🦴 exercises for foot & ankle health for runners & athletes ⚡️ incorporate these into your gym/home workout routines (I like to superset some of these with my main strength exercises to save time); or into your warm up for 30-40s per exercise 1️⃣ ankle squat march 💡 (single leg) ankle stability + balance | + adding resistance in ankle flexion 2️⃣ penguin march 💡 balance | strengthens muscles of the feet + lower leg (calves, M. tibialis anterior) 3️⃣ tip toe / heel walk 💡 great for warm ups; balance | strengthens muscles of the feet + lower leg
Hi Katie! Thank you! 😇 I have a degree in Sports & Exercise Science. However most is self-learned from different resources, coaches etc. Doing a function range conditioning certificate later this month as well. 😎👏🏼
I love the mobility for feet and ankles. Even though I’m not a runner, I’m very active chasing a 6 year old, running around the hospital at work, strength training and everyday life, that I find your channel so beneficial to my whole body and even my mind! ❤❤❤ Thank you Julia! You’ve helped my pain melt away.
My favorite post tempo & long run move is that tip toe to heal. For me, done from lamppost to lamppost [Fartlek style] alternating between arches [instep?] and blade of the feet.
I would say lifting the feet against resistence is the most important for feet and ancle health. Exercises to strengthen anterior tibialis and other muscles in the front shin area.
i started running a week ago and your videos help a lot, but i particularley feel some pain in my shins and knee while running. it could be helpful if you make a video on that, thank you !!
Hiii! You might wanna get your running technique/ gait checked. Nothing my vids can help with unfortunately however I made a short on the running gait analysis I’ve done myself & what it has helped me with. :)
@fatimaezzahra620 Pretty sure what Julia means is no one can make a video showing you whats wrong with your gait or running form. We are all different and what works for one may not work for the other. Good news is your shin pain could simply be because you are running on a treadmill. There are plenty of tips that generally work for most, like running barefoot on grass to start, or to focus on breathing and not what your legs are doing. But in terms of “running form”, try to focus on one small thing everytime you run, and dont overhaul your form, let it come naturally. There are plenty of studies coming out every year showing children that are given input on how to “run properly” progress at the same rate as children without. The cumulative benefits of mobility and strength training, along with consistent effort towards running, preferably outdoors and not on a treadmill, it shouldnt take much more than a year to “master” your running form.
🦴 exercises for foot & ankle health for runners & athletes
⚡️ incorporate these into your gym/home workout routines (I like to superset some of these with my main strength exercises to save time); or into your warm up for 30-40s per exercise
1️⃣ ankle squat march
💡 (single leg) ankle stability + balance | + adding resistance in ankle flexion
2️⃣ penguin march
💡 balance | strengthens muscles of the feet + lower leg (calves, M. tibialis anterior)
3️⃣ tip toe / heel walk
💡 great for warm ups; balance | strengthens muscles of the feet + lower leg
Where did you learn all this knowledge?? It's so amazing and helpful that you share it all for people for free!
Hi Katie! Thank you! 😇 I have a degree in Sports & Exercise Science. However most is self-learned from different resources, coaches etc. Doing a function range conditioning certificate later this month as well. 😎👏🏼
This is what they literally make you do in marching band practice to prepare for marching a 5k with an instrument. It does work wonders!
As always you are such an inspiration to improve my own workouts!😉😉
☺️🙏🏼👏🏼
I love the mobility for feet and ankles. Even though I’m not a runner, I’m very active chasing a 6 year old, running around the hospital at work, strength training and everyday life, that I find your channel so beneficial to my whole body and even my mind! ❤❤❤ Thank you Julia! You’ve helped my pain melt away.
love thisssss! 💕
I play ice hockey, thank you for this tip 👌
👏🏼😎
Great advice
☺️🙏🏼
My favorite post tempo & long run move is that tip toe to heal. For me, done from lamppost to lamppost [Fartlek style] alternating between arches [instep?] and blade of the feet.
love it!
I would say lifting the feet against resistence is the most important for feet and ancle health. Exercises to strengthen anterior tibialis and other muscles in the front shin area.
one of them for sure 😌
This is good julia
i started running a week ago and your videos help a lot, but i particularley feel some pain in my shins and knee while running. it could be helpful if you make a video on that, thank you !!
Hiii! You might wanna get your running technique/ gait checked. Nothing my vids can help with unfortunately however I made a short on the running gait analysis I’ve done myself & what it has helped me with. :)
@@julia.reppel thank you, if you know of any channel or that makes content abt it would be very helpful, i only run on a treadmil!
@fatimaezzahra620 Pretty sure what Julia means is no one can make a video showing you whats wrong with your gait or running form. We are all different and what works for one may not work for the other. Good news is your shin pain could simply be because you are running on a treadmill. There are plenty of tips that generally work for most, like running barefoot on grass to start, or to focus on breathing and not what your legs are doing. But in terms of “running form”, try to focus on one small thing everytime you run, and dont overhaul your form, let it come naturally. There are plenty of studies coming out every year showing children that are given input on how to “run properly” progress at the same rate as children without. The cumulative benefits of mobility and strength training, along with consistent effort towards running, preferably outdoors and not on a treadmill, it shouldnt take much more than a year to “master” your running form.
@@northcoasttcg thanks!
Knees next!!
🤝🔥