One very common biking injury is ankle fractures and sprains. Here is a few basic exercises that you can do daily, to get your ankles stronger.
Foam rolling – calves and tibialis anterior (shin muscle) – 30 sec or more.
Ankle stretching – keep the front foot glued down and pass your knee over your toes as much as you can. Try to flex the ankle as much as your can.
Ankle eversion with band – 2 x 12 reps.
Balance exercise – The Clock ( 12, 6, 3 , 9) – 2 x 5 reps each side.
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