The countdown is on! With less than a month to go until River Run, we’re sure your training is in full swing
Did you know that having good ankle mobility can not only help to prevent injuries, but it could also help you improve your running time? All of the bones, tendons, ligaments and muscles in the foot and ankle work together to act as a shock absorber for your body. When ankle mobility is limited, more force is transmitted further up the chain, to your knees, hips and lower back! With over 26 bones and 33 joints in the foot, keeping your ankle flexible is key to avoiding injuries, especially in times of increased load – or an increased training schedule leading up to a running event. The bonus is that when your body is functioning at its best, your performance improves too!
Here are some simple things you can be doing at home to improve your ankle mobility:
- Dorsiflexion and plantarflexion – point and flex your foot! Move your foot through its full range of motion for 30 seconds each foot, a few times a day. This is a great exercise to do whilst sitting at your desk to get your blood moving. Try a few different directions – side to side, turn your foot in and out, write the alphabet with your foot (this is a great exercise for your brain too!)
- Calf stretches – best done with your toes against a wall, or your heel hanging of the edge of a step. Start with a straight leg, and hold the stretch for 30 seconds. Then try it with a slightly bent knee.
- Heel walking – keep your heels on the ground with your toes pointing upwards and without locking your knees, Walk like this for 20m x 3 sets.
Talk to one of our chiropractors in Geelong, Bannockburn or Leopold to see how they could help you in the lead up to River Run.
For some more ankle exercises for running, head here:
If you would like an assessment so that we can come up with an individual management plan for you, then you can book an appointment with one of our practitioners.
Contact the clinic on (03) 5222 6868 to book an appointment today, or
click here for online bookings in Geelong
click here for online bookings in Bannockburn
click here for online bookings in Leopold