Rowing Recap: The Ankle

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

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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.

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Rowing Prerequisites: The Ankle

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

Read the full post here.

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Footplate Angle (Boat)

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

Read the full post here.

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Footplate Angle (Erg)

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

Read the full post here.

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Force Potential

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

Read the full post here.

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Rowing Asymmetries: The Ankle

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

Read the full post here.

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Technical Manifestations: The Ankle

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

Read the full post here.

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Performance Benefits: The Ankle

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

Read the full post here.

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Rowing Screens: The Ankle

Here is a quick and easy screen for your ankles.

Read the full post here.

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Advanced Assessment: The Ankle

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

Read the full post here.

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Rowing Solutions: The Ankle

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

Read the full post here.

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Bullet Train

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

Read the full post here.

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Just Rigging Around: The Ankle

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.

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Textured Insoles

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

Read the full post here.

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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.