At some point we've all suffered aches, pains, or discomfort in our feet. Poor-fitting or worn-out shoes — be it sneakers, high-heels, or loafers — can cause or aggravate pain throughout your lower body. Even with the right shoes, strenuous exercise, such as running or over training, takes a toll on your puppies. Here are some easy injury prevention techniques that focus on for your feet and calves. Good news is these exercises are can be done just about anywhere in your home, office and gym!
Duration: Roll for 30 seconds to 1 minute on each foot at least once per day.
Tip: Stand against a wall to help with balance and with controlling the ball underneath your foot as you roll it. Avoid using excessive pressure as it can damage the structures of the feet.
This stretch will help release the calf muscles, strengthen the lower leg and allow for better foot and ankle function
Duration: Hold for two seconds and then release. Aim for at least 8 reps per leg.
Having your calves consistently in the flexed position not only makes for tightness in the back of your lower legs, but it also affects your posture, which can lead to lower-back pain. This stretch targets both the lower legs and back.
Duration: Hold for 15 to 20 seconds.
Give the soles of your feet and your tight calves some relief with this basic stretch using a hand towel.
Duration: Hold for 20-30 seconds and then try it with the left foot.
Tip: To increase the stretch in your calf, bend your right knee slightly
Duration: Hold for 30-45 seconds.
Tip: Relax upper chest toward the floor until arms and body are in the same line. Inhale your belly and hips up high and relax down through your heels on the exhale.
Robyn provides in-home customized personal training, corrective exercise programs and nutrition counseling services in the Center City, Philadelphia area. She specializes in corrective exercise for improved movement, muscular imbalances, and injury prevention. As well as weight loss/gain, body sculpting, overall strength conditioning and lifestyle improvement. For more information, questions or comments please visit resultsbyrw.com.