Bridging the Gap Between Body and Fin: Ankle Training Starting from Inner Muscles
Hello everyone, it's Yoshi, the Fin President!
"Wait, my ankle hurts..."
In 2021, it was the moment that completely changed my competitive career. Due to years of overuse, I had to choose surgery for my ankle injury. Looking back, this might have been an important realization that taught me the 'importance of the ankle' firsthand.
"In finswimming, which parts should I train to get faster?"
Many people would think of parts like the 'thighs,' 'core,' and 'shoulder flexibility.' Don't you all think so too?
But today, based on my own experience that actually affected my competitive career, I will talk about training the key to finswimming: "the ankle".
The role the ankle plays in finswimming
When you kick while wearing fins, have you ever felt your ankle naturally plantarflex (the movement where the toes point)?
If your ankles are too flexible or lack muscle strength, these things are likely to happen.
Loss of propulsion
→ No matter how hard your thighs or core work, if your ankles aren't stable, the power won't be transmitted to the fins.Risk of injury
→ If you repeat kicks in a state of over-plantarflexion, it puts too much strain on the ankle, causing sprains and pain.Accumulation of fatigue
→ Because power isn't transmitted efficiently, you end up wasting energy.
Here, I want to focus specifically on the role of inner muscles. The deep muscles around the ankle stabilize the joint and help transmit power efficiently. The ankle is truly the "power bridge" of finswimming.
Why do ankles remain weak?
Have you ever wondered, "Why are ankles so weak in the first place?"
I think it also has to do with the lifestyle habits of modern people.
Support from shoes
→ Usually, our feet are constantly protected by shoes, so the ankle muscles aren't used much.Lack of exercise
→ If there are few movements that use the ankles, such as running or jumping, muscle strength and flexibility will gradually decline.
As a result, the activity of the inner muscles, in particular, becomes weak, and the instability of the ankle increases. In sports like finswimming where the ankles are under load, these weaknesses become more noticeable.
Benefits of training your ankles
So, what are the benefits of strengthening your ankles?
1. Improved Propulsion
→ When your ankles are stable, kicking power is efficiently transferred to the fins, leading to increased speed.
2. Injury Prevention
→ Strong ankles prevent injuries such as sprains and hyperextension. It also reduces fatigue after practice.
3. Stable Form
→ By strengthening the inner muscles, fine movements become smoother, making it easier to maintain a consistent overall kicking form.
4 Ankle Strengthening Exercises
For those of you thinking, "So, how exactly should I train?" here are four simple and effective exercises. You can start these today!
1. Double-Leg Calf Raises
Let's start with the basics: calf raises performed with both legs.
《Purpose》
To balance the strengthening of the outer muscles (gastrocnemius and soleus).
《Method》
Stand with your heels hanging off the edge of a step as shown in the photo, then raise and lower your heels. Use your hands only for light support; do not grip tightly. (If you stabilize yourself too much, the effect on the inner muscles will be diminished.)
《Points》
1. Raise your heels vigorously in 1 second, and lower them slowly over 2 seconds.
2. Use a step to increase your range of motion by keeping your heels hanging off.
3. Aim for 20 repetitions. Beginners should feel free to go at a pace of 1 second each without overexerting themselves.
2. Single-Leg Calf Raises
Performing this on one leg activates the inner muscles of the ankle even more!
《Purpose》
Strengthening muscle power and inner muscles specifically for one leg.
《Method》
Stand on one leg and raise and lower your heel.
《Points》
1. Raise your heel vigorously in 1 second, and lower it slowly over 2 seconds.
2. Use a step to maximize your range of motion.
3. Beginners should use a wall or chair for support and work within a comfortable range.
3. Single-Leg Calf Raises (Toes Inward)
Your ankles move freely in many directions, right? So here is an exercise that utilizes that mobility.
Try pointing your toes inward as shown in the photo. This works the muscles on the inside of the ankle!
《Purpose》
Improving stability on the inside of the ankle.
《Method》
Stand on one leg, point your toes inward, and raise and lower your heel.
《Points》
The method is the same as before.Maintain your posture and perform the movement slowly.
4. Single-Leg Calf Raises (Toes Outward)
Now, point your toes outward to strengthen the outside of your ankle.
《Purpose》
Improving stability on the outside of the ankle.
《Method》
Stand on one leg, point your toes outward, and raise and lower your heel.
《Points》
The method is the same as before.Maintain your posture and perform the movement slowly.
Points to keep in mind in daily life
Beyond just training, try to be conscious of your ankles in your everyday life as well!
Walking barefoot
→ Walking barefoot on grass or soft ground naturally strengthens the muscles in your soles and ankles.Utilize stairs
→ Consciously climbing up and down stairs leads to improved muscle strength around the ankles.Stretching
→ After training, be sure to thoroughly stretch the area around your ankles to promote recovery.
A message from the Fin President
“Your ankles may be small, but they are truly important partners.”
I personally experienced a near-loss of this precious partner, which made me keenly aware of its importance. In fin swimming, strengthening the ankles, including the inner muscles, is directly linked to results. That is why we should continue these modest training routines steadily.
Do you usually take care of or train your ankles?
Also, what changes did you feel after trying the training introduced this time?
Please let me know in the comments section!
Before your next practice, please try incorporating these exercises and focus on ankle stability. I am sure the sensation of your kick will change. I would be happy if you could share those changes and insights in the comments as well!
“Small ankles generate great speed”
—— Keep this in mind and let's do our best together starting today!
So, thank you for reading this far once again.
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See you next time!
Bye for now~
Fin Swimming Specialist
Fin President Yoshihide Sekino
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