The structure of the foot and ankle is an incredible and complex system. Made up of 28 bones, 33 joints, and more than 100 muscles, tendons and ligaments, our feet and ankles allow us to do so many amazing things!
Not only do they give us a rigid structure to hold us upright when standing still for example, they also bend and flex as we walk, run, jump and adapt to different terrain as well as sudden changes in direction.
It is true that our feet and ankles are involved in many great exercises such as lunges, squats, running, walking, and plyometrics (jumping exercises) to name a few. However, it is important to include specific foot and ankle exercises into your workout routine to support these bigger moves as well as to help to perform active everyday tasks.
As a keen trail runner and a recreational tennis player, keeping my feet and ankles strong and healthy is a key element for good performance as well as staving off injuries. However, looking after your feet and ankles is not just reserved for those pursuing high impact sports. Improving foot and ankle strength is beneficial for the functional activities of everyday life. It can also have a positive impact on the body's alignment especially when it comes to the ankle, knee and hip joints.
In the above video I share some of my favourite strength and stretch exercises that can help to support good foot and ankle health.
With each exercise try 1 set first and see how it feels as these moves can feel quite intense to begin with. Then work up to 2 sets. Although these exercises can be done daily, as with all new routines start small and build up. See what works well for you and your schedule.
NB If you are suffering from pain in the feet or ankles please discuss these exercises with your doctor or physiotherapist first before trying them.
Hope this is helpful. If you have any questions at all on this topic please do feel free to contact me directly on 07399 572826 or amalia@gyre-fit.com.
Here's to happy healthy feet! 😊
Amalia xx
*DISCLAIMER: Always consult your doctor or health care provider before trying a new diet or exercise program to check it is suitable for you. My recommendation would be to also watch any of my workout based videos once through before attempting any of the exercises. It is important to warm up before and cool down appropriately after each workout.
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