Minimalist Footwear: Is ankle support necessary?

[thatguy]

I'm jumping down this rabbit hole after dealing with feet and ankle issues this last August during a steep and intense sheep hunt. I'll be switching most of my footwear over to "barefoot" style shoes and boots, and I already do a lot of cardio and strength training in general, as well as being on my feet all day for work. Do any of you guys have additional resources for specifically building strength in feet and ankles?

Hmmmm, try out some of the shoes before going in 100%. Some shoe companies offer pretty generous trial periods. Like 100 day trials. Put the shoes to the test as well. Do something a little over the top in them and see if you really like them.


For exercises, talk to a trainer at a gym. There’s also a good forum here on rockslide for exercises. I personally just do squats and calf raises for strength. Then run one mile after working out. Trail running on Moderate trails is pretty good as well. Get off the concrete and asphalt for this. I personally like to “Parkour” on boulders and stuff. Helps build balance and ankle strengthening. It’s nothing crazy like what you see in videos. Just hopping between stones more or less to help with mobility. Low key kinda fun to.


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[fngTony]

I'm jumping down this rabbit hole after dealing with feet and ankle issues this last August during a steep and intense sheep hunt. I'll be switching most of my footwear over to "barefoot" style shoes and boots, and I already do a lot of cardio and strength training in general, as well as being on my feet all day for work. Do any of you guys have additional resources for specifically building strength in feet and ankles?

With just socks or barefoot (literally, not the shoe type) spread your toes and put a little pressure on them. For example stand up, spread your big toe out, raise yourself up focusing on using that big toe. When all toes are together they work as one while not targeting the muscles as much. The big toe especially when spread out is really connected to your arch, try the exercise above with your toes closed vs open and you’ll see a huge difference.

 

[dgfavor]

Do any of you guys have additional resources for specifically building strength in feet and ankles?

Lots of ways to go about it...mostly just get the shoes off your feet and do stuff! I'm an old man and can get away with being a weirdo so I set up little obstacle courses to work foot/ankle/balance...and likely obtain a head injury.

slackboard to wobble board "ol man test"

"Creek crossing carrying water" drill - wobble board to off-camber step up to balance pad to "log roll"

Between sets of lifts/heavy work - like heavy sandbag cleans or the like, I like to recover on my balance tools vs standing around with my hands on my knees. My usual is something like balance pad to wobble board to slackboard turn and go back. Most of us get stumbly and vulnerable when we get tired so I try to train that neural pathway when I'm tired, out-of-breath, etc. and hopefully even recover while doing it...sometimes I just wobble around, fall off and get pissed off but in general I've found it to be a great help and I think translates to stability in the wilds wearing what my friends refer to as ballet slippers.