I love seeing great foot care information on the News! Check out this video clip. Bruce Wilk discusses three different techniques to properly tie your running shoes. Discover the differences, and learn how to lace your running shoes (or ALL your shoes!) for improved arch support and healthy feet.
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Posts Tagged ‘Foot Exercises’
In the News…How to Tie Your Running Shoes
Exercises for Weight Loss When Challenged with Foot Pain
I received a great question in my in-box this week about exercise for weight loss when you have foot pain. I am sure that there are other people out there with similar issues, so I thought I’d share my reply!
Here’s the Question:
I’ve had foot pain since I was a teenager, so in my weight loss journey I’ve had to do everything so far without exercise. While I’ve had great success, I’ve gained back a little of the weight. Now trying to get back on track. Are there any exercises, low key, that I can do to aid me in reaching my goals that won’t hold me back because of my foot pain?
Any help would be greatly appreciated!
Advice from Aliesa:
Thanks for your questions and congratulations on your weight loss success! And it’s great to know that you’re actively looking for things you can do that will keep you healthy, active,  fit, and safe with a foot problem. I’ve had several  clients over the years who have had major foot problems, and have still managed to stay consistent with a Pilates exercise program.
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4 Excellent Ways to Strengthen Your Ankles and Avoid Injury
Are you interested in staying healthy and injury-free? Foot and Ankle strength, flexibility, and alignment is critical! Our ankles assist with balance, help us run faster, and jump higher. One missed step off a curb, or quick turn on the basketball court, soccer field, or during any other sports activity and if your ankle turns… you’ve got pain, swelling, and are sidelined from the activities that you love to do!
You don’t have to be plagued by chronic ankle pain and problems. There are lots of great ankle strengthening exercises that can help you get fit, and enjoy all the sports and fitness activities you enjoy participating in.
Here are 4 of my favorite ways to help be sure your ankles are in top training condition!
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Pilates Reformer ExercisesToes, Arches, Heels, Lift & Lower…The first four footwork exercises on the Reformer are excellent for strengthening the feet and ankles. Add in the five exercises in the Stomach Massage series, (Round, Hands Back, Reach, Twist, and Stretch) and running and you’ve done ten great ankle strengthening as well as some great whole-body, core conditioning in your Pilates Reformer workout program. |
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Standing Footwork ExercisesThe standing footwork exercises are a wonderful way to work your ankles and improve your balance all at the same time!
To add variety to your Standing Footwork exercise program, these exercises can be done in a V-Position, Parallel, or One Leg at a time. Bonus Tip: Watch your legs and feet in a mirror to be sure that your alignment stays great – Knees over ankles, ankles over toes…no wobbles. |
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Theraband Ankle ExercisesUsing a theraband is a great way to strengthen the foot and ankle with a little more resistance, but not have to work against your entire body weight. Line the band up lengthwise along the sole of your foot, and hang onto the ends with your hands. Practice pointing and flexing the foot, as well as doing ankle circles against the resistance of a theraband. Strive to work through a full range of motion in all directions for maximum benefits. |
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Centerworks® Super-Ankle BoardTurning an ankle is one of the most common sports injuries, and the Centerworks® Super Ankle Board is one of the easiest ways to stretch and strengthen the medial and lateral sides of the ankle joint and reduce your risk of injury. The strength and body awareness you’ll gain with the Centerworks® Super-Ankle Board is what’s required to pull your ankle back to a centered position if it starts to roll out! Standard wobble boards do not work this range of motion or provide the reference points needed to ensure that you’re using the right parts of the foot and ankle for correct lateral/medial action. Use this Super-Ankle Board regularly and chances are slim that you’ll never blow out another ankle again! |
For Pilates Reformer workouts, find a studio near you. Everything else you can practice on your own at home or add to your current workout!  It doesn’t take a lot of time to improve ankle strength, just a few minutes focused on your feet a couple of workouts a week, and you’re on your way to staying healthy, fit, and injury-free!
You can find all of these great foot and ankle care products at Centerworks.com. Get a copy of the book Fantastic Feet with the Standing Footwork and Theraband  exercises. Buy Therabands from super-easy to advanced strengths, and get a Super-Ankle Board all online in the Foot Care Products section at the Centerworks store.
