How to Use the Human Locomotion Two-to-One Ankle Rockboard

The Human Locomotion Two-to-One Ankle Rockboard, created by the renowned Dr. Tom Michaud, is designed to strengthen the muscles of your lower legs, fortify your ankles against injury, improve your balance, and help you achieve or maintain full ankle range of motion. One of the most common ways to improve ankle function is to use ankle rockboards. However, most rockboards pivot around a central pivot point that causes the board to tilt equally in all directions. Because the human foot tilts in twice as far as it tilts out, to be effective, an ankle rockboard should tilt with a two-to-one movement ratio. The Human Locomotion Two-to-One Ankle Rockboard does precisely this.

The above video demonstrates how to use the Human Locomotion Two-to-One Ankle Rockboard and discusses the four possible stages of use, which include:

• Stage 1: Seated, Both Feet
• Stage 2: Seated, One Foot
• Stage 3: Standing, Whole Foot
• Stage 4: Standing, Forefoot Only

Let’s take a closer look at each of these distinct stages of use below!

Stage 1: Seated, Both Feet

Stage 1 is typically only performed when treating acute ankle injuries. Because of this, it’s recommended that you use an ankle wrap (such as a Swede-O or Aircast ankle brace) during this and all other stages of your rehabilitation. While seated and wearing your men’s or women’s foot-healthy footwear, position the Two-to-One Ankle Rockboard in front of your chair with your feet perpendicular to the abrasive strip. Gently rotate the ankle rockboard so its edges touch the ground. Don’t worry if you can’t get the edges to touch initially; this will get easier as your ankle improves. Slowly move the rockboard through this range of motion for 1 minute in a clockwise direction and 1 minute in a counterclockwise direction. Repeat every 3-4 hours (i.e., three times per day). Keep a compressive wrap on the ankle throughout the day. If using the ankle rockboard causes anything but mild discomfort, discontinue use and consult your healthcare provider.

Stage 2: Seated, One Foot

Stage 2 is also performed while you are seated and wearing your men’s or women’s foot-healthy footwear. To perform this part of the exercise, turn the Two-to-One Ankle Rockboard 90 degrees and place your entire foot over the abrasive strip with your arch pointing toward the longer side of the board. Slowly move the rockboard so its edges touch the ground. To ensure your ankle moves easily in all directions, adjust your foot so it’s positioned directly over the top of the rockboard’s ball. This is best accomplished by stabilizing the board with the toes of your opposite foot and making slight adjustments until the rockboard foot is positioned directly over the center of the rockboard’s ball. Rotate the rockboard through a full range of motion for 1 minute in a clockwise direction, followed by 1 minute in a counterclockwise direction. Repeat this exercise three times per day.

Stage 3: Standing, Whole Foot

Stage 3 is for those who possess a sufficient amount of balance and strength to move through a full range of motion in Stage 2 without discomfort, or for non-injured individuals seeking to improve ankle function and balance. Place the Two-to-One Ankle Rockboard on a stable surface and your hands against a nearby wall for support. As with Stage 2, it’s usually necessary to adjust the rockboard so that your foot is over the center of the rockboard’s ball. Keeping your weight-bearing hip and knee straight, move the rockboard through a full range of motion for 1 minute in a clockwise direction and 1 minute in a counterclockwise direction. Repeat this exercise three times per day.

Stage 4: Standing, Forefoot Only

This is an advanced stage for aggressively strengthening your foot and ankle muscles. Place your hands against a nearby wall for support, and then position your forefoot directly over the center of the rockboard’s ball, with the inside edge of your foot pointing toward the long side of the rockboard. As with the previous exercises, adjust the position of the rockboard with your opposite foot to ensure you are over the center of the rockboard’s ball. Rotate the Two-to-One Ankle Rockboard so that its edges contact the floor, performing 3 sets of 15 repetitions, alternating every 10 revolutions between clockwise and counterclockwise directions. Complete this exercise by performing a 30-second calf stretch.

The Two-to-One Ankle Rockboard: An Innovative Foot Health Tool!

The Human Locomotion Two-to-One Ankle Rockboard helps address acute ankle injuries, promotes ankle rehabilitation through a series of progressive exercises, and allows you to build resilient ankles and lower leg strength. Foot-healthy minimalist footwear, through its very design and the conscientious footfalls it promotes, helps reduce your chances of developing an ankle sprain. But for those who do experience an acute ankle injury—or for those who wish to actively improve foot, ankle, and lower leg strength and function—the innovative Two-to-One Ankle Rockboard can be incredibly helpful. Use this potent foot health tool at home or at the office to shore up your ankles and build a better musculoskeletal foundation!

SHOP TWO-TO-ONE ANKLE ROCKBOARD