How to improve ankle mobility so you can swim with fins

Many people start swimming with fins and are initially surprised by the pain in their feet and ankles. Ankle mobility is the main cause of pain when swimming with fins, which requires both exercise and stretching. It usually takes 3-4 weeks to feel like you can finish swimming with fins without any discomfort in your feet and ankles. This is one of several reasons why we recommend it adding mobility training to your workouts.

You can do this swimming workout any day of the week. However, we usually use it to “complete leg day”. It takes about 30 minutes and involves swimming non-stop. This uses an easy recovery method that keeps you moving so you don’t have to stop. It’s called “turtle support“

Use a pair of fins – either easy-slip fins if you’re just starting to swim, or diving fins if you’re scuba diving or preparing for military service special operations diving programs. Ultimately, it would be best to use a larger fin, such as those used in scuba diving. The military uses rocket or jet fins during training at diving schools. It’s a good idea to work through the initial pain well before you start at these schools because it takes several weeks to learn.

Here’s how to get used to the ankle pain that usually comes after swimming a few hundred meters in fins. This workout gradually builds strength in your hips and legs and slowly improves ankle mobility. The knuckles absorb significant torque from the fin as it causes excessive extension with each kick.

Here’s the workout:

Repeat 10-20 times (depending on your abilities):

• Swim 75 meters in swimming stroke (CSS) or freestyle with fins
• Swim 25 meters in a golf course
• No rest. Thanks to the turtle, you can catch your breath.

If you set up on a long golf course (50-meter pool), try the following version:

Repeat 10 times.

• Swim 150 meters CSS or freestyle with fins.
• Swim 50 meters in golf.

Below is a video describing the training: Swim with fins with a turtle back recovery function

This is a solid way to gain 1000-2000 meters of fin swimming experience as you may find that you are unable to complete your training due to ankle pain. If this happens, remove your fins and replace the workout with the following 50/50 training:

Repeat five times (without fins).

• Swim 50 meters freestyle.
• Swim 50 meters CSS or breaststroke.
• Rest and stretch your legs if necessary.

Once your ankles feel better, try practicing the flippers again. This process will increase ankle strength and mobility, which are necessary for sustained diving and extended open water swimming later in your training.

Take your swimming to a new level by adding one or two fin workouts a week if you enjoy swimming as your main cardio workout. However, if you are preparing to go to a military special operations diving school or rescue swimming school, you will need to strengthen your ankles and legs to be able to swim for long periods with large fins. Start small, increase in size and distance, and when you’re ready to tackle the tides and currents of open water, swim and dive, put on larger fins.

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