Bouncing Back from Ankle Sprains: Strengthening Strategies with Tibialis Raises and the Tib Bar
Over the years, I've had the misfortune of spraining my ankle multiple times, thanks to various activities including play wrestling and unexpected mishaps on nights out. One time, I even managed to hurt it in my sleep. These experiences have imparted some vital insights about ankle health.
The Significance of Calves and Tibs in Ankle Mobility
Understanding the mechanics of the ankle is crucial. A couple of things stand out:
1. The calves are pivotal for optimal ankle mobility.
2. The tibialis muscles stabilize your ankle and foot.
3. Should any of these not function effectively, it can compromise ankle stability, increasing the risk of sprains and even knee issues.
Rehabilitation Strategies for Ankle Injuries
Recovering from ankle injuries can be a tough task, but with the right strategies, it's entirely feasible. Here's how I managed to strengthen my ankles and avoid sprains:
- Calf raises: Whether weighted, single-legged, on a machine, or via leg press, incorporating some variation 1-2 times a week is beneficial.
- Tibialis raises with the Tib Bar: Its ease of setup and scalability make it an invaluable tool in my regimen.
- Weighted ankle exercises: Movements such as circles, eversion, and inversion have proven quite effective.
Since integrating these exercises into my routine, the past eight months have been remarkably sprain-free. They've become staples in both my warm-ups and cooldowns, especially on leg days and before runs.
If Tibialis Raises are part of your recovery strategy (or they will be), check out our Tib Bar selection. It's an indispensable tool for effective ankle rehabilitation. Check out our shop here (Shipping available across Europe).