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THERAPEUTIC AND MUSCLE BUILDING CIRCUIT
Did you suffer ankle sprain recently, do you have chronic instability with episodes of repeated sprains, are you suffering foot pain ?
No other means but to increase range of motion and reinforce ankle & foot muscular tonicity !
This step by step circuit will guide you towards a full rehabilitation !
Successively, the workouts will focus on:
Exercises 1 to 8: Enhancing hindfoot and forefoot stability
Exercises 9 to 16: Enhancing Hind and forefoot stability and segments strengthening
Exercises 17 to 19: Hind and forefoot Muscle strengthening
Exercises 20 to 25: Targeted foot lateral muscles strengthening.
Each exercise is divided in four 15 seconds unilateral balance challenging positions : arms apart, arms crossed, eyes open, eyes closed.
As your ankles & feet get adapted in situations of instability that are more and more challenging, it will lead too in a better posture of the whole body!
EXCELLENCE CIRCUIT, SPORT PERFORMANCES
The second circuit will help athletes improve their speed, power and agility, which will lead to greater success in every sport. incorporate these circuits into your training program and see a change in the way you perform!
Targeting specifically on the ankle’s muscles:
- increase lateral (adduction and abduction) range of motion,
- Improve the ankle’s ability for pronation or supination by training specifically Rotation muscles, depending on whether you are pronator or supinator,
- Enhance a better Dorsiflexion (dorsal Flexion): Ankle dorsiflexion restrictions can hinder performance and lead to dysfunctional movement patterns.
Targeting specifically on front foot and back foot:
- Reinforce foot muscular tonicity, hence dynamize the foot motion fluidity (on walking or running), and avoid all loss of energy,
- Allow to cushion in a better way the transmission of the top-down and bottom-up forces,
- Improve both elasticity on reception and rigidity on propulsion.
STRONG FEET AND STABILIZED ANKLES ARE THE FOUNDATIONS TIP-TOP SHAPE !
3 MINUTES DAILY ANKLE FOOT EXERCISE TO REACH UP TO THE MOON GOALS
May it be:
To reeducate faster after ankle sprain and hence reducing downtime,
For curative actions on treatments linked to foot and heel pains,
For youngest exercising in a fun way, to adopt a good posture from early childhood
For adults to realign spine from the bottom, reduce knee, back pains,
For elderly people to tackle ankle instability,
To move faster running, swimming, boxing, ….
For baskets, tennis, soccer, … players to strengthen feet and ankles,
For Gymnasts, yoga, Pilate practitioners to have a better range of motion,
For adventurers, challengers, when having a good balance is a must to go beyond limits,
Ankle Foot Exerciser is your SKYROCKET to reach your up to the moon GOALS, whatever your age, physical condition!
SINGLE LEG BALANCE TRAINING ON UNSTABLE AND DISSOCIATED SQUARES TO HAVE STABILIZED ANKLES AND STRONG FEET
BALANCE TRAINING= STRONGER JOINTS
As we age poor balance is linked to frailty in older adults. Strengthening exercises for the feet and ankles can help to improve balance and stability by controlling the movement and alignment of the joints
Ankle Foot Exercising result in :
+ Stronger joints
+ Musculoskeletal fitness
+ Less injuries
SINGLE LEG BALANCE (SLB) TRAINING = BETTER INJURY PREVENTION AND REHABILITATION
40% of the gait cycle is spanned in a single leg stance. Most people are asymmetrical, we typically favor one side of our body over the other. If you’re right-handed, you’re likely “right legged.”
Ankle Foot Exercising will:
+ Train both sides of the body equally,
+ Prevent overusing, overtraining or compensating with the dominant side,
+ Isolate and correct muscle imbalances.
SLB TRAINING ON UNSTABLE SQUARES = BETTER ANKLE AND FOOT STABILITY
We don’t walk, run or play on a smooth surface at all times. Running is a unilateral sport basically consisting of mini single-leg movements over and over again
Ankle Foot Exercising will:
+ Improve motor control in the single-leg position, as well as stability.
+ Enhance strength to absorb the impact and then propel yourself forward all from the same leg.
+ Strengthen your connection to the earth.
SLB TRAINING ON 2 DISSOCIATED SQUARES = BACK AND FRONT FOOT STRENGHTHENING
70 kilograms per square centimeter is the pressure exerted on the sole of the foot, distributed on the rear and front part of the foot.
Ankle Foot Exercising will focus on strengthening (Mid foot do not touch the squares):
+ Hind foot to prevent plantar fasciitis, Achilles Tendonitis, heel, arch pain,
+ Front foot in case of Metatarsalgia,
+ Foot’s segment and more specifically the malleolus foot segment.
OUR FEET ARE THE FOUNDATIONS OF OUR WHOLE BODY, WHEN THEY ARE ALIGNED, WE HAVE BETTER POSTURE, BETTER PROPRIOCEPTION, BETTER MINDFULLNESS
SLB TRAINING ON LOW ANGULAR CLEARANCE SQUARES = WORKOUT FOCUSED EXCLUSIVELY ON ANKLE AND FOOT
On balance boards, knee and hip have a predominant role in the attempt of stabilization
When Ankle Foot Exercising, the vestibular system and the visual system are disconnected:
+ The low amplitude prevents any risk of accident, (ligaments cannot be damaged),
+ The low angular clearance limits the action of the sensory neurons located in the inner ear,
+ Moving very slowly is very disruptive to the visual system.
SLB TRAINING, FOOT AND ANKLE ALIGNED = BETTER POSTURE
Mis-aligned feet = Mis- aligned body. If they are even slightly off, a ripple effect can be felt throughout the body.
Ankle Foot Exercising daily will contribute to:
+ Neutral alignment of the foot and ankle, by training specifically Rotation muscles depending on whether you are pronator or supinator
+ Effort and load are distributed more evenly throughout our whole system,
+ More controlled mobility to help with push off and propelling yourself when you walk and run.
SLB TRAINING IN 3 PLANES OF MOTION = BETTER PROPRIOCEPTION
Our bodies move in 3 dimensions: Sagittal (front to back), Coronal (side to side), and Horizontal (rotational).
The beauty of the Ankle Foot Exerciser is that it will help:
+ Tell our body where we are (space awareness),
+ For the correction of any movement that would take us away from the midline,
+ For future success in sports that require complex movements and coordination.
SLB TRAINING FOCUS = BETTER MINDFULLNESS
By just standing there,
As you train on the Ankle Foot Exercising, you will :
+ Focus and develop your concentration,
+ Center and still your mind on long and deep breaths,
+ Slow down and mindfully connect with the body.
Julie
Reviewed in the United States on January 4, 2025
Easy to store, easy to use, and you see results!
ales
Reviewed in the United States on January 25, 2025
The pieces give you lots of options for foot and ankle strengthening exercises, and I prefer the functionality of this to the sets where the wooden pieces are attached to each other. It takes a long time to get through all the option if you do the recommended circuit in the book, so I break it up into 3 to 4 exercises per day. Great for travel. Recommend a hard non-wood surface (to prevent possible indentions in the wood) to get the most of your workout, but start on carpet and build up to hard surfaces if you need more stability during exercises. It made my lower leg ache quite a bit when I first started, but that went away after a week or so. My balance does appear to be increasing, but it has only been a month, so I'll update later about how well it worked after a 3 to 4 months
Mike Klimas
Reviewed in the United States on May 21, 2024
It does some of the same basic exercises as the blackboard, but it’s a little bit trickier to use. The separate pieces slide a little on the hardwood floor, so it’s hard to keep the front and back parts of your foot aligned. I wound up buying a Blackboard to address over pronation of my foot as I needed to use the front and back portions in an offset position. If you’re just using this for basic balance in the center position it may work for you.
JNewman
Reviewed in the United States on May 20, 2024
The product is lovely and helps you build strength and support for various areas of your feet and ankles.My issue: it comes with a booklet and not a poster. I'm constantly flipping pages to see what is next and I don't workout near a counter to place it on. I wanted a poster on my home gym wall. I'm a graphic designer and I was going to make one. Then I thought maybe they sold one I could buy for like $5-$7. Well, they sell one. For $17.99 you can buy a poster with all the variations of the squares to go with your $19.99 product. That's terrible, CELAFORME.
Daniel Huang
Reviewed in the United States on December 3, 2024
I had a bad ankle sprain a couple months ago and this product is a great way to work on stabilizing exercises while traveling!
Sarina W.
Reviewed in the United States on December 25, 2024
Nice book with different moves to try, good product for rehabbing the feet.
Customer
Reviewed in the United States on December 16, 2024
I’m someone who has struggled with ankle and foot issues my whole life and I dance now. Finally something that really can help me strengthen my feet but also help aspects of my feet and ankles become more flexible. The adjustability of this piece of equipment to help you directly target different areas is frankly amazing. Love it!!
Michael Pichan
Reviewed in the United States on November 26, 2024
These plates are very versatile and they do a great job developing and strengthen ankles, feet, and balance. I have used them daily since I bought them (every time I brush my teeth for an added challenge and to help cement the use of them in my daily routine). As an avid trail runner I feel these have helped me avoid any feet or ankle issues as I'm almost to 2,000 miles ran or rucked on the year. I love the multiple base options to choose from and the progression aspect they provide.
Andrea B.
Reviewed in Germany on April 14, 2024
Der Artikel wird aus Amerika geliefert und kam pünktlich nach 2 Wochen an. Die einzelnen Teile sind robust. In dem Übungsheft in englischer Sprache sind 25 Übungen beschrieben, die aufeinander aufbauen und helfen sollen, Füße und Sprunggelenke zu kräftigen und zu stabilisieren
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