While I’m doing my Lateral Ankle Sprain series, this is some great content from the @theprehabguys. .
Keep an eye out for the next section: .
Episode 713: “Lateral Ankle Sprain Exercises”
Tag a friend or someone you know who sprained their ankle and would benefit from these exercises‼️
When the time is right, I have every individual that has experienced a lateral ankle sprain perform these exercises. Here is a break down of each exercise
1️⃣ Y-balance is a staple dynamic ankle stability exercise
2️⃣ Forward & lateral lunge with a bosu is a great exercise to challenge dynamic ankle stability as well as working on a powerful push-off
3️⃣ Single leg balance in inversion with sport specific task. It is important to regain confidence and feel comfortable with the position your ankle is vulnerable in!
You can make each exercise easier or harder! It doesn’t have to look like this…remove the bosu, decrease the distance covered, provide upper body support, you decide! Yes these are advanced lateral ankle sprain exercises, however you can modify and regress everything shown thus far to challenge the sprained ankle appropriately! The beauty of all these advanced lateral ankle sprain exercises is that you can alter them however you’d like!
Props to @joeysingleton32 for the moves. If you’re concerned about slipping or the person slipping be sure to wear shoes‼️ Share your video via IG story and tag us, we just might share your video‼️
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy . Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice.
We spend so much time and energy investing in everything BUT ourselves. We invest in a job, in a relationship, in people, in school... and what’s worse is the system teaches us from the get go to invest in shit that majority of the time were not even interested in. And we do it... we go through it, cos as a child there’s no other way. You ‘have’ to go to school and mindlessly learn random shit you may never use for 12 years. Then we come outta school... to the ‘real world’ and then what.. just repeating the same shit mindlessly like everyone else. Go to uni or get a job, (in my case both), get married, have kids, work work work, and then you die. Are we fucking serious ? Is this all we came here to do? Is this why as children we had big dreams before everyone around us who didn’t chase theirs or had no choice; projected their fears on us and told us ‘NO’ that’s not possible for us because it wasn’t possible for them? Fam, I know coming out into the real world can be scary and a fucken shock to the system when all of a sudden you went from a well programmed comfort zone to having to fend for yourself, and your expected to do that doing something you don’t even like?! So I get it, it can be a shitty reality check, BUT do you know what the best part is? Now we’re free, we can actually fend for ourselves, we can actually choose and make choices. We don’t have to stay locked into the system if we don’t want to.. from here it’s up to us, to either stay stuck in the draining, leeching system that robs us of our creativity, skill and talent. Constantly comparing us to anything and everything around us to diminish our worth. Or we rise the fuck up, wake the fuck up and say you know what, fuck you, fuck your system, I’m doing this shit my way. And that’s the only way it should ever be done . Biggie Shawty 🙏🏽♥️
Key core stability exercises:
@anthonykoutoufides @r.val5 @james.braddy
- Pallof press + variations
- Plank + variations
- Dead bug
- Bird dog
✅Motor control development
They might seem simple, but if done correctly these core exercises can be very effective. These exercises assist in stengthening the tranverse abdominals (TVA) which is located underneath the rectus abdominals. This muscle helps stabilise the spine and pelvis.
A strong tranverse abdominis provides a solid foundation for any movement and will help transfer force more efficiently through the kinetic chain, rather than putting greater stress through your back and leaking energy.
Prepare like an athlete💪
Supporting another’s succes won’t ever dampen yours, teamwork makes the dream work! 💫 Ik train voor mijzelf en heb een andere lifestyle dan velen in mijn omgeving , en ik dwing niemand om hierin mee te gaan! Maar hoe mooi is het om mensen hierin mee te kunnen nemen wanneer zij dit willen en dingen bij te brengen en te leren en het enthousiasme over te brengen! 😍 Motiveer jij jouw omgeving?? 💕 #love#fashion#happy#belady#dutchfitgirls_#fitgirlsnl#girlssupportgirls
“No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want want to find out how good you can be.”
-New PR 1x275 lbs 😭🏋️♂️ That shit was heavy I swear 😂 —————————————————
-Barbell Deadlift. (3 Sets x 4-6 Reps)
-Underhand Bent-Over Row. ((3 Sets x 4-6 Reps)
-Pull-Up. (3 Sets x 8-10 Reps)
-Lat Pulldown. (3 Sets x 4-6 Reps)
-Barbell Shrugs. (2 Sets x 8-10 Reps)
-Standing Calf Raise. (3 Sets x 8-12Reps)
-Seated Calf Raise. (3 Sets x 8-12Reps)
Cool clips of some Pre Game action here from our series at Oregon State. Corvallis is a great college town, great fans and the program obviously speaks for itself. Some good recruiting information coming later from good friend of MB OSU pitching coach Nate Yeskie. National Champs!
The back flip player is one of my favorite guys to have coached Paul Kunst @big_pauls always having fun on the baseball field with a 24 hour smile. A lot of progress made by Paul and has been great to see his progress - when he got cut his first year he didn't feel sorry for himself and pout but rather went to work.
2017: 46 games started/.250 AVG
2018: 55 games started/2nd on team in hits/tied for 1st in runs/.299 AVG
Continue to work - no one can quantify or knows your drive. Empty the tank dominating the 86,400 and then look up at the scoreboard - process over results!
RUN 1322 - 1323
Because today was a great day and one that needs documented. I can’t say much, but it involved an A-list celeb and the topic of running
Today’s workout in preparation for the TCS NYC Marathon
RUN 1 Mile warmup
LEG DAY at the gym
+7 miles of hills outside
I’m forever grateful for this body of mine. It’s carried me through some epic runs, horrific runs, IRONMANS, surgeries, broken bones, demanding jobs... it’s a vessel that I take care of daily. And with running, I can’t imagine how taking that one single step to run my first marathon years ago... and how it utterly changed my life 🙏🏼 You have a body that’s capable of some pretty amazing things. Relish in it. Push it. And never take it for granted 🖤 // #raerunlove#runstreak#run365#goproathlete#hammernutrition#teamultra#fashionstylist
Did you know our leggings are squat proof and sweat proof AND have a convenience phone pocket?🤷🏽♀️
Sometimes carrying your phone, gym bag, blender bottle, maybe even your 50 piece 🐓 chicken nuggets you got from Mcdonald’s, is too much⁉️
-1st put your phone in the convenience pocket 💁🏽♀️
-2nd put your gym bag around you *still hands free?¿🤨🤔*
-3rd put blender bottle in one arm so you have room for...
-4th the walk back 🚶🏼♀️ to the locker room with your 50 🐓 nuggets that contain 2210 calories and 122g of protein but you don’t care because you’re about to workout and get hella protein intake..
💥or if you don’t want to eat the snack aka 🐓 nugs and avoid all that, you can look like the snack without the phone in your pocket like the 3rd picture—swipeee💥😉
🚨🚨PSA — our 25% SALE is extending ALL WEEKEND. Can only be applied with the codes on our story. ONLINE ONLY. If you haven’t bought already, do it TODAY or TOMORROW!! 😊 Screenshot our story codes incase they go away!🚨🚨 #fitness#yoga#leggings#bodybuilding#workout#muscle#gym#morning#gymrat#fitlife#keto#athlete#workout#sweat#bench#squat#fitfam#diet#exercise#motivation#healthy#apparel#workoutfit#workoutclothes#follow#athletic