September 22, 2015

Working the outside of the ankle (inversion; supination)


Essential for parallel–feet side splits and Pu Bu (the Chinese martial artists will know what this means).

If you want to keep your feet flat on the floor in Chinese side splits, you need this. As well, increasing the range of movement in this direction (until you can put the outside ankle bone on the floor) means it will be much harder to sprain your ankles—it’s sudden movement into this ROM that is the most common way for this injury to happen.

In time, you’ll be able to walk across a padded floor’s surface like this, too. Immensely strengthening for the ankles, it is a perfect complement to the anti-pronation exercise, also on this channel.

There is a long thread on the forums on this topic, too, with exercises and illustrations, and interesting discussions:


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