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Rowing Recap: The Ankle

12/4/2019

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Overwhelmed by all the information on the ankle? Here's a quick recap!

Okay.

So I know I just wrote a lot about the ankle...

Here is a quick recap with references to each subject if you'd like to read more.


Rowing Prerequisites: The Ankle

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To safely and effectively row, rowers need somewhere between 40-45 degrees of closed-chain dorsiflexion.

Read the full post
here.

Footplate Angle (Boat)

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The standard angle for a footplate in a boat ranges from 37-47 degrees. Most boats allow for adjustment.

Read the full post
here.

Footplate Angle (Erg)

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Depending on the placement of the feet the footplate angle on an erg is about 42 degrees,

Read the full post
here.

Force Potential

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Set the footplate angle to the highest angle that allows for quality technique.


Read the full post here.

Rowing Asymmetries: The Ankle

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An asymmetry between the ankles may effect boat speed & increase injury risk.


Read the full post here.

Technical Manifestations: The Ankle

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  • Knees & arches collapse
  • Shins remain behind parallel
  • Heels rise excessively
  • Overreach w/ back & shoulders.

Read the full post here.

Performance Benefits: The Ankle

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  • Cleaner & more efficient technique
  • Symmetrical drive
  • Increased elastic potential
  • Improved leverage

Read the full post here.


Rowing Screens: The Ankle


Here is a quick and easy screen for your ankles.

Read the full post
here.

Advanced Assessment: The Ankle

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Want a more exact measure? Try our advanced assessment for the ankles.

Read the full post
here.

Rowing Solutions: The Ankle


Step 1: Mobilize
Step 2: Utilize
Step 3: Maximize

Read the full post here.


Bullet Train


Stubborn ankles? Need changes more quickly? Try taking the Bullet Train!

Read the full post
here.

Just Rigging Around: The Ankle

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Here's how to rigg around stiff ankles.
  • Adjust the angle/height of the feet
  • Add heel lifts or shims
  • Try wearing textured insoles.

Read the full post
here.

Textured Insoles

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Research shows potential improvements in power, stroke length, & foot force symmetry.

Read the full post here.



Want more details? Checkout our previous posts on each subject.

Let us know if we can help, and share comments about your progress! Send a comment.

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    Author

    Blake Gourley holds a Masters of Science in Sports Performance Training and has over 12+ years of experience working with rowers. Read more

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