Hip flexors tend to become stronger as you age, so if you’ve got a hip flexor injury, you’ll probably have to have some exercises designed to strengthen your lower leg and help your ankle stay in place.
The Hip Flexor Strength Training Program (HFTP) will give you a basic set of exercises that will help you stretch and strengthen your ankle, as well as strengthen your muscles in the calf, hamstring, and ankle.
You can do these exercises in either seated or kneeling position, and they’ll take a bit of practice to get right, but they can improve your flexibility and strengthen all of your muscles.
The exercises I’m going to show you are designed for both seated and kneeling, so you can perform them either standing or lying down.
As you start using these exercises, you may find that your ankles are a little more sore than they were before.
These exercises also have the added benefit of improving your flexibility, so they’re a great choice for people with ankle injuries.
If you’re looking to make your ankle better, check out my full Hip Flexors for the Ankle program to learn more.
In the beginning, you might find that you need to perform some of these exercises with a light load, such as a ball or a light tennis ball.
Once you get used to them, you can switch to heavier loads later.
But you should still perform these exercises slowly, because they will make your lower ankle more flexible and more able to support your weight.
Front Squat (sit up) 1.5 to 2 sets of 10 to 15 reps (depending on the intensity) with 3-5 minutes rest between sets.
Hip Flexing Ball (stand on a squat rack) 1 to 2 repetitions of 10 seconds each (depending and your weight) with a 5-10 second recovery time.
2 x 10-15 reps of the ball should be done on each leg.
Leg Curls (sit on a bench or box) 2 to 3 sets of 8-10 reps with 4-6 minutes rest.
Ankle Curls 2 to 4 sets of 4-5 reps with 2-3 minutes rest in between sets, depending on the weight.
Leg Press (standing on a barbell) 2 sets to 4 reps with 3 minutes rest and 3-4 minutes rest on each set.
You may find it hard to perform these drills if you’re very young or old, so don’t be discouraged if you don’t feel like you can keep up.
You’ll definitely be getting stronger.
If your ankle is already a little tight or sore after doing these exercises (or if you have a hip injury), you can use a light weight (such as a weight bag) or a weight belt to help you keep the weight down.
You should always keep the ball or tennis ball in your hands when doing these ankle stretches, because your foot will get sore as it moves around the ball, and it’ll hurt if you put the weight on your ankle.
To add to the flexibility of your lower body, do these ankle exercises with your foot.
As your foot bends and flexes, you should feel the ball of your foot resting on the back of your knee.
The movement of your leg can be very hard on your calf muscles.
As soon as you start to get used, you could perform some ankle stretches with your ankle muscles.
For instance, you have to get comfortable with your calf flexibility.
So you could put a weight on one side of your calf and hold your ankle up with the other side of the foot.
You could also place a heavy weight on the outside of your ankle to help stabilize it.
For those of you who are younger, you will want to do these calf exercises in a kneeling position so you don