Feet and Ankle Strengthening Exercises: Running High Volume and Staying Healthy

[@SethJamesDeMoor]

Power Systems balance Stability Disc for ankle strength: amzn.to/2ZWCDzd

[@tedallison6112]

I can imagine weaker runners getting injured doing this routine........

[@johngardner1898]

@@tedallison6112 I am a weaker runner who gets injured not doing this routine.

[@tedallison6112]

@@johngardner1898 ---well my friend---just like the lyrics in The Moodly Blues aptly states " what YOU want to be, YOU'LL be in the end." ( in other it's a choice)

[@proximacentaur1654]

jump rope routines have really helped me with ankle strength and getting more power in the mid-foot push off.

[@12gaDefender]

As an Ankle rolling enthusiast... trail conditions when you are near the end of a tired long-run are critical. Look out for roots/rocks of course, but don't forget about my nemesis... the lowly acorn.

[@KoonceSSDAccord]

12gaDefender I love how you opened this “as an ankle rolling enthusiast” 😂😂😂

[@mohamedorayith4626]

I had three grade 2/3 ankle sprains and I am joining the ankling rolling enthusiast club XD This cushion and a few other strength exercises should cover me

[@latexgeneration]

My stability disc just arrived yesterday, and today this vid is available. The world works in mysterious ways 🤪

[@settlers33]

The disc is great! :)

[@newarnichan5787]

Could be the universe or Google algorithm 🤔

[@russell6777]

I’ve used one of these discs for several years after having foot reconstruction due to collapsed arch, initially after I’d recovered from the surgery wounds I was very wobbly on the disc, but I’ve preserved and continued to use one in my gym routine and my affected foot/ankle is now as strong and stable and my calf which was once half inch smaller than my good leg has caught up , I would recommend using the discs for all round ankle/ calf strengthening exercise🇬🇧

[@callummccormick7874]

rolled my ankle and tore the ligaments in my foot a few weeks back, the first thing I did was get a stability disc! Crucial for coming back from injuries. Keep educating us Seth!

[@harizbadrulhisham3805]

Appreciate when americans give the stats also in kilometers and grams. Think globally 👍

[@williamdelossantos9577]

Had bad PF in right foot in late 2015. Kept running hard and tore the plantar fascia in March 2016. Very painful. Took until Nov 2017 to fully recover and run another marathon. On Dec 1, 2017 on first long run after marathon, I grabbed for some GU and hit some leaves on street full speed. Leaves covered 6 inch deep pot hole. Rolled the left ankle, heard the three snaps and got 3 severe grade 2 sprains. No surgery, but another two years of PT and slow recovery to get back to marathons. Just completed first marathon back two weeks ago. The things we do for the sport we love. Running for 37 years.

[@benson556]

I'm recovering from an achilles injury at the moment. I will definitely try out some of these work outs to prevent this injury from occurring again.Thanks Seth!

[@40hills1]

Just got my disc yesterday.. it's June 2, 2020... Came back to watch this video again 👍

[@Abes523]

First! :) I might throw this stability disc onto my Christmas wish list! QD: I used to roll my ankle once every couple of runs it seemed, almost always when I became tired near the end of them. Now that I think of it, I haven't rolled my ankle in a couple of years thanks to corrected form (not perfect) and strengthened foot and ankle muscles.

[@renefeindt1174]

Seth, I just have to add here... I bought the stability disk from your link maybe a month ago. And in addition to feet and ankles, this is really great for hip strengthening. I’ve had issues with my IT band in the past due to weakness in hips and lack of glute activation. While I balancing on this disk, I immediately feel those areas getting a workout! It’s amazing!

[@tedallison6112]

This is good----what I did while living in Portland, Oregon is even better. I ran 7 miles barefoot in a rough grass field every morning-then 5 more quick & slightly uphill on the treadmill @ night. I won SO many races doing this & a ton of 4:39-4:55 mile repeats in spikes. I credit foot strength for the success.

[@BrendanEvan]

Downhill trails have taken my ankles down a few times

[@marekpejsek5071]

QD: I rolled my ankle badly when i was running last winter in the dark. I was going probably too fast given the conditions. I didn't see the uneven surface of the pavement and rolled my ankle and tore my ligaments. Cast for two weeks and total of 2 months recovery, which I felt was very fast.

[@johanu3670]

Nice video. I purchased a stability disc like 2 months ago. Most of my ankle problems disappeared after just some weeks of regular training with it. Can only recommend people to start using it.

[@mattprivette2577]

Perfect timing on this video. Having some foot issues so ordered the disc.

[@ivanorivolta9517]

QD. I sprained my ankle last july on the second technical downhill of Dolomyths Run Sky-Italy. It was just 2 week before my family travel/holiday in USA and 1 month before Pikes Peak Marathon. I registered to the race in Colorado January 1st, as soon as they opened it and I couldn't wait to run it 😣. Without the last 4 weeks training and with my left ankle still painful I ran and finished PPM. I didn't care the pace and how fast or slow I was running but I enjoyed the race, course, mountains, runners and all that people cheering. Never give up!

[@slatonwhatley633]

Rolling my left ankle seems to be just part of running for me. Well, trail running. The last time I rolled it bad enough to see a doctor was this time last year. I was running a trail race in the rain and managed to roll it 3 times! And stubbornly didn't stop. It took weeks to recover fully from it. I've dabbled in some ankle strength work but this may be just what I need to really get focused! I just ordered the stability disc you linked to, thanks Seth!

[@benmiller6027]

QD: rolled ankle in 2017 and ended up having an avulsion fracture of the medial maleolus. I had to go non weight bearing for 8 weeks and was around 6 months before I was able to run again.

[@dandy877]

Excellent video! Love seeing what strength and mobility exercises you are doing.

[@davidatchison6408]

Just purchased one the other day! Appreciate the helpful exercises using the disc! Never thought about using it for the stretch!

[@gosekinz]

you can build up to the Blind exercise without a disc - in fact I would recommend it for beginners.

[@ginathompson3408]

Love this video, you’re a great teacher 😀. I’m putting this disc on my Christmas wish list. I’ve had particular trouble with bobbling ankles on trails lately with one particularly scary instance. Would love to have something available at home to do work on this daily since I only get to the gym about twice a week. Thanks again for all your great content!

[@Jasonhimstedt1979]

Ive been rolling my ankles a lot lately and my feet hurt a lot. I’m adding the foot log, stability disc, and trigger point roller to my amazon list!

[@stefanwagner1841]

QD: I've rolled my ankle but nothing serious (knock on wood). Injury prevention is on my mind every day. I had a serious injury that put me out 6 months last year. Never want that to happen again. Have a good weekend Seth!

[@KatrinaOutside]

This came at the PERFECT time! Having some stability issues that caused me to slightly roll my ankle, pulling my posterior tib tendon. Love the videos by the way, albeit I may not comment on social media things often. Been watching for about a year now!

[@Ch4os91]

QD: I grew up and ran xc in upstate New York OF COURSE I've rolled my ankles tons of times running super technical trails in high school 😂 Never appreciate groomed single tracks until I moved back to NY from California. Also lived in Lone Tree for awhile and loved running around the Denver area! Hope you're having a great day man!🤙

[@brigiddemoor4206]

Love the open living room!

[@evy684]

This is so helpful ! Thanks

[@johngardner1898]

Very helpful Seth! The first thing to complain on my long trail runs? Lungs? No. Quads? No. Feet? All the time.

[@tedmccarthy1401]

Awesome!!!! Thanks for the help

[@sterlingwilson3587]

Yay!!! Needed this ankle video bad.

[@michaelmeinhardt210]

Done this training today. Really helpful for the ankles. Thank you very much! Regards from Germany and keep going! :-)

[@paddledogs]

I recently discovered that old people can't do the closed eyes one leg balance. I did a survey at work and all us older 50's folks stink at 1 leg stuff regardless of fitness. So thx for this I'm adding all but the last one to a daily workout. Ok, honestly, probably not daily but I'm working on it.

[@SethJamesDeMoor]

I can't do it well either Bob : )

[@campbe00]

Bookmarking this one! Thanks Seth

[@swapnilbhosale5080]

QOD: Rolled my ankle 2 weeks back. Have been out of running for the ankle to heal.

[@tomasitaliano69]

My calf/Achilles strain has had me not running for 4 days now! Praying it gets better! I will soon invest in a stability disc!

[@saralikethesun]

Anymore videos like this?

[@stevenseguin3331]

Nota bene on no. 4- don’t forget to keep your toes parallel when abducting the leg to the side, this will ensure you’re activating glute med and not your TFL ! Good stuff ankle man!

[@kimwrinkle100]

Great instruction video, Seth! Thank you! 👍👍

[@hedmansimon]

I love this product. Also try with less or more pressure plus with or without shoes. Huge difference! 💪💪

[@jakerunstheworld175]

Nice! Could we get some tips on knee strengthening exercises next?

[@andrewgolley6607]

thanks Seth,good stuff

[@CraigRMerriman]

QD: Rolled an ankle playing soccer in college on a very hard and dry field. No fun. I read an article that talked about running injuries. They said for longer distances runners, most of the injuries were lower leg injuries. Similar to your, and I'm sure others, experiences.

[@Saielb]

After destroying my ankles in the military, this video is clutch!

[@brigiddemoor4206]

Love Grammy!

[@JustinMulder1]

Hey Seth have you ever heard of Jay Dicharry's Mobo Disk, it's made from plywood and because of its design it offers superior propreoception and improves strength and mobility of big toes

[@TravelRunner]

I've rolled my ankles several times and it sucks! Once during my sophomore year of CC and I missed a month of the season. Another time I went on a trail run about 4 days before a road half marathon and rolled my ankle! Ugh, that was demoralizing. So now I have a new rule: No trail runs the week of a race (unless it's like a local 5k or 10k that I don't really care if I miss).

[@kcbnccarter1]

Great info Seth! Thank you.

[@jeancater1388]

I’m going to try to modify some of these for my Bosu.

[@dillonwademan3243]

QoD: Fortunately never rolled my ankle. But struggling with ankle pain reaching up on both lateral and medial sides ... definitely plan to get a stability disk in the near future.

[@aimilianozapata3197]

Grade 3 ankle sprain last Christmas. Still cant run. Take care of your ankles fellow runners!!!

[@gavilan79er]

Awesome Vlog Seth, I always enjoy you sharing your exercise & training tips💪 on how to improve as a Runner... keep them coming!! QD: When I played basketball 🏀 i use to roll my ankle from time to time. Would have been nice to have this stability disc.🤦🏾‍♂️

[@lilroscoe1000]

I purchased two. Looks like you can do exercises with two stability discs.

[@Runin619]

Yay, 27th!!! Maybe I'm first on the west coast! Lol. QOD: haven't rolled ankles too badly while on the run. Though while running on grass (crabgrass!) during a recovery jog I did roll my injured foot a little and then as I tried to catch myself rolled the other ankle! Again not too bad. Just embarrassing since I was running around a full soccer field on a Saturday morning and probably looked like I was dancing badly....

[@khanhshockmeme]

Where do you buy this equipment ? Please

[@brigiddemoor4206]

Love you!

[@eulogyforadream]

Great video as always. I'm going to purchase a disc. I want to start doing strength and stability exercises on my rest days. How often do you those exercises?

[@pauldonlan6408]

I’ve had issues with calf strains and the rare rolled ankle, and my PT suggests a lot of this comes from having relative weakness in glutes, hamstrings and quads, forcing extra work down the chain. I heard this logic repeated re Steph Curry (NBA player) who came in to league and had terrible ankle problems which he has addressed with upper leg and core strength work (in addition to lower leg work). Great video today Seth, keep it up. 👍

[@priscilaminott3640]

In the past I was constantly injured. Until I changed my running form and started using my hips a lot more instead of pushing forward with my calves. After all, the glutes are way stronger than your calves. Now I don’t have shin splits, plantar fasciitis and other injuries I used to suffer when started running.

[@ErnieOne]

Me not first. Again... By the way, 4:15/Km is my tempo run...Thank you for the exercises! Very useful. When you do blind eyes balance , do you hold the wall with your hand?

[@aledenra]

FYI: Amazon has other stability discs that are cheaper, include a pump, and have much better reviews.

[@SethJamesDeMoor]

Like I said, LOTS of options out there, probably 50+ options....but also remember that often you get what you pay for.

[@phillipoyer3407]

I bought something off Amazon one time and the vendor offered me 99% off a second order in exchange for a 5 star review. So, I don’t trust reviews on anything.

[@CurvedXice67]

Seth James DeMoor I got a $5 one and it does the job

[@adamashley9405]

I was running a warming up before the 1600 at regionals and accidentally stepped off the track and my ankle touched the ground. Ran a terrible race but I healed pretty quickly

[@justinking3067]

An ankle injury and stress fracture caused me to quit D1 running(I transferred to this school) after being injured for 7 months and the negligence of a training staff at a smaller D1 school

[@davidboyce5320]

As a note 15 miles is closer to 24km and not 29km. Love the videos.

[@edwardbrown2359]

When do you start marathon workouts?

[@larsrimereit1202]

Rolled my ankle about 5 times last year. Worst time beeing after 5k at a 40k mountain race. Hurt like hell but the podium was possible so i just tried to run it of. Finished 3rd, but should have stopped. Good thing tho is that ive learned to recover fast from twisted ankles. :D

[@jameschaves5723]

Good stuff

[@jamescoates6849]

Hi Seth, sorry to be a pedant, but I think its important to note that when you are doing these exercises, strictly speaking you aren't strengthening your ankle. The ankle is supported by ligaments, and these have a finite inherent strength that cannot be improved by exercise. With these exercise what you are doing is improving your proprioception, i.e. your bodies ability to understand its position in space. This does reduce your tendency to injury though. You can strengthen the small muscles in the foot, but once again I think that major benefits probably relate to improved proprioception. Anyway, great work, thanks for you videos.

[@jamescoates6849]

Forgot to say that it will improve strength in the muscles of the lower leg, above the ankle, e.g. gastrocnemius, soleus, tibialis posterior and anterior.

[@seasensky]

YOU ARE IRON MAN!

[@mobywk]

Broke my neck trying the moon landing

[@liamwainwright91]

Have you ever suffered with Shin Splints? Any tips on recovery?

[@libertandoapoeira]

I've one stability disk like your's, same color maybe not the same brand but it loses air when im on top of it doing my exercises. Some tips Seth?

[@mohamedorayith4626]

When do I use either side? as they are different surfaces

[@hureeshkrishnan4959]

How often do you wear compression socks and I bought the unived one after your suggestion which seems a bit harsh

[@timiomoteso4289]

Nice Video

[@anthonykuchera6743]

I actually rolled my ankle yesterday. I was getting out of the way of a car and the shoulder had a small drop off I didn’t see. My ankle rolled and I hit the pavement. It was scary at first but I popped up and kept running. It feels ok today.

[@TRSWOODWORKING]

I can't even balance on one leg standing on the ground with my eyes closed. LOL. Nice video and examples

[@thomascunningham8234]

Do some slow short runs in either the Xero hfs or merrell vapor glove. Your feet and ankles are weakened and restricted by the stiff foam slabs you wear every day. Mix in some barefoot running. Your body will align correctly, redistribute the load and utilize your bodies natural shock absorbsion system which is way better than any foam. Foam is fool's gold and false comfort. You make a living off the shoes that are holding you back. Yoga helps too.

[@julianblacket8459]

Are some sections of your videos sped up slightly? The audio is a bit weird.

[@gustavv466]

I just think i got an ankel injury. Should i just don't run until it's gone?. I thnik i happend because i went from around 20 km a week to 40 a week really fast

[@xboxone47]

Is the waff worth it?

[@apocreg11]

Do these every night these days 👍🏻

[@curtdalgleish2903]

QD: Near the half way point at this year's Chicago Marathon, there were two uniformed soldiers with automatic riffles standing on the curb. They looked a little out of place. The guy running in front of me was looking at them too. Just as I looked forward, I saw his foot go into a small, but deep, pothole and his ankle twisted pretty bad. He limped off to the side. I felt sorry for him since I'm sure he couldn't finish the race.

[@jeffdover6845]

1st! GOOD MORNING FROM GEORGIA!

[@Wizardscobra]

QD: I rolled my ankle about 5 weeks before my marathon last year. I was just doing a long training on the trains and just lost concentration and took a wrong step. Took a couple months for it to finally go away 100%.

[@videowatcherdeluxe]

I run since 20+ years with avg. 60k/week. I was never injured. I never stretched or did strength training but I run different surfaces (trail and road).

[@eingast7798]

what do you think of rope-skipping for strengthening your feet?

[@mchenri9683]

Never rolled my ankle while running. Only a few times while hiking, mostly due to being tired.

[@tedallison6112]

After switching 95% of my 100K per week onto rough grass---I can say categorically--My whole body all 626 muscles ( 206 bones) is 15-20% stronger.Stability is an issue on every step of the 5,000 per X's 12K. This developes stability way beyond some gym gizmo disk.

[@harrison325]

I’ve played football my whole and all I can say is that the injury’s I’ve endured from running are a lot more frustrating .

[@mdheijer]

Gonna try that moonlanding tonight maybe gonna hopefully not going to crash and burn 😀

[@justinking3067]

Now after finally having my stress fracture healed every time I run I still have ankle issues and my left foot lands fine and can bend but my right foot still has to land flat ish and causes me pain still

[@samanthajenkins2399]

How to avoid stress fractures when you have a very low body fat %?

[@maxscriptguru]

Rolled my ankle a few times over the last 30 years. All were minor and I did not even have to stop running. Therefore no injury at all. I must have ankles of steel I guess.

[@hapigolucky5709]

Yea

[@pavankumar.tp.2103]

You may not need the disc. You can stand on your leg( single leg) with eyes closed and try to maintain balance. Thats it

[@johnroth9119]

Weird question but how long should I leave the tea bag in? I’ve never made it before and I bought some of the stuff you drink yesterday.

[@cedricvranken5420]

The longer you leave it in, the stronger its gonna taste. So just try out different timings and see what you prefer

[@johnroth9119]

Cé thanks!

[@flowlines1198]

Hey...that's my Walgreens:)

[@Deadbuck73]

18th!!!we cant all be first folks!

[@alainncaileag5692]

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