** THE SEATED CALF RAISE **
Often the Soleus doesn't get the attention it needs when strengthening the calf.
Here I show a great exercise that targets the Soleus over the Gastrocnemius that will help you both with the push off phase of gait and shockabsorption when you contact the ground.
Not just for runners...also a great one for cyclists!!
Remember....push through the big toe.
Please share with or tag anyone you think may benefit.
Do you have a stiff Big Toe Joint (1st MTPJ) ?? Or any toe joint for that matter...then this is for you.
Don't force to the point of pain though and note that some people's joint space will be too narrow.
A great one to do after the 6 point pin and hold foot release.
Please feel free to tag or share with anyone you think may benefit.
Ever wondered how to effectively release high up in the calf? A roller is not ideal for this.
Here I show you two simple techniques using the trigger point stick for both the calf & hamstring.
Please feel free to share with or tag anyone you think may benefit.
Happy releasing!
Tight hamstrings are a common finding and often due to it working harder than they should as a result of under-active glutes.
Here I demonstrate a simple hamstring release that can be done with a barbell.
This or a lacrosse ball on a firm surface is a better option than the roller for the hamstring.
I hope you had a ripper day...remember release those hamstrings. More options on how to do this coming soon.
As a runner how do
- Surface
- Cushion &
- Strike Position
affect these and potentially contribute to injury and your reaction to loading
Please share with anyone you think might benefit.
Releasing the deeper muscles of calf with a roller often doesn't have maximum effect.
Here I demonstrate how to get deeper into the calf and lower leg using a lacrosse ball.
The smaller the ball the more focal the pressure!
Great for those with a sore calf, shin or foot.
Cadence. What is it and how can you improve it?
6 point pin & hold foot release.
This is simple, takes very little time & is super effective.
Decrease the size of the ball when a lacrosse ball gets too easy for more focal pressure.
Great for people with foot pain.
Please welcome back Caleb, who demonstrates a mobility exercise for the front of the foot. This increases the spread of your toes which can be compressed in many shoes we wear in everyday life. Give it a try. #teamfsm
Following on from my post the other day here is a simple yet effective way to improve your forefoot mobility and fascial splay.
Dosage: 3 x 5-10sec daily.
Some will naturally be able to do more than others. Over the course of a few weeks you should be start to see improved spreading of the digits.
Remember the number 1 limiter of fascial splay is footwear - 👠 narrrow footwear. 👣
Please share with anyone that may benefit.
Enjoy the view in this one.
Caleb
'DROP'...A hot topic in footwear over the last 12 months or so.
What is it?
What does it mean for you, your biomechanics & loading?
1. Reduce drop where possible (not too quickly)
2. Get stronger in key areas
3 Get more mobile in key areas
Learn more by watching and remember,
'Choose the least amount of shoe that does the job for you' (6:19)
#elasticity #energy #strength #feetalive #podiatry #drop #footwear
*Shoe Shape Mis-Match part 2.
The shape of the heel.
There is a reason why our heel is curved...
Find out why our heel is curved not square and how these things are affected:
- size of the lever arm
- rate of pronation
- eccentric load on the Tibialis Posterior
Pair the forefoot mis-match with this and you have a lot of extra, un-necessary stress on the foot, lower leg and body.
Video #2 (part 1). Toe box width.
A narrow toe box is bad for your foot!
Spreading of the toes is crucial for:
🔸balance
🔸stability &
🔸strength
as is the position of the big toe.
Most shoes hook the big toe toward the 2nd destabilising the foot and whole lower limb even affecting core and hip muscle activation and function
Good evening. Here is video #1 of what will be a multi-part series on footwear.
Today I explain why both a Pes Planus (flat foot) & Cavus Foot (high arch) may both need a neutral cushioned shoe.
Function trumps appearance!
Please welcome back Caleb, who demonstrates a drill you can do to practice your landing, which can be used for either walking or running. #teamfsm
Video #1 is now live! TOES POSE
Great for anyone who has a really tight sole of the foot or for anyone with Plantar Fascia pain provided there is NO tear.
Please feel free to share or tag anyone who you think may benefit.
On Tuesday or Wednesday I will launch the first video in a multi-part series on footwear!
Caleb.
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