Feet and ankles are very much neglected, especially with runners
Here are top 5 practices I recommend to my clients
(especially those with poor ankle mobility or having ´bad knees´´)
1. Wearing toe spacers
Use them to fix your bunions (mine definitely improved), better your balance and stability, & gain stronger arches. Use it when resting or exercising barefoot. I wear mine irregularly for 2-3 hrs., and they still do the work.
2. Exercise barefoot or wear barefoot shoes
Lifting without shoes can increase strength in your feet and ankles. That's because when you're wearing shoes, the shoes take on some of the impact of the weight.
Most gym nowadays don´t allow being barefoot anymore. Go for minimalistic shoes with a wide toe box, to avoid hammer toes & bunions.
3. Work on your Foot & Ankle Mobility
Your body can do what you teach it to do. Most folks nowadays cannot splay out their toes anymore, nor sit on their feet. Try these for Foot mobility & these for Ankles.
You´re welcome :)
4. Massage your feet
Either by yourself, using a foam roller, a massage gun or other tools. Or just tell your partner to do it for you, as ordered by Kat 😎 When you want to relax and heal any muscle in your body, you need to allow more blood flow. Massage does exactly that.
5.Using a slant board or elevations
We don't always walk on even surfaces, especially not in nature. So prepping your ankles to become strong in different angles & positions is crucial before you twist your ankle. I do this kind of practice mostly with my triathlete and runner clients. Nevertheless, it's a great practice anyone can benefit from.
Numerous times have I seen that exactly the feet are the cause of knee issue, and transferring further to the hips and lower back.
Don´t let this be your case.
The sooner you deal with it, the better.
(this is a slant board in case you didn´t know :)
The 5 most common paradoxes we all experience daily
1. The paradox of choice
Learning to choose is hard. Learning to choose well in a world of unlimited possibilities is harder. Some of the most common are when choosing a supplement or a workout routine.
My take: Choose any and decide if it works for you. Don't fall for analysis paralysis. The secret of success is in the action.
2. The paradox of money
The best way to make money is to spend money. The way you spend money is deeply ingrained in the way you were raised and your surroundings. Whenever I want to make more cash, I make sure to invest it first. Always works, no matter how painful it might be to give out large sums.
3. Failure leads to success paradox
I see that over and over. People are afraid to start mobility because they think I´ll judge their performance. Instead of just starting and getting better at it. You are not here to impress your coach. You're there to be helped, learn and get closer to your goal.
4. The productivity paradox
Work longer, get less done. Parkinson's Law says that work expands to fill the time allotted for its completion. Waiting to do your workout when you´ll have more time? If it´s not in your calendar, it´s not going to happen.
5. ´The only constant is change´ paradox
As we age, our physiological response to exercise changes, requiring adjustments to our training intensity, volume, and recovery. Getting upset because you can´t do things you did 20 years ago makes no sense. Instead, adapt to the current state and stay flexible. Both in mind and the body :)
🙏Thanks for making it to the end
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If you want to work 1:1 with me towards reaching your weight loss, strength & mobility goals, Apply here.
Cheers from Portugal,
Kat ✌️