3 times a week. I was wondering how long would you expect to have to do these for before you feel a difference?
@gmbfit
@gmbfit Жыл бұрын
That's always individual. So you've done this 4-6 times. That's not much compared to all the other things you do with your feet. I'd suggest aiming for at least every other day if you want to feel a difference quickly.
@niveditakodlimath4448
@niveditakodlimath4448 4 жыл бұрын
Awesome.
@elissacollins2290
@elissacollins2290 2 жыл бұрын
I have constant cramp and tension in my calves.Now when I am trying these out the cramps move in to my toes and feet.I can't win.Will try these for a month to see if I get any better.
@gmbfit
@gmbfit 2 жыл бұрын
Maybe just go a bit easier on the stretches. If you're being gentle and getting enough sleep in general, cramps can sometimes be related to nutritional deficits.
@aisiabiddle9690
@aisiabiddle9690 7 жыл бұрын
Hi, I love this video and these exercises too. I was born with Cerebral Palsy in my right leg, I have been doing the ankle exercises to the best of my ability with each of my feet but with my right foot the exercises are a challenge because of the limited mobility there. Any suggestions?? I just need to strengthen my right leg and foot just as much as my left one.
@gmbfit
@gmbfit 7 жыл бұрын
Hi Lisa, I think it is fantastic you have been working on these drills. I think you should keep doing what you are doing and take your time. Flexibility/mobility take practice and patience and if you continue to put in the work there can be an improvement. :)
@butterflypooo
@butterflypooo 4 жыл бұрын
I like some of these but think some would be counterproductive for an injury that I’m still not fully recovered from. It’s an Achilles’ tendon injury (I do physio for it) and was told that stretching it will prevent healing. Which of these exercises should I avoid?
@gmbfit
@gmbfit 4 жыл бұрын
Have you done physical therapy?
@eleanorkirkby2945
@eleanorkirkby2945 6 жыл бұрын
That really help me
@eleanorkirkby2945
@eleanorkirkby2945 6 жыл бұрын
😎🙈
@eleanorkirkby2945
@eleanorkirkby2945 6 жыл бұрын
Lol
@Seethwin
@Seethwin 9 жыл бұрын
awesome exercises! thanks!
@aerocard4831
@aerocard4831 7 жыл бұрын
I have weaker joints than average and have suffered many sprains to my ankles, as well as other joints, from vault and floor, so this is very good for me! Do you guys have anything for shoulders/rotater cuffs?
@gmbfit
@gmbfit 7 жыл бұрын
We sure do! gmb.io/shoulder-pain/
@johanjonsson6504
@johanjonsson6504 8 жыл бұрын
Will these help with my jump? Better landings and so? I do parkour :)
@gmbfit
@gmbfit 8 жыл бұрын
+Johan Jönsson Yes. Healthy strong feet tend to be good for that :)
@madhavghimire1761
@madhavghimire1761 6 жыл бұрын
I am gonna try this . I play football.i have this pain in my right foot for 2months. Hope this works . Do u advice doing this daily ? Thx
@gmbfit
@gmbfit 6 жыл бұрын
Be gentle and see how it works for you. If you have pain for that long, you should see a doc.
@madhavghimire1761
@madhavghimire1761 6 жыл бұрын
GMB Fitness my house doctor advice me to do some ankel raises and lunges. But i have been doing that for 1month(not daily). He said even if i go to some specialist they would not find any problem . I live in europe . I did your exercises yesterday . I think i pushed it a little too much . Gonna be gentle. Gonna update after 1 week. I had holes in my shoes which i use to practise football. I think that caused this problem .. Thank u for replying .
@edwinkarani5593
@edwinkarani5593 4 жыл бұрын
Love it.
@mattlestrange3801
@mattlestrange3801 7 жыл бұрын
I experience a sharp pain in my right ankle while running & squatting where my Tibia and Talus bones meet, could this help alleviate that pain overtime?
@gmbfit
@gmbfit 7 жыл бұрын
I don't know. What's causing the pain? Have you seen a doctor?
@donhntn
@donhntn 6 жыл бұрын
I had this same problem, you may have a bone spur. I had surgery on it and had it shaved down, but I feel there could be exercise solutions like these that would help. Before the surgery my ankle was weak and I couldn’t push off with 100% force to run and now for a while I didn’t face any pain, but after running track for a while the pain has resurfaced and I feel it’s mostly due to my weakness, but I’m still not sure.
@nabanitadas2194
@nabanitadas2194 8 жыл бұрын
Hi,at first thanks for the useful video. My question is,is these exercises is recommended for an overweight person also. I'm 80kg. When i try to run i feel pain in my ankle. Can i do these exercises.
@gmbfit
@gmbfit 8 жыл бұрын
Of course, you can do these exercises. But I would recommend taking your time, starting slow, and really listening to your body. Give this article a read before you get started :) gmb.io/feet/
@seanfitzzaland4776
@seanfitzzaland4776 8 жыл бұрын
Would the progression be non weight bearing for a few weeks first or can you do both types at the beginning?
@gmbfit
@gmbfit 8 жыл бұрын
It would be whatever feels best in your body. Everyone is going to be different. I will say if you have never done any of these movements before non weight might the best route.
@robertace821
@robertace821 4 жыл бұрын
Is this good for flat feet and supination?
@gmbfit
@gmbfit 4 жыл бұрын
yes
@joanabrum5620
@joanabrum5620 Жыл бұрын
Tá certo então
@ehak1
@ehak1 5 жыл бұрын
I hear cracking sounds when i rotate my ankle. Is that normal? Sometimes i even hear them when just walking. Does that mean my ankles are tight? Thanks
@gmbfit
@gmbfit 5 жыл бұрын
We've got an article on this very topic :) gmb.io/joint-noises/
@ehak1
@ehak1 5 жыл бұрын
Thanks
@darren9194
@darren9194 7 жыл бұрын
Hey out of curiosity is it normal that my ankles crack about 5 times per rotation on the first exercise for example (happens with most of them) I think it's just my tendons jumping over the ankle making these sounds I don't have pain either is is just really disturbing
@gmbfit
@gmbfit 7 жыл бұрын
If you have no pain then it isn't the worst thing in the world to have popping and cracking. If you have had previous injuries it isn't uncommon to have join noise too. Here is a helpful article to read over: gmb.io/joint-noises/?pageid=3321
@HooperFan23
@HooperFan23 8 жыл бұрын
I have hemiplegia in my left foot will this help?
@gmbfit
@gmbfit 8 жыл бұрын
Moving the body is not a bad idea; however, I suggest first checking with your doctor (if you are working with one)
@starr234
@starr234 2 жыл бұрын
How many times a week should a person do these?
@gmbfit
@gmbfit 2 жыл бұрын
As often as it feels good. Lots more specifics here: s.gmb.io/feet
@collegeangel19
@collegeangel19 7 жыл бұрын
I hurt my left ankle really badly years ago (tore tendons and ligaments) and ever since it'll just twist on me and give out. Should this help that? I'm tired of hurting my ankle.
@gmbfit
@gmbfit 7 жыл бұрын
I am sorry to hear about your ankle, I know how frustrating that can be. I think working on these exercises can be helpful for strengthening your ankle. Give it a try and see how it goes!
@timmyl8344
@timmyl8344 6 жыл бұрын
Those next couple days after starting those 1-legged calf raises on a step are the best (sarcasm!!). But, yes, thank you for this video, there are some great things here!
@567Kriss
@567Kriss 7 жыл бұрын
When I go from the bottom right to the top left "diagonal" exercise.. I get a impingement. Any ideas? Thanks
@gmbfit
@gmbfit 7 жыл бұрын
It is hard to diagnose what could be causing that impingement via the internet. If it is causing pain it isn't a bad idea to get it looked at by a doctor. Take these exercises slow, work in a range of motion that feels good, and don't push through pain.
@kingev8311
@kingev8311 8 жыл бұрын
Any advice on how to build up strength in and around ankle after a bad sprain? I sprained my ankle badly playin soccer around 6 months ago I couldn't walk for about 2 weeks then gradually was able to walked again I didn't go to doctor or anythin bein the stubborn fool I am 😂 it took about 3 months to heal full on its own but it is still no where near as strong and mobile and my other ankle and the bones around the ankle are very weak and hurt even when I kick a ball hard and I've played soccer twice since and got injured within 10 mins each time first time was a mild sprain from bad footing and I injured it again today after kickin the ball , I won't be playin soccer anytime soon but I need to get the strength back in it and full range of motion so I can get back jogging and training mma and I can't afford a physio as they are expensive where I live and the free ones take years to get so any advice would be very helpful thank you :)
@gmbfit
@gmbfit 8 жыл бұрын
+Evan Harte Following the exercises in this video and this article gmb.io/feet/ can be of some use. However, be careful and work up slowly. It will take time to get it back to where it used to be.
@VagabondPenguins
@VagabondPenguins 4 жыл бұрын
Is it normal for the bones of my ankle and feet to be popping the whole time I’m doing this? Serious question....
@gmbfit
@gmbfit 4 жыл бұрын
Serious answer: yup.
@baldpac1248
@baldpac1248 7 жыл бұрын
Awesome
@375744639
@375744639 5 жыл бұрын
現在看這些有些麻木了,沒什麼感覺。要是20年前看,肯定興奮又激動。看的硬邦邦的。
@mostofasarwar9161
@mostofasarwar9161 6 жыл бұрын
It really helps a lot like AALOTTTTTT!!
@2108-p7y
@2108-p7y 4 жыл бұрын
FOR REAL?
@PaulWBruce
@PaulWBruce 9 жыл бұрын
It seems weird that the already astonishing beauty of Rachel is further amplified by seeing her perform foot motor control and ankle conditioning drills... But it is.
@decathlete2000
@decathlete2000 6 жыл бұрын
you need to youtube urgently: MGTOW.
@alperkilci3995
@alperkilci3995 6 жыл бұрын
This whole foot thing is boring and painful as hell but I need to do it I guess
@cherishbehrendt772
@cherishbehrendt772 4 жыл бұрын
💛🙏🦶💛🙏🦶
@D0TELL
@D0TELL Жыл бұрын
My ankles hurt 😂
@RobertKraig
@RobertKraig 3 жыл бұрын
Yeah.. uhm.. my ankle literally only goes up/down, and slightly to the side, that's about it. I can't do that circular motion at all.
@gmbfit
@gmbfit 3 жыл бұрын
Yeah, um... that's exactly why you need to practice ;)
@dessiecoder2116
@dessiecoder2116 8 ай бұрын
@@gmbfit I am in the same situation. Standing on one foot all day after injury (maybe even before I didn't notice) My ankles are very unstable and now wearing a brace and it's wonderful! Makes me feel safer that is for sure. I am spin biking on light pushing only that foot/calf getting circulation going then doing abc's and will try this. ANYTHING I had no idea how weak my ankle/calf had gotten! Gotta push myself hard now.
@kikegipson2429
@kikegipson2429 3 жыл бұрын
Why is it important to flex the toes?
@gmbfit
@gmbfit 3 жыл бұрын
When you flex one muscle, you release the opposing ones, which helps the stretch.
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