Ankle Strengthening

by Lone Rager

Pictures by Freddie CruelGirl

Ankles. If you want to play roller derby, chances are good you’ve got a pair. Chances are also pretty good they aren’t as strong as you would want them to be before taking to the life on wheels and smashing into people. I know that’s a lesson I learned the hard way. Probably 90% (made-up, meaningless statistic) of my derby friends have complained about pain relating to their ankles as well. So, let’s try to lower that number, shall we?

If you hit up Google, there’s a ton of exercises and articles you can read to achieve status of World’s Strongest Ankles. And you totally should check ‘em out. Everyone is different, and the ones I post here are the ones I like to do, but may not be your favorite. If it makes your ankles a little bit stronger, I guess I can let it slide.

To work on balance and stability with them ankles, try standing on one foot for 30 seconds. Then switch. And as you start to achieve Super One Leg Stander status, make it 45 seconds. Then 1 minute. Do it while you’re watching TV, doing dishes, or putting on your face in the morning. Just do it.

Feeling like you’ve conquered that balancing trick? Okay, then start raising up on your toes and then back down. Do 10, and then maybe do some more. Do them on both legs together, or do them on separate legs. Think you’ve got this? Try it with your toes on the stairs so that you can extend your heels down even    further. Bonus? This makes your calves look amazing. YOU’RE WELCOME.

Another super simple one? Write the alphabet with your toes while sitting on the couch. Mind blown? I know. But it works.

Roller Derby Athletics Prehab for your Feet and Ankles

Common workout equipment you can find around your home or gym
to help with the ankle strengthening journey

Balance and Core Strength takes you a long way in derby

Player Profile: Freddie CruelGirl

Derby Name / Number: Freddie CruelGirl / Comn4U

Team
Black Plague (former) Royal Pains MADE National's Women's Team (2016 Co-Captain)

How many years have you been playing roller derby?
I've been with FCRD for 4 years.

How and when did you get involved in roller derby?
I got involved through a friend who had joined.  I came to watch her play a game and knew I had to try it out for myself.

What have you learned from roller derby? I've learned that there is nothing I can't do; only things I can't do yet!

Favorite part of roller derby?
My favorite part of derby is learning something new or mastering a skill that I thought I would never be able to do.

How can and have you helped other people through Derby?
When I first started, I had the misfortune of getting injured. I always try to reach out to those who have an injury and give them support and encouragement to stick with derby.

How far have you come in roller derby?
I started off as timid and accident prone person and have developed into a confident and strong skater!

Pre-Derby Sports/Skating Background
I skated on Fridays in middle school.  Does that count? I have never really been a sporty kind of girl, but it turns out I just hadn’t found the right sport for me before now. When I started derby I hadn’t been on skates for about 18-20 years.

What positions do you enjoy playing?
I will play any position, but I really love to play pivot and bump. Pivot, because I like the chance to run down the other team's jammer without that initial fight through the pack. And bump, because I love getting in the way of the other team's jammer and making them really work.

Do you do any cross training for roller derby?  If so, what do you do?
I’ve recently started working out my core a lot with techniques I learned during physical therapy sessions. I have definitely noticed a difference in my performance.

How did you come up with your derby name?
I’ve always loved scary movies! Nightmare on Elm Street 3 was the first scary movie I saw in the theaters, so Freddy Krueger has always been one of my favorite characters. Add in the fact that my last name is Fredrickson and you get a perfect combination!

What do you do outside of derby?

I work full time as a death investigator, but I am also a mother of two school age children. Both play soccer and take private music lessons; piano and violin. I am also learning the violin. I love to crochet, read, cook, and be with my family when I'm away from derby.