Short Class 139: Ankle Eversion
3 classes per week
•
25m
This will be a single joint focus class for Ankle Eversion
Equipment Needed: Something to prop your foot up (in eversion) and something to balance with. I’ll be using a slant board for my foot and sticks for balance, but you could also use a book or weight plate for your foot and place your hand on the wall for balance.
While we don’t naturally get a ton of range of motion in ankle eversion, it’s still very important to train this range because rotation is critical for the health of the ankle, especially during dynamic movements like running, jumping, hiking/walking, squatting, lunging, etc.
We’ll be working 3 rounds of PAILs/RAILs in our eversion base. Like always, if after the first two rounds you're feeling taxed, you can skip the 3rd round if needed, or you can do it at a much lower intensity. Always listen to your body and go at your own pace.
It’s important to remember - when you’re training in areas of past injury/pain/dysfunction - it’s really important to keep your intensities levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So if this is an area of weakness for you: keep those intensity levels low at first, especially during PAILs/RAILs, and gradually build up over time.
I hope you enjoy the class!
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Here’s a link to some ankle weights on amazon:
https://tinyurl.com/ankle-weight...
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For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
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Equipment needed: Yoga blocks (or something to elevate your foot up), an extra cushion (we use an airex pad in the class), and something for balance like sticks/chairs/or placing your hand against the wall.
Time Markers...
