Bradley Steen @LowVolumeRunner Twitter profile

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Bradley Steen

@LowVolumeRunner

2 months

Here’s 5 ankle exercises I used to go from ankle pain to 37 mile trail race in 6 months.

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Bradley Steen

@LowVolumeRunner

11 days

If you're over 30 & your ankles are feeling stiff and old, it's NOT because you're old. It's because you're not doing these 5 exercises (no equipment needed)... 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

I leverage isometrics throughout my training to create strong and stable ankles. Here are 3 levels of ankle isometrics and how to progress them.

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Bradley Steen

@LowVolumeRunner

2 months

Plyometrics are a great tool to prepare and test your body before running. Here are some of the ones I used along my return to running journey.

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Bradley Steen

@LowVolumeRunner

2 months

🧵 Ankle sprains are the most common running injury. What’s the first step to take after a sprain?

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Bradley Steen

@LowVolumeRunner

2 months

These simple tweaks will give your leg day an added ankle focus.

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Bradley Steen

@LowVolumeRunner

2 months

Ankle injuries are the #1 reason runners quit. Here’s how to get back to or keep running without pain.

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Bradley Steen

@LowVolumeRunner

2 months

Think ankle braces are enough? Think again. Here’s what I do for injury free running.

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Bradley Steen

@LowVolumeRunner

2 months

🧵 Want to run further and faster without ankle pain? Master these 5 essential ankle strengthening exercises.

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Bradley Steen

@LowVolumeRunner

2 months

5 mistakes to avoid after ankle injuries that could leave you on the couch longer.

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Bradley Steen

@LowVolumeRunner

2 months

Your feet create a base for your ankles. Use these foot focused exercises to improve the abilities of your ankles.

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Bradley Steen

@LowVolumeRunner

2 months

Tibialis raise With your butt on the wall lift your toes toward your knees. This will strengthen the muscles along your shin.

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Bradley Steen

@LowVolumeRunner

2 months

Runners, ever wonder why there are different calf raises? Here’s the difference and why they matter!

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Bradley Steen

@LowVolumeRunner

2 months

Tibialis raise rotation Exactly like the tibialis raise, but at the top you rotate your feet out and in. This will strengthen muscles along the side of your lower legs.

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Bradley Steen

@LowVolumeRunner

2 months

Running longevity starts with strong ankles. Here’s how to achieve it.

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Bradley Steen

@LowVolumeRunner

2 months

1/ Straight leg Keep your knee straight and press your big toe into the ground. Work both flat foot and heel raised using wall support as needed. This is the easiest and lowest level for the ankle.

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Bradley Steen

@LowVolumeRunner

24 days

Dealing with daily ankle pain? These 6 exercises will get you out of pain and back in action. 🧵🦶🧵

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Bradley Steen

@LowVolumeRunner

2 months

FHL Calf Raise Maintain straight legs while you slowly lift your heels up and down, you can progress to a single leg. This will strengthen your calf muscles with more focus on the top portion.

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Bradley Steen

@LowVolumeRunner

2 months

Get the spring back in your stride. Here are 3 plyometrics I used to get back to stronger running.

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Bradley Steen

@LowVolumeRunner

2 months

Want ankles that work as well at 40 as they did at 20? Bookmark this ankle specific routine... 🧵 🦶🧵

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Bradley Steen

@LowVolumeRunner

1 month

If you're a runner & your ankles are feeling stiff and achy. It's because you're not doing these 5 exercises (no equipment needed)... 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

KOT Calf Raise Maintain bent knees while you lift your heels up and down, you can progress to a single leg. This will strengthen your calf muscles with more focus on the lower and deeper portion.

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Bradley Steen

@LowVolumeRunner

11 days

1) FHL calf raise This will strengthen your calf muscles with more focus on the top portion. Start with both legs and progress to single leg over time.

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Bradley Steen

@LowVolumeRunner

18 days

Connective tissue supports and protects your joints. Build stronger ankle connective tissue by mastering these 3 exercises. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

10 days

The biggest lie they tell you about ankle pain... 'You have to push through the aches and pains' Bookmark this pain free ankle routine 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

1/ Ankle flossing Every couple of hours do 25 pumps, clockwise circles, counter clockwise circles, and finish with more pumps. The floss band will restrict blood flow and movement will flush blood out. When the band is removed, a fresh supply of blood will rush in.

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Bradley Steen

@LowVolumeRunner

2 months

No great journey starts on the couch. Get up and take action!

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Bradley Steen

@LowVolumeRunner

21 days

I rebuilt my lower body in 12 weeks before training for my first marathon. Here’s the exact no-equipment routine that gave my legs spring-like power. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

Blood carries nutrients our body needs to recovery from an injury. If you want to recover quickly from ankle injuries, STOP just resting and icing. Start promoting blood flow to your ankle with one of the below methods.

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Bradley Steen

@LowVolumeRunner

2 months

I sprained my ankle 4 years ago and re-injured it multiple times since. Here’s how I kept running and completed 2 ultra marathons.

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Bradley Steen

@LowVolumeRunner

2 months

Bounce back into stronger running with these 3 plyometrics that revived my running ability.

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Bradley Steen

@LowVolumeRunner

2 months

5 minutes a day could fix your foot and ankle problems for good. Master these 5 positions for 30 seconds each. Bookmark this thread to avoid a lifetime of ankle pain. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

1 month

Build a better foundation for your ankle with these 5 foot focused exercises. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

This 5-minute pre-run routine has saved my ankles and it can help yours too! 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

2/ Ankle pumps and circles If you don't have a floss band, this is a great alternative. Do the exact same reps as mentioned with the floss band and you'll still promote blood flow.

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Bradley Steen

@LowVolumeRunner

29 days

These 4 principles will keep your ankles happy and healthy for the long run. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

3/ Backward deadmill or walking Start these once you can stand and walk with little or no pain. The deadmill is great because you can use your upper body to add some assistance at first. Build up to 5 minutes every day and start to make major gains in your feet and ankles.

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise 4/ RDL Shift to a staggered stance to put additional emphasis on the front leg. This stance should allow you to get a slightly deeper range allowing additional stretch through the front ankle.

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Bradley Steen

@LowVolumeRunner

2 months

The biggest lie they tell you: You have to suffer through your aching ankles. Here are 10 elite exercises to kill your ankle pain (for good): 🧵 🦶🧵

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Bradley Steen

@LowVolumeRunner

2 months

1/ Ankle pumps & circles Great for bringing blood into the ankles and working the range of motion gently. Adding floss bands will increase resistance and improve blood flow. @atgexercise floss bands are inexpensive and durable (code SSS10 for 10% off).

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Bradley Steen

@LowVolumeRunner

11 days

4) Tibialis raise rotation This will strengthen muscles along the side of your lower legs. This can be made harder by moving further from the wall or standing on a slant board.

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Bradley Steen

@LowVolumeRunner

1 month

Want strong & resilient ankles that are less prone to injury? Build the connective tissue around your ankles using these 3 exercises 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

The #1 exercise to start dealing with knee pain is also crucial for dealing with your ankle pain. In this thread I'll show you how to strengthen and open your ankles and knees. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

Ankle pain affected every aspect of my life for years. These 4 principles helped me overcome it, and they can help you too.

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise 3/ Baby bounces With your hands on a stable surface bounce up and down. Start on both legs and gradually shift to single leg. These are a great tool because you can use more or less upper body assistance based on your current level.

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise If by reading this thread you have learnt something new then please; - Follow me @LowVolumeRunner for daily ankle tips - Repost or share this thread to help someone else

Bradley Steen

@LowVolumeRunner

2 months

Plyometrics are a great tool to prepare and test your body before running. Here are some of the ones I used along my return to running journey.

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Bradley Steen

@LowVolumeRunner

2 months

2/ Bridge Instead of driving entirely with the hips use the back of your knee too. There are calf muscles that connect to the back of the knee, and this variation will put emphasis on them.

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Bradley Steen

@LowVolumeRunner

2 months

1/ Get blood flow through your ankles regularly with movement. Blood flow carries nutrients, and this speeds up the healing process. Movement is what drives the blood flow and nutrients to the injured area. Ankle pumps and circles are a great place to start.

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Bradley Steen

@LowVolumeRunner

2 months

To recap 5 things to avoid after an ankle injury: 1/ Too much rest, not enough movement 2/ Avoiding deeper ranges of motion 3/ Not leveraging isometrics 4/ Eating inflammatory processed foods 5/ Increasing intensity too quickly

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise 4/ Tibialis raise With your butt on the wall lift your toes toward your knees. This will strengthen the muscles along your shin.

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Bradley Steen

@LowVolumeRunner

1 month

A year or two from now I'll be living on a small farm with my lovely wife. Producing our own food and enjoying each other's company. I can't think of anything better.

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Bradley Steen

@LowVolumeRunner

30 days

Increasing your lower leg strength is the key to improving plantar fasciitis, frequent ankle sprains, and consistent knee pain. Master these movements to get there... 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

1 month

These 4 principles saved me from years of ankle pain. Here’s how you can benefit from them too. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise 3/ KOT calf raise Maintain bent knees while you lift your heels up and down, you can progress to a single leg. This will strengthen your calf muscles with more focus on the lower and deeper portion.

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Bradley Steen

@LowVolumeRunner

2 months

1/ Get blood flow to your ankles regularly with movement. Blood flow carries nutrients, and this speeds up the healing process. Movement is what drives the blood flow and nutrients to the injured area. Ankle pumps and circles are a great place to start.

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Bradley Steen

@LowVolumeRunner

2 months

Happy to get out today! 5min warm up 10 rounds - 30sec moderately hard - 30sec easy 5min warm down

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Bradley Steen

@LowVolumeRunner

2 months

Unlock the secret to powerful runs: Here’s why training your shin is just as important as your calves. 🧵🦶🧵

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise If by reading this thread you learned something new then please; - Follow me @LowVolumeRunner for daily ankle tips - Repost or share this thread to help someone else

Bradley Steen

@LowVolumeRunner

2 months

These simple tweaks will give your leg day an added ankle focus.

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Bradley Steen

@LowVolumeRunner

2 months

Dealing with a recent ankle injury? Here are 6 ways to get blood flow into your ankles to get back to running quicker.

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Bradley Steen

@LowVolumeRunner

19 days

Increasing your lower leg strength will make your runs feel much easier. Master these 5 movements to feel a difference. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise 6/ Tibialis raise rotation Exactly like the tibialis raise, but at the top you rotate your feet out and in. This will also strengthen muscles along the side of your lower legs.

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Bradley Steen

@LowVolumeRunner

2 months

3/ Deep bent knee Bend your knee deep and press your big toe into the ground. Work both flat foot and heel raised using wall support as needed. This will really emphasize those deeper calf muscles. The position is like the KOT calf raise made popular by @atgexercise .

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Bradley Steen

@LowVolumeRunner

23 days

Bad running gait puts uneven pressure on your ankles, which can lead to pain or worse injury. Imbalances and tightness in the body impact your running gait. Here's my 9 part mobility routine to keep my body limber for running. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

1/ Ankle jumps Avoid too much bending at the knees and keep your heels off the ground, this will keep the focus on the ankles. These are a great low intensity exercise, which will start to challenge your ankles as you get back to running.

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise Thanks for reading! If you found this information helpful: - Follow @LowVolumeRunner for more tips - Share this thread to help someone else

Bradley Steen

@LowVolumeRunner

2 months

Want ankles that work as well at 40 as they did at 20? Bookmark this ankle specific routine... 🧵 🦶🧵

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Bradley Steen

@LowVolumeRunner

11 days

Zucchini with meat pasta sauce for dinner 😋

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise 2/ Backward walking Try to keep your heel off the ground to focus more on your forefoot strength and stability. You can do them on flat ground, treadmill, or @atgexercise backward treadmill.

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Bradley Steen

@LowVolumeRunner

2 months

2/ Depth jumps Jump from an elevated surface, get into a slight squat, and jump again. Start on a short box (or @atgexercise package) and gradually increase at a pain free level. These are great to start building higher capacity to absorb and transfer force.

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Bradley Steen

@LowVolumeRunner

2 months

Unlock greater ankle stability by strengthening your feet – the foundation of every step you take. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

Consistent daily effort will get you where you want to go. Take things one day at a time!

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Bradley Steen

@LowVolumeRunner

2 months

If by reading this thread you have learned something new then please; - Follow me @LowVolumeRunner for daily ankle tips - Follow @atgexercise and @CoachGeoffReed for more strength training tips - Repost or share this thread to help someone else

Bradley Steen

@LowVolumeRunner

2 months

🧵 Ankle sprains are the most common running injury. What’s the first step to take after a sprain?

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Bradley Steen

@LowVolumeRunner

1 month

How do you balance strength training and running?

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Bradley Steen

@LowVolumeRunner

16 days

Stronger feet, safer ankles: Discover the 5 exercises that can transform your running game. 🧵🧵🧵

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Bradley Steen

@LowVolumeRunner

2 months

5/ Seiza Actively press your shins into the ground as you gently sit down and back. It’s important to keep the stretch through the top of your foot and shins. This will help open up the top of the foot and shin.

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Bradley Steen

@LowVolumeRunner

11 days

2) Tibialis raise Both of these variations will strengthen the muscles along your shin. On the wall is great for beginners or at home. Where as on the bench is great for really opening up the front of the ankle.

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Bradley Steen

@LowVolumeRunner

2 months

Build to 30 seconds on each side pain free. As you're going through these, think about keeping the weight on the ball of your big toe. If 1 foot is too difficult to start, you can always do 1 minute on 2 feet in the beginning. If it's too easy, try holding a dumbbell.

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Bradley Steen

@LowVolumeRunner

23 days

An enjoyable morning run with my partner. She surprised herself being able to keep a sub 8min pace for over a mile. I knew she was more than capable, so I gave her the push.

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise To recap: 1/ Ankle pumps & circles - 30 reps each on both sides 2/ Backward walk - 5min 3/ KOT calf raise - 2x20 reps 4/ Tibialis raise - 2x20 reps 5/ Calf raise rotation - 1x10 reps per side 6/ Tibialis raise rotation - 1x10 reps per side

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Bradley Steen

@LowVolumeRunner

2 months

1. Your calf has 2 primary muscles within it. The gastrocnemius, which is the 2 main heads you see when you flex your calf. The soleus, which is the deeper muscle of the calf. Both muscles have similar roles, but can benefit additional types of movement.

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Bradley Steen

@LowVolumeRunner

19 days

To recap: Getting stronger in these movements will improve the health & resilience of your ankles. 1) Backward walking 2) Forward sled 3) Tibialis raises 4) KOT calf raises 5) FHL calf raises 6) Aim for the @atgexercise standards

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Bradley Steen

@LowVolumeRunner

2 months

2/ Improve the range of motion through your ankles. This will increase the ability of your ankles overtime. When doing calf raises elevate your heel to avoid touching the floor. Try tibialis raises on a bench with weight to really open up the front of your ankle.

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Bradley Steen

@LowVolumeRunner

1 month

Believe in the process. I went from injured to running daily. You have the power to do the same!

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise If by reading this thread you have learnt something new then please; - Follow me @LowVolumeRunner for daily ankle tips - Follow @atgexercise for more strength training tips - Repost or share this thread to help someone else

Bradley Steen

@LowVolumeRunner

2 months

Think ankle braces are enough? Think again. Here’s what I do for injury free running.

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Bradley Steen

@LowVolumeRunner

2 months

@atgexercise Start on straight leg flat foot and build up to 2 minutes. Then you can progress to straight leg with the heel raised for 2 minutes. Follow this flow for all 3 levels. Once you hit level 3 for 2 minutes, you can incorporate shorter holds with added weight at each level.

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Bradley Steen

@LowVolumeRunner

2 months

Thank you for reading this thread! If you’re struggling with ankle pain follow @LowVolumeRunner for more tips! Share this thread to help someone else get through ankle pain!

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Bradley Steen

@LowVolumeRunner

23 days

Rise and shine people!

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Bradley Steen

@LowVolumeRunner

2 months

1) Ankle pumps & circles Great for bringing blood into the ankles and working the range of motion gently. Adding floss bands will increase resistance and improve blood flow. @atgexercise floss bands are inexpensive and durable (code SSS10 for 10% off).

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Bradley Steen

@LowVolumeRunner

19 days

1) Backward walking Improves knee/foot/ankle health. Goal is to drive through the toes. You can do this with a sled on turf, on a treadmill, or any safe open area.

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Bradley Steen

@LowVolumeRunner

2 months

If by reading this thread you have learnt something new then please; - Follow me @LowVolumeRunner for daily ankle tips - Repost or share this thread to help someone else

Bradley Steen

@LowVolumeRunner

2 months

5 mistakes to avoid after ankle injuries that could leave you on the couch longer.

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Bradley Steen

@LowVolumeRunner

2 months

Try the following foot focused workout twice a week: 60sec arch myofascial release 2x30 towel curls *3rd set on injured side 2 sets - 45sec toe glove - 45sec big toe stretch - 45sec seiza

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Bradley Steen

@LowVolumeRunner

2 months

1a) Force Absorption The main function of your shins it to absorb force when you come in contact with the ground. Your calves primary function is to produce force or push off the ground.

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