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  1. #1
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    Default strengthen your ankles people

    What's the number one injury in badminton? Ankle injuries... Time and time again someone inevitably gets their ankles sprained or worse.

    I haven't come across much in the way of ankle-strengthening anywhere. Here's an easy way to do it, and it'll help with your performance too.

    Stand on one leg. Raise your body so that you are tip-toeing. Try to get as high as you can. Then, lower yourself back down and then repeat. This is one complete rep.

    It's very very hard to keep stable when you're at the highest tip-toeing point. For added thrills, try placing a small block under the front of your feet under the ball of the foot. Also try holding some weights.

    This will not only strengthen your ankles but also your calves, giving you a faster and higher jump. It's win-win!

    8-10 reps per set for 3 sets sounds good.

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    If you're closer to the chubby side, however, be careful not to overdo this exercise as it may do more harm than good. It may also be a good idea to start off with both feet on the ground instead of just one.

    Personally, I find that tip-toeing places too much pressure on the toes. I prefer to keep all my toes on the ground, lifting only the sole and ankle off the ground (by basically rolling on the ball of my feet).

    BTW, I thought the most common badminton injury is with the shoulder and rotator cuff area?

    -Rick
    Last edited by Traum; 03-26-2004 at 03:05 AM.

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    Oddly I took up badminton after nasty ankle damage sustained in football. My ankles were sore for the first year but now tend to be alright, and I think badders has actually helped improve them a lot.

    I thoroughly recommend the previous exerise as I had to do it during physio to sort my ankles out. Cycling is a great way of just rotating/loosening the ankle with no impact. Just walking round the house on tiptoes is good as well.

    I also have a "wobble board" (again from physio days). This is a circle of wood essentially resting on a ball. You stand on it, feet shoulder width apart. The board obviously tries to "wobble" and you are trying to keep it level. It's very good for strengthening the ankles. Also it helps train the prioreceptors, specific nerves that are meant to kick in when you are about to go over on an ankle, supposedly allowing your body to quickly take action and avoid injury.

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    should injuries may be common but never as drastic as ankle injuries... i've seen many people unable to walk for weeks, and it seems to happen every year.

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    good advice brl - i've sprained my ankles on numerous occasions and can offer the following advice on how to get back to fitness and stay that way

    the calf raises are ideal if your ankles are fit - 3 sets of 15 reps, start off on both feet - move to 1 foot if these are too easy - then add weights in ur hands to make it even more difficult - remeber to do a calf stretch between reps tho - the muscles and ligaments need to stay loose.

    Proprioconception exercise..
    wobble board is good if you have one..
    but without there is plenty you can do - stand on one foot - if this is easy - try doing it with ur eyes closed - for as long as possible. if you can stand on each leg at a time with your eyes closed indefinitely your lucky - there aren't many who can do this.. i'd guess you've never had an ankle injury in ur life, and it's unlikely that you will...

    another good exercise is to move a block from side to side with just ur ankle - pushing it as far left and right as you can..this strengthens the main ligaments that usually go when you roll ur ankle..

    on-court - fast feet and soft feet - if you work on both of these it will reduce the chance of you going over, giving the prioreceptors enough time to do their job - should you fall over...

    further measure that can be taken is to strengthen all the leg muscles and ur knees - your legs are only as strong as the weakest link - if your ankles are strong there is a fair chance that your knees or groin/hips / back wil go if they are not just as strong...

    hope this helps

    see you on court

    Neil

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    BRL we used to have a machine in the school gym that had weights attached as you done this exercise but I thought it was for your calf muscles since thats where you feel it

    I agree with Woop, since getting back into playing after my car crash my ankles were very weak and now after only really playing badminton they feel stronger than before the crash

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    Default Use a wobble board

    Good advice, bigredlemon! I use a wobble board to strengthen my ankles. Fitness Depot sells one (in rubber or plastic) for about $15, $20. That's definitely a good investment :-)

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    hey guys

    does dis excercise u have mentioned help wit the shin muscle(i dunno wut its called). if not can any1 give me an excercise dat could strenghten it cuz sumtimes my muscle on the shins jus start tensing up and causes me to move very slowly and it causes alot of pain aswell. wut annoys me is dat sumdays i can play very intense and long games and stil feel no pain but sumdays i play for a few mins it starts to harden and tenses up

    any help would be appreciated

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    you really don't need a wobble board when you do it with your eyes closed. but now i can do it with my eyes closed for a very long time. now i try it on the wobble board with my eyes closed. or i have someone give me a slight push (with my eyes closed) to knock off my center of gravity, and then try to find it again. that one is hard, especially on the ankle i twisted recently.

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    Quote Originally Posted by Average
    hey guys

    does dis excercise u have mentioned help wit the shin muscle(i dunno wut its called). if not can any1 give me an excercise dat could strenghten it cuz sumtimes my muscle on the shins jus start tensing up and causes me to move very slowly and it causes alot of pain aswell. wut annoys me is dat sumdays i can play very intense and long games and stil feel no pain but sumdays i play for a few mins it starts to harden and tenses up

    any help would be appreciated
    there is no muscle on the shins. It's just bone. You're thinking of calves right? This exercies when done with both feet on the ground predominently targets the calves.

    The problem you mentioned sounds like a nutrtional problem. Most likely, you need more food. Rare twitching (every year or so) is normal.

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    Quote Originally Posted by bigredlemon
    there is no muscle on the shins. It's just bone. You're thinking of calves right? This exercies when done with both feet on the ground predominently targets the calves.
    No he means shin, Tibialis anterior probably. My shin muscles are ridiculous, but that comes from years of moving around on the balls of you feet, maybe you should try that?

    Or the bolded ones: http://www.exrx.net/Lists/ExList/Cal...#anchor1929502
    Last edited by Pecheur; 03-29-2004 at 11:40 PM.

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    After a break form badminton, I found I couldnt get my leg speed back. Since I'm not training regularly doesn't help - only playing games.

    Recently I got bored and decided to do the calf exercises described by BRL. Did them for a few days. Next time back on court was amazing. I was almost flying! The difference in my game is a real difference. Other in the club have noticed as well. I feel much better moving around the court and my opponents are having more difficulty because I reach more shots, reach the shuttle earlier and have more variety of options when I reach the shuttle.

    Because I can reach the shuttle earlier, these last couple of weeks have seen a big improvement in my confidence around court.


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    The most effective method for me is definitely a wobble board. I have had sustained ankle injuries for over 20 years. I picked up a wobble board and immediately realized where I was strong and where I was weak. The areas of balance where I was strong, no problem, no pain, no pressure. The areas where I was weak, there would be pressure and sometimes even pain.

    I worked on the weak areas and within a few weeks, no more pain nor pressure. It translated into easier movement on the court, better footwork and better balance.

    I highly recommend a wobble board.

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    And if you don't have a wobble board, just get a pillow and stand on it with one leg with your eyes closed and shake yourself around randomly a bit. The more cushy the pillow the better.

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    I stop playing football because of bad ankles. I've rolled my ankle once during badminton due to not warming up. if u got BOSU (half excercise ball on hard backing) it works the same as wobble board. and go to your local gym and asked for agility ladder training.

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    I think gliding is a good way to strengthen ankles. Gliding is like michael jackson doing moonwalk, but it gets more complicated. It has alot to do with weight transfer on your tiptoes. I realized im not so coordinated with my feet afterall

    Here is a video of how it looks like:

    http://www.youtube.com/watch?v=5Q4A1...related&search=

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    ya, or you could ride a bike

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