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When working out on the '''Ankle Foot Exerciser''', people report it is more difficult to find balance than on any balance board. Why? Because muscle soreness occurs specifically on the ankle's muscles. On other devices, muscular reaction is not the same, muscle soreness occurs on the whole low part of the body. | When working out on the '''Ankle Foot Exerciser''', people report it is more difficult to find balance than on any balance board. Why? Because muscle soreness occurs specifically on the ankle's muscles. On other devices, muscular reaction is not the same, muscle soreness occurs on the whole low part of the body. | ||
==== Targeting specifically on the ankle's | ==== Targeting specifically on the ankle's muscles: ==== | ||
# Increase lateral (adduction and abduction) range of motion | # Increase lateral (adduction and abduction) range of motion | ||
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Proprioception, also called neuromuscular reprogramming, refers to all the receptors, pathways and nerve centers involved in the perception, conscious or not, of the relative position of parts of the body in relation to one another. | Proprioception, also called neuromuscular reprogramming, refers to all the receptors, pathways and nerve centers involved in the perception, conscious or not, of the relative position of parts of the body in relation to one another. | ||
Having already suffered an injury on foot or ankle can affect somatosensory system and decrease balance. Following an injury, it is therefore important to regain proprioception as quickly as possible, to | Having already suffered an injury on foot or ankle can affect somatosensory system and decrease balance. Following an injury, it is therefore important to regain proprioception as quickly as possible, to make it possible to rehabilitate a stable ankle or foot. | ||
The ligament not only has a mechanical role to limit abnormal joint movements, but it also has a position information mission. Nerve sensors of tension are found in the ligaments, in the case of a sprain, these are damaged. | The ligament not only has a mechanical role to limit abnormal joint movements, but it also has a position information mission. Nerve sensors of tension are found in the ligaments, in the case of a sprain, these are damaged. | ||
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'''Ankle Foot Exerciser is your SKYROCKET to reach your up to the moon GOALS, whatever your age, physical condition!''' | '''Ankle Foot Exerciser is your SKYROCKET to reach your up to the moon GOALS, whatever your age, physical condition!''' | ||
== NOW LET'S START! == | |||
DISCLAIMER: | '''DISCLAIMER:''' | ||
* Use the Ankle Foot Exerciser on a hard and non-slippery ground. Arrange your space in such a way as to avoid any possible injury. Whatever your level of balance, always remember to have a point of support (chair, table, wall...) to catch up in case of a fall. | * Use the Ankle Foot Exerciser on a hard and non-slippery ground. Arrange your space in such a way as to avoid any possible injury. Whatever your level of balance, always remember to have a point of support (chair, table, wall...) to catch up in case of a fall. | ||
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* Test your balance: you must be able to stay balanced on one foot at least 30 seconds before training on the '''Ankle Foot Exerciser.''' | * Test your balance: you must be able to stay balanced on one foot at least 30 seconds before training on the '''Ankle Foot Exerciser.''' | ||
* If pain occurs, stop yourself! No pain should be allowed. You may not have warmed up your foot or ankle enough, or you may be going too fast, or too hard in intensity. | * If pain occurs, stop yourself! No pain should be allowed. You may not have warmed up your foot or ankle enough, or you may be going too fast, or too hard in intensity. | ||
* If you have had a sprained ankle with bone tear, the healing of the ligaments takes at least 6 to 8 weeks. It is advisable to keep the body active by working on sheathing, bodybuilding. At the end of the 8th week, start he reeducation working | * If you have had a sprained ankle with bone tear, the healing of the ligaments takes at least 6 to 8 weeks. It is advisable to keep the body active by working on sheathing, bodybuilding. At the end of the 8th week, start he reeducation working on the '''Ankle Foot Exerciser''' to promote the constitution of a solid scar thanks to the orientation of the fibers in the axis of the constraints, enhancing an efficient recovery and preventing recurrence. If you have had a sprained ankle without ultrasound markers showing ligament tear, in this case this is not a sprain but just an instability, then it is advisable to strengthen the ankle as soon as possible, working out on the '''Ankle Foot Exerciser'''. | ||
=== WARM UP === | |||
'''Before starting the 25 exercises it is recommended to warm up your ankles and feet:''' | |||
* You may use a spiky massage ball to release fascia's adhesions, relieve muscle tension, and promote the blood circulation. | |||
* Knee rotation, bent legs, flexed legs, and flexed bust. | |||
TARGETING ANKLE, FOOT PARTS I NEED MOST | |||
The Ankle Foot Exerciser will allow you to TARGET specifically ANKLE and FOOT and only them. | |||
Unlike other conventional balance trainer, the knee and hip are in no way solicited, you cannot compensate! This is the only way to strengthen and stabilize ankles and feet. The joints are used to articulate the segments in relation to each other and streamline the movement of the malleolus foot segment. Each exercise has been studied to train an ankle's part or a foot's part and even more specifically a foot's segment. | |||
'''REMINDER:''' | |||
[[File:Foot anatomy.jpg|left|thumb]] | |||
The ankle stabilizing muscles will be more involved when the foot front part is placed on a stable (black) square. | |||
Conversely, when the foot rear part is placed on a stable (black) square, the forefoot is free to mobilize in eversion/inversion compared to the hindfoot, which remains stable, thus strengthening the malleolus muscles and in particular the lateral peroneus (responsible in case of inflammation of peroneal tendons.) | |||
=== HOW TO BEST EXERCISE AND PROGRESS CONSISTENTLY === | |||
'''1. Good timing''' | |||
During exercise, the working foot stands on the 2 squares, while the other is in an upward position. | |||
The goal is to stay in balance by feeling the movement of the foot and ankle exercising. For this you must hold the squares in the horizontal level (without the sides touching the ground) for at least 15 seconds. At the beginning, it is not easy especially if you still suffer from an ankle lateral instability (after a sprain). As you progress the squares should tip less and less. | |||
When you feel heat at the level of the feet or on the ankles you are strengthening them, continue even if the 15 seconds have passed! | |||
Conversely, when you lose your balance quickly, or you feel too much fatigue or observe a deterioration in the execution of the exercise, stop and change your foot! | |||
'''2. Good breathing''' | |||
A good breathing makes the exercise realization easier, it's the foundation of any performance! | |||
Focused on the foot-ankle balance, inhale deeply (diaphragmatic breathing), to fully open the chest cage and thus release all inner tensions. | |||
'''3. Good posture''' | |||
* Head held high, gaze fixed on an object straight ahead of you, neck in its neutral position. | |||
* Shoulders and arms relaxed, fingers pointing to the ground. | |||
* Keep your ab muscles tight and back straight. | |||
* The support leg slightly bent so that the knee reaches the height of the toes. If the knee is stretched, it blocks the muscle chain when the knee is unlocked it is much easier to stay balanced! | |||
* The heel rests in the center of the rear square, the weight distributed equally between the front and the back. | |||