Most hikers train their legs, lungs, and core, but they’re often overlooking the foundation that can make or breaks performance on the trail. Mikey Bell, founder of Outdoor Adventure Training, shared several tests to help hikers determine if they need to build stronger, more functional feet and ankles.
Bell argues that as the human foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments that all need to be properly trained. Neglecting them can lead to a cascade of problems up the entire kinetic chain, from the knees to the hips to the lower back. Most people spend their lives moving on flat, predictable surfaces that offer no proprioceptive challenge, a problem Bell calls “city ankles.”
This video is the start of what will be a series on ankle health, walking viewers through three at-home baseline tests covering ankle dorsiflexion mobility, single-leg balance stability, and single-leg heel raise strength. Future installments will address how to correct weaknesses uncovered by the tests, with a companion PDF for scoring available in the video description.