I’m stretching my runner’s ankles (45 degrees flex) using yoga Child’s Pose, and wondering whether this will loosen them up within a few months — or am I looking long-term before I see swim-ready results. Also, is stretching 3x 1 minute per day adequate? Anything else I can/should do?
what are you trying to achieve?
kicking as propulsion?
or just get your legs out of the way and as support to your position…then you can focus already on becoming a fish…
my advice: get in the pool
just get your legs out of the way and as support to your position
my advice: get in the pool
That. I spend a fair amount of time in the pool, but what good if my kick is sending me backwards and screwing with my body position! I’m determined this offseason to fix it, but wondering if I’ll see results from stretching in 6 months or so.
Probably need to work on more than ankle flexibility if you feel like your kick takes you backwards, you probably sit low in the water and drag your legs.
Here is a good article that may help you out - http://breakingmuscle.com/swimming/im-a-triathlete-i-dont-kick-when-i-swim
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I got an old pair of stiff fins and taped a couple of kg’s weight to the end. Then I would just sit with them on while watching TV, with my legs straight out front, and my ankles hanging over the end of the coffee table. Soon stretched things out.
I roll my ankle on (the upside of) my toes anytime I sit down. It turned into a habit. I’m not forcing anything, just gently working at the end of my ROM. Got pretty flexible ankles now, but I never had the runner-ankles with 45 degrees of maximum plantar flexion. Some kicking with fins is also a good idea.
I got an old pair of stiff fins and taped a couple of kg’s weight to the end. Then I would just sit with them on while watching TV, with my legs straight out front, and my ankles hanging over the end of the coffee table. Soon stretched things out.
You crazy!
just get your legs out of the way and as support to your position
my advice: get in the pool
That. I spend a fair amount of time in the pool, but what good if my kick is sending me backwards and screwing with my body position! I’m determined this offseason to fix it, but wondering if I’ll see results from stretching in 6 months or so.
When you watch TV, sit on your feet with your toes pointed backwards (like a kid plays video games).Do kick sets in the pool with fins, and really practice on pointing those toes.Take the fins off, and when you swim, really focus on pointing your toes at the wall, and not at the floor. Try to replicate the feeling with the fins on.
Great advice from all. Hopefully I’ll have something to show for it before spring season starts. Many thanks!
get a good pair fins and a kick board and do kick drills. It’s nearly impossible to hold your ankles at 45 degrees while kicking with fins (at least for me). Fins force you to point your toes (at least for me)
A timely comment. I did kickboard 50s with finis this morning and started to cramp after a bit! That really does make you point. I’ll be sure to include that in my drill sets. Thx
A timely comment. I did kickboard 50s with finis this morning and started to cramp after a bit! That really does make you point. I’ll be sure to include that in my drill sets. Thx
If you are cramping, then you are using your calves/feet way too much. Make sure the fins fit right, so that you don’t reflexively “grab” with your toes to try and keep them manageable.
John
the cramps in your calves would indicate that you need to focus more on kicking from your hips, not your knees/calves.
good kickers kick mostly from the knees…
good swimmers that are good kickers…yes, they drive a lot from their knees as their ankles are flexible enough to actually work like flippers of sorts
TOTALLY different than non-swimmers who are trying to learn to have flexible ankles & “feel” a kick. That has to start from their hips so they can “get it” & then work on the actual whip motion by introducing some knee back into it.
Don’t send him backwards…and please don’t undo the hours I have to spend with triathletes trying to get them to straighten their damn legs & stop trying to run through the water horizontally…
You are correct, there is definitely a progression… Problem is that the non swimmers will move both their hips and their knees in that bicycle motion… but eventually they should progress…