Strength and Flexibility training for legs and (particularly) ankles

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rf_fozzy Sep 2012 11:43pm, 25 Sep 2012 3,530 posts	0 rf_fozzy I'm after a bit of advice about what the best way to go about improving general strength and flexibility, but in particular leg and ankle flexibility. I'm concerned that because I am so tight in the hip/pelvis region, that this is one of the reasons I get a stiff back from running and I think it also effects my running efficiency. I'm very concerned about my ankles, because I seem to be able to roll them very easily. As I say below, I've lengthened my hamstrings considerably over the past year (for me anyway) and this has helped. I've been doing Iyengar Yoga for the past year or so, about once a week, which has helped, and my hamstrings have definitely lengthened and become better - I haven't had really tight hamstrings for a while. However, I'm concerned that it doesn't seem to be working my ankle and hip/pelvis/groin flexibility in the same way - I still have big problems sitting cross-legged and kneeling down trying to sit on my heels is still very painful and difficult. I want to try and keep going to the Yoga, but I was wondering if anyone had any other suggestions for anything that I could try. Unfortunately it seems Pilates classes in the local area are either very expensive (i.e. part of a gym which I would have to join or similar) or clash with running club sessions. Is there anything else that people do that I could try? Unfortunately I don't have the discipline to stretching or stuff at home on my own - and I often find the DIY ones rather difficult, because I am simply so inflexible and of course, without a teacher, I am not when I am doing it wrong or given an easier alternative. I was leant a Darcey Bussell Pilates DVD and I was find on all the "strength" based exercises, but when it came to the flexibility ones, I couldn't even get close to the positions she was able to get into! As stupid as it might sound, I've been told I ought to try ballet, but I'm really not convinced that it's a good idea for various reasons - and when I had a look at beginner's lessons on Youtube, I'm not sure I'm even flexible enough to do some of those things (I cannot touch my toes or sit cross-legged). So, basically, has anyone got any ideas?
Hanneke Sep 2012 12:09am, 26 Sep 2012 55,862 posts	0 Hanneke Stick with the yoga, it will come And if you are worried about your ankles, a wobble board is great for strengthening them
rf_fozzy Sep 2012 12:27am, 26 Sep 2012 3,531 posts	0 rf_fozzy Hi Hann - I intend on sticking with Yoga. I want to supplement with something else. I'm not sure it's particularly targeting the areas I want/need to work as much as it could do. Re: wobble boards, everything I've read doesn't particularly support the efficacy of using them, and Ali Rose (Jess Ennis' and Kelly Holmes' Physio) reckons that they're not worth it. They do help balance, but there are easier ways of doing it without one (she recommends standing on one leg with your eyes closed whilst brushing your teeth, for example).
Hanneke Sep 2012 12:48am, 26 Sep 2012 55,865 posts	0 Hanneke Ah, well I found the wobble board worked very well when I used it for my ankle. Each ot their own I suppose, but I have used it with clients since and they all report back positively!
Steve Kennaugh Sep 2012 2:55am, 26 Sep 2012 55 posts	0 Steve Kennaugh My wobble board was £17. I was told about 15 years ago i would never run again. May sound stupid, but try some fell running.
fleecy Sep 2012 7:15am, 26 Sep 2012 3,665 posts	0 fleecy Does your gym do Urban Rebound classes? I'm a massive fan of these, not only fun but also good for core strength, balance, flexibility, cardio, you pretty much name it! You are on an unstable surface throughout so probably similar benefits to a wobble board. We have 70 year olds doing it, it's easy on the joints And did I mention they're FUN?!
fleecy Sep 2012 7:19am, 26 Sep 2012 3,666 posts	0 fleecy Oh yes, and also an excellent workout to do if you're feeling stiff and sore, I find it really loosens me up all over. Really, I have nothing but praise for this class though it needs a good teacher or it can be dull. Luckily my teacher is fab
Mrs Winkle Sep 2012 7:25am, 26 Sep 2012 6,512 posts	0 Mrs Winkle I used a bosu ball (a bit like a wobble board) after breaking my ankle earlier this year - I did one legged squats on it, and also various weights routines. I stand on one keg and go squats whilst brushing my teeth too. Also, in the gym I used the fly weights machine whilst standing on one leg and pull the weights down to a squat position, and then above my head whilst standing on a step.
Ultracat Sep 2012 7:44am, 26 Sep 2012 10,023 posts	0 Ultracat Hi, I do Hatha yoga and find it difficult to cross my legs and sit on my heels but keep at it. I also go to Pilates, just started and find I have weak glutes amongst other things,. Balance is rubbish but hoping Pilates will help. Not confident standing on a bosu ball. Try to get a sports massage to loosen legs when I can. Going to lurk for tips.
Sharkie Sep 2012 8:01am, 26 Sep 2012 2,315 posts	0 Sharkie Pilates - with the right instructor - would be ideal. It can be very challenging from a strength perspective as well as addressing flexibility and stability issues - those three are highly interdependent in a conditioned well functioning body anyway. But I note your difficulties with Pilates. And it is difficult to pick up from a DVD with no-on to correct you. Mrs.W. has some good suggestions and I think Uc's post is relevant too. Lack of flexibility in the hips is often connected to back issues further up. And weak glutes. Any exercises on one leg are good. It would be worth saving up and seeing a good physio or body specialist of some type (recommended by someone you trust) to identify the REAL key issues. And take it from there. If you are serious about improvement then there might have to be an initial outlay of hard cash. But can you economise elsewhere to pay for it? Would you want to? Top of my head stuff - take anything useful disregard rest! PS I'm very flexible and have to work on strength to control the flexibility - but am now strong for my size. And advanced age.