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American Parkour > Fitness and Training > General Fitness (Moderators: Ken PKChiro, Steve Low, Chris Salvato) > Topic: ankle + knee strengthening help
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Toxin
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« on: August 12, 2008, 06:57:26 AM »
Hey there

I was wondering what strengthening exercises do i need to do if i want to make my ankles and knees stronger and more durable-ish  Grin
Cause my ankles are really sore from jumping off a building and not landing{rolling} correctly...
thx
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Chris Salvato
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« Reply #1 on: August 12, 2008, 07:03:59 AM »
best way to build strength in your ankles and knees is to stop jumping off buildings so you still have ankles and knees to use....

Plyometrics, gymanstics tumbling and olympic lifting with proper form are all good ways to increase your ankle and knee strength.  Stabilizers are greatly increased by balance work, as well.  The narrower the better.
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Chris "Spyder" Wachtman
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« Reply #2 on: August 12, 2008, 07:42:30 AM »
I've had a couple sprained ankles, and one day I realized that the great amount of force that we put through our ankles. All the force from your body moves through your ankles in order to reach the ground. With this realization I decided to begin training my ankles specifically. Now I do simple ankle workouts when I am just sitting or standing around.

Dogen's titanium ankles tutorial :
http://www.youtube.com/watch?v=TDbnMKhIuA0
« Last Edit: August 12, 2008, 07:44:43 AM by Chris "Spyder" Wachtman » Logged

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Animus
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« Reply #3 on: August 12, 2008, 07:51:30 AM »
Don't jump.  That's the first step.  Don't take any drops.  Ground-level work hurts your knees and ankles, too.

Deep squats, proper QM, and duck-walking when you condition (and condition often) will handle the rest.

balance on rails helps for ankles, too.
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Chris Salvato
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« Reply #4 on: August 12, 2008, 08:04:07 AM »
Quote from: Animus on August 12, 2008, 07:51:30 AM
Don't jump.

Rest of your post was good, imho.  This part I didn't like.

Ground level work while working on perfect, silent landings will really help with getting the proper technique.  Please note the SILENT LANDINGS portion of that sentence.

Ground level jumping work with poor landings is just as bad as taking a bad drop from height.
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Animus
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« Reply #5 on: August 12, 2008, 10:06:50 AM »
I actually meant "...from height," but I thought I could be hyperbolic.
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