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ankle strengthening



 
 
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  #1  
Old November 17th 13, 05:55 PM posted to rec.skiing.nordic
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Default ankle strengthening

What are some good exercises to build ankle strength
for xcountry skiing?

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  #2  
Old November 18th 13, 01:38 AM posted to rec.skiing.nordic
gr[_4_]
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Posts: 78
Default ankle strengthening

On 11/17/2013 12:55 PM, Author wrote:
What are some good exercises to build ankle strength
for xcountry skiing?

- All the exercises should be done on carpet (thick!) if possible to
create instability of the foot (rocking in the carpet pile). This
exercises many of the small muscles in all directions.
The calf and lower leg muscles play a big part in this.
Some of the obvious basics;
-On flat surface lift heels, do this both with legs straight and with
knees bent, because each position engages different muscles.
- Same thing, but on stairs with heels hanging off the edge of the stair.
-On stairs, heels hanging off edge, one foot at a time, using one leg to
do the lifting, then use the other foot only to lower down. This
exercises the muscle eccentrically (muscle extending under load), which
is more efficient way to build muscle. After the first time you do do
10-20 of these, you will have sore muscles for a day or two.

-On flat floor, lift up toes and stand on heels for several seconds.
Repeat until you can't do it anymore.(this one is important for the step
turn!)

-The easiest way of all- ski lots! I used to have wobbly ankles also,
now no problem. All after I discovered the fountain of youth that is XC
skiing!
 




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