The KEY to Building Strong Feet [It's not what you think]

[@wildweeds]

I had issues with twisting my ankles while running or hiking several years ago. At first I mistakenly thought it had to do with weak ankles. Eventually I realized it was due to weak core muscles and so I started doing core strength exercises religiously and after a couple weeks I had fewer issues with ankle twisting and after a couple months as close to zero as I think is reasonable to expect. Now if I hit unstable ground my body automatically pulls me out of the ankle twist before the twist is actually a twist!

[@edpikestone6800]

Great video and tips. I had a bad motorcycle accident a few years back and my physio recommended that I stand on one leg when I brush my teeth to build up my strength and balance again - 1 min each leg. It is now part of my morning and evening routine. To make it harder I close my eyes and usually smash my face off the sink...

[@childcrone]

Tight hip flexors is a key problem for horse riders. I wish I could find a reference for it, but a Pilates instructor & dressage rider who specializes in teaching riders suggests a simple exercise for un-tightening hip flexors; backward walking. Medium pace, medium stride, focusing on form & engaged core, just a few minutes.. the length of the barn aisle ;~) I would be so interested in your take on this for hikers if you look into it.

[@AnthonyMuscio]

On old Folk's, there are lot of us and some quite active in "bush walking", I got a lot from a "Seniors gym" that focused on balance, general strength and movement. Unfortunately I am no longer living near the physio capital of Sydney (Bondi Junction). I have not yet recommended your channel to my bushwalking members 55yo - 75yo, because only part of it is obviously relevant, Perhaps you or a colleague could one day target this area. Outside of the quite athletic viewer's we are possibly a large cohort that would benefit from your advice. Love your work

[@Nawroz770]

wow thanks for this, it is just what I needed, I hike often and struggle with my balance because like you said I am sitting most of the day. Please make more content like this, aimed at training for mobility and strength for hiking

[@juwright1949]

What an absolutely amazing video. Thank you sooo much for making it! Well done! 👍🏻

[@michaelcapeless3268]

I use a "wobble board" - standing on one foot at a time -- learned this after 4 months of PT after a back injury/surgery that kept me on crutches for 4.5 months...

[@JakeLipohar]

Oh my goodness, I tried the heel to heel exercise and I don't have the external hip rotation mobility that I thought I did! Thanks for helping me find this blindspot so easily, great video

[@EK-mx7zb]

I moved to a mountainous area 6 months ago. Between hiking real climbs and training squats and deadlifts, I realize that my glutes may have never really been “activated” or sufficiently trained in my whole life. The gains feel amazing. Also, i do your 3-exercise balance work and your hiker stretches to focus on my hip flexibility. As I age, that joint seems inevitably headed towards the dreaded, but common, replacement!

[@matttcameron_]

Great video! This sort of stuff is great for developing foot muscles too because you're using all those tiny stabilizing muscles in your toes and arch as you move. Been playing around with this sort of training when I'm playing with my kids.

[@davestagner]

As an older beginning hiker, I’ve been noticing knee stiffness sometime after long hikes or runs. This was a very timely video for me!

[@KarlDeckerPresents]

Slightly misleading title but GREAT info! For me this balance training is paramount to fast efficient safe adventures and builds confidence too! Really good stuff Brother. Just an idea for you along a somewhat similar line of training, rotational strength training. I have been unknowingly doing this for a long time rock climbing and recently learned of its importance. I would love to see your take on this, along the lines of core strengthening but with true rotational movement like using cables facing perpendicular to the weights, start rotated 90 degrees facing the weights then rotating until facing 90 away from the weights and back. Honestly, I know little about this "new training area" but can see the value right away with respect to balance, flexibility as well as improved injury resilience. I'd love to learn more, maybe you can help? Cheers! If you'd ever want a sounding board for topics or cameras, edit, or drone tech just say the word. I really enjoy building skills in those areas as well, don't be a stranger Chase, love to be an asset. . . It has been a ROUGH winter here in the western US, tons of moisture and cold, I'm diving to get out more!

[@_jiba_]

Thanks for this video! I think balance is very overlooked but so important. And these exercises can basically be done any time anywhere.

[@anatexis_the_first]

These are fun exercises! I can just barely do the heel-to-heel without windmilling with my arms. Thanks for the video =)

[@ProBioMech]

Annnd I posted this one to the Camino forum as well. The main complaint besides distance is being capable on the downhill sections. Cheers Chase.

[@gordo2268]

Great video - I wish I had found this info a couple of years ago. I dislocated my knee last year and physio has since highlighted how I am "knee-dominant" in all my movements. Also wuld love to know where you hike in Catalonia, I'm a BCN resident and thought wild camping in Spain was no no.

[@folksy8337]

Exercises 3:05. Thanks Chase! Great explanations and fantastic content.

[@jrclark2479]

Excellent post. Super helpful and informative. Thanks Chase!

[@marcms25]

Another great video, greeting from Mexico!

[@jimmysgameclips]

Thanks, this may make a big difference to me

[@doriswlongAgoandfarAway]

Nice one - thanks!

[@danielaratkajec3295]

great! thank you!

[@Superduper666]

I've noticed my ankles get sore when I hike. I couldn't figure out why. I have a sit down job. I'm going to do these exercises.

[@lifewithmargot]

Yes teach my hips to move again 😂

[@siestadelsol]

Rewarding ourselves with some more sitting on a couch😅

[@tobiaslot]

Hi, thanks for another great video :) Just one little question: do you recommend these round balancing boards for home use? Best regards

[@ChaseMountains]

Not as good as a beam in my opinion, but still good practice.

[@KK-up3pq]

The best seating position is the next

[@777lucifero]

A bit off-topic, but i'm not sure why i cannot join the discord server anymore. I just logged today and noticed it disappeared from my list (i had just joined... just posted couple norway pictures, so didn't really do anything possibly bannable or whatnot). If i try to re-join, it just says that i cannot accept the invite.

[@RugbyMatters]

Do you have any videos on Shin Splints, recovery and prevention? You have plenty on knees and ankles but I can't find any on Shin Splints. My knees and ankles are good, not great but I have always suffered with Shin Splints sine I was a teenager and im 55 and just up hiking a couple of weeks ago.

[@ChaseMountains]

Shins splints are a sign that your knees and ankles aren’t good. The site of the pain is rarely the source of the problem. Download my ankle mobility program you’ll find the answer in there

[@RugbyMatters]

@@ChaseMountains thank you 👍

[@LordQuiche]

I’m 1800 miles in on the PCT and I’ve found my balance has gone to shit. I trained it a good bit before I left. It may just be fatigue?

[@ChaseMountains]

Brush your teeth standing barefoot on one leg and keep smashing those miles my friend

[@emerenhobbit]

out ward stretches my dude your legs look like i just stuck a straw in water

[@MrJaimecoady]

So the stupid ad with the angry Indian is a buzz kill before starting. His people did not occupy what I call California for 12,000 years. Many people occupied this land over 12,000 years, but it was not the current beneficiaries of exclusive gambling monopolies. I know you don't get to pick the ad before your helpful videos, but this guy needs to chill.

[@ChaseMountains]

I don’t get to pick the ad man

[@zeez9053]

👍🇬🇧