If you're a runner, you definitely want to include this exercise in your routine.
In my last post I discussed the importance of strengthening a few key areas in the legs to prevent running injuries. There's one additional exercise that I'd like to share with you as it can be key to prevent pain in your heels and bottoms of the feet.
If you go to a gym you often see people doing calf raises with a straight leg. For the purpose of improving stability in your foot, I recommend doing calf raises with a bent knee. This method will actually work an entirely different muscle, one that is very active in controlling your foot movements but is rarely strength trained in most routines.
BENT KNEE CALF RAISES (trains the soleus muscle)
#1 Stand with one leg on any surface with your weight on the balls of your feet. Be sure that you have something in front of you that you can hold onto. You also need your heel to be free of contact of any surface.
#2 Bend you knee and keep it bent throughout the exercise. Rise up onto the ball of the foot and hold for a brief pause then lower back down to the starting position. Repeat this for a total of 15 repetitions then switch to the other foot. Do each side 3-4 times and repeat the exercise every other day.
This exercise can be done off the edge of a step while holding on to the railing. Please don't do exercises at the top of your staircase, for obvious reasons!
If I haven't said it in any posts up until now, I'll say it now; despite the popular myth, running does not strengthen your legs. It is an aerobic activity which means it doesn't increase muscle mass. When you are totally out of shape, sure it will add some strength; but that's very short lived. To sustain running for the years to come, you really need to do some strengthening for the legs.
In my last post I discussed the importance of strengthening a few key areas in the legs to prevent running injuries. There's one additional exercise that I'd like to share with you as it can be key to prevent pain in your heels and bottoms of the feet.
If you go to a gym you often see people doing calf raises with a straight leg. For the purpose of improving stability in your foot, I recommend doing calf raises with a bent knee. This method will actually work an entirely different muscle, one that is very active in controlling your foot movements but is rarely strength trained in most routines.
BENT KNEE CALF RAISES (trains the soleus muscle)
#1 Stand with one leg on any surface with your weight on the balls of your feet. Be sure that you have something in front of you that you can hold onto. You also need your heel to be free of contact of any surface.
#2 Bend you knee and keep it bent throughout the exercise. Rise up onto the ball of the foot and hold for a brief pause then lower back down to the starting position. Repeat this for a total of 15 repetitions then switch to the other foot. Do each side 3-4 times and repeat the exercise every other day.
This exercise can be done off the edge of a step while holding on to the railing. Please don't do exercises at the top of your staircase, for obvious reasons!
If I haven't said it in any posts up until now, I'll say it now; despite the popular myth, running does not strengthen your legs. It is an aerobic activity which means it doesn't increase muscle mass. When you are totally out of shape, sure it will add some strength; but that's very short lived. To sustain running for the years to come, you really need to do some strengthening for the legs.
