If you want to train like me, my starting program requires NOTHING. I have lived it extensively and it has already produced thousands of knee success stories. Now I update my own personal workouts (full body, mixture of weights and bodyweight, but not the way you’re used to seeing!) every Saturday on site and app so that you can be my training partner from anywhere in the world. The GETFIT2022 code makes it just $20.22 to try it for a whole month, with your own form coached and questions answered under 24 hours 7 days a week, and with no long-term contract.
https://www.atgonlinecoaching.com
I’ve also assembled the unique equipment I use, with links and all discounts I could get for you! https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac
Sources:
Once you sprain an ankle once, you are almost 4 times more likely to sprain it again:
Herzog MM, Kerr ZY, Marshall SW, Wikstrom EA. Epidemiology of Ankle Sprains and Chronic Ankle Instability. J Athl Train. 2019 Jun;54(6):603-610. doi: 10.4085/1062-6050-447-17. Epub 2019 May 28. PMID: 31135209; PMCID: PMC6602402.
Achilles tendinopathy (chronic tendon pain) related to greater loss of the soleus force than gastroc.
O'Neill S, Barry S, Watson P. Plantarflexor strength and endurance deficits associated with mid-portion Achilles tendinopathy: The role of soleus. Phys Ther Sport. 2019 May;37:69-76. doi: 10.1016/j.ptsp.2019.03.002. Epub 2019 Mar 9. PMID:
Knee disorders are more likely, the less your ankle can flex:
Rabin A, Portnoy S, Kozol Z. The Association of Ankle Dorsiflexion Range of Motion With Hip and Knee Kinematics During the Lateral Step-down Test. J Orthop Sports Phys Ther. 2016;46(11):1002‐1009. doi:10.2519/jospt.2016.6621
Significantly higher frequency of hamstring injuries in elite track athletes with previous ankle injury: Malliaropoulos N, Bikos G, Meke M, et al. Higher frequency of hamstring injuries in elite track and field athletes who had a previous injury to the ankle – a 17 years observational cohort study. J Foot Ankle Res. 2018;11:7. Published 2018 Feb 26. doi:10.1186/s13047-018-0247-4
The rise in popularity of the Air cushion in the heel of shoes was shown in an Australian study to make you 4 TIMES MORE LIKELY TO SPRAIN YOUR ANKLE: https://abcnews.go.com/Health/PainManagement/story?id=117542&page=1
More Resistance Training Programs:
Visual Impact Frequency Training
