positioning of the feet

The roll is the most important somersault in parkour. It transfers the load from the spine and joints to the soft part of the back. It is a mandatory part of the training! Practice it on a soft surface first.

9 simple exercises to strengthen your feet

Many people, especially runners, experience occasional foot pain that originates in the foot and ankle area. Foot strengthening exercises can reduce pain, improve overall health, and increase the flexibility and resilience of muscle tissue.

The key to success and pain relief is regular exercise and proper foot and ankle stretching. A comprehensive approach allows the muscles to perform their full supportive role.

Most of these exercises are easy to perform and require no special equipment. They can be done at home or at the gym as part of a daily exercise routine.

Flexibility and mobility exercises for the feet

These exercises are specifically designed to improve muscle flexibility and joint mobility.

1. Toe Stand and Spin

This exercise consists of three steps and strengthens all parts of the feet and toes.

Sit in a chair with your back straight and your feet on the floor. Lift your heels without lifting your toes off the floor. The upper part of the foot, i.e. the toes, remain on the ground. Hold this position for 5 seconds before lowering your heels back down.

In the second step, raise your heels so that the tips of your thumb and second toe are on the floor. Hold this position for 5 seconds.

In the third step, lift your heels and bend your toes inward so that only your fingertips touch the floor. Hold this position for 5 seconds. Repeat each step 10 times.

2 - Thumbs up

The big toe helps with balance when walking and standing, so you should pay special attention to its mobility. The following exercise also consists of three steps and is intended to provide flexibility and relieve toe pain, which is mainly caused by uncomfortable shoes.

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Sit in a chair with your back straight and your feet on the floor. Place your left foot on your right thigh. Using the fingers of your hand, gently pull the big toe up, down, and sideways. Stay in this position for 5 seconds. 1 approach includes 10 repetitions. Then do the exercise with the other leg.

Can you walk with flat feet or not?

Many orthopedists are of the opinion that running and flat feet do not mix. This applies to all stages of the disease. That judgment was correct several decades ago. Thanks to modern developments in sports shoe design and the development of special footbeds and insoles, people with flat feet can also practice their favorite sport.

Of course, not without consulting a specialist. Only after a clinical examination and X-rays can he correctly diagnose the problem, determine the degree of curvature and set the permissible load.

For example, first degree is often not visible from the outside and is characterized by fatigue of the foot after prolonged walking and sports. The foot may swell in the evening and be painful when pressed. At this stage, running, combined with specific exercises to strengthen muscles and joints, can be a good way to prevent flat feet.

Second stage The disease is characterized by more pronounced symptoms. The thickening can be perceived visually. The pain affects not only the foot area, but also the knee joints. Physical activity is possible but should be limited. Jogging can be practiced for a short time. Wearing special shoes and using orthopedic insoles is mandatory.

From the third degree Flatfoot is severely deformed and is accompanied by constant pain. There is swelling, pain in the lower back, hips and knees. Discomfort occurs even with short, quiet walking. The toes deform, heel spurs and thickening often appear. In this case, running is out of the question.

walking and flat feet. Important Rules

If there are no contraindications, you can start jogging. Basic safety rules:

1. Wear the right footwear.
   The running shoes must be well cushioned, fit well on the foot and be the right size. The support does not have to be maximum, a moderate step in combination with reinforced cushioning is sufficient.
2. running technique.
   It is not always possible for a runner, especially a beginner, to assess their ability correctly, which aggravates knee, foot and back problems. In that case, it's best to see a professional trainer for some expert advice and some proper running lessons. A correct technique not only includes the staging, but also the error correction and the running dynamics. All this will allow you to train the right skills up to automatic.
3. Strengthening of the small foot muscles.
   There are a number of exercises to do this. These include walking on the inside and outside of the foot, as well as the motion of sliding the toes across the surface, and many others.
4. Foot and lower leg massage.
   This can be not only pressure and friction, but also walking barefoot on sand, grass, dirt or small stones.
5. Wearing special orthopedic sports insoles.
   Ideally these should be custom made. The use of pads can be combined with other strengthening techniques. Supinators maintain the natural curvature of the feet, supporting them and preventing further deformation.
6. Correct dosage of the load.
   If you have flat feet, don't run with weights. Running shouldn't take more than 40 minutes. It is best to jog on unpaved paths.

Take responsibility for your health, listen to doctors' recommendations and follow them. Then running can be of great help to improve your quality of life and health, even with flat feet.

hand technique

Before we get into arm posture and technique while running, remember to keep your shoulder girdle relaxed. Excessive tension in the shoulders leads to a lack of coordination and consequently poor technique. By tensing the shoulders, the athlete wastes energy reserves, which leads to muscle fatigue and even cramps.

The arms are bent at the elbows at about a 90 degree angle to help you walk more comfortably. The hands form a small fist with the thumb gripping the index finger or outstretched fingers.

As you run, your hands move in and out along your ribs. The forward movement reaches the center of the solar plexus, after which the hand moves backward to almost a standstill. The arm movement is continuous, that is, when the left arm moves forward, the right arm moves backwards. In this way, the arm cycle goes like this:

An important requirement is that the arms and legs move in opposite directions: left foot to right hand and vice versa. Running works the abdominal muscles, which contract with every movement of the arms or legs. When you perform the movement in one direction, the lower and upper abdominal muscles contract, impairing the functioning of internal organs on the right or left side. It is therefore sensible and correct to use the one-way method.

Trunk and head posture while running

The correct technique is to keep your torso wobbling as little as possible as you run. The back is kept straight but tilted forward 5-7 degrees. When the body leans slightly forward, it lunges forward, requiring less effort to maintain running speed. However, leaning more forward will result in a loss of speed and the runner will feel like they are falling.

It is also a mistake to move the torso laterally if the athlete leans the right or left shoulder slightly forward during the cycle. Such movements can lead to a loss of balance and also contribute to an inability to maintain running speed.

It is difficult to limit head movements because when running there are distractions that the eye automatically reacts to and rotates the head. However, there are rules of thumb for head posture when running:

• Keep your eyes forward and tilt your head 20-30 degrees for better orientation and spotting bumps;
• Avoid looking sideways and backwards;
• Don't tilt your head back.

Over time, runners develop peripheral vision that allows them to see what's happening on their side without moving their eyes or turning their heads.

strengthening of the feet

The main characteristic of a trained foot is its stability. It is important to understand that the success of the entire workout depends on how well and evenly the foot distributes the load.

That is, in order for the foot to properly perform its cushioning and energy conversion functions, its balancing properties must be strengthened. This means that the training conditions must be designed in such a way that the foot and ankle are always in balance.

stability exercises

If you train in a gym, you can easily find a BOSU hemisphere in any fitness club and do exercises on it.

When exercising at home, you can create an unstable surface by using an elevation or ledge.

– Stand on the platform with the front of your foot so that your toes and the pillow are your only support;

– Stay in this position as long as possible and keep your balance;

- Balance on the left and right legs alternately to increase the level of difficulty. Do not hold the support with your hands.

foot pump exercise

A childhood exercise in which parents, educators, and coaches set the task of standing up crawling while using only your toes is still considered the best exercise for strengthening the foot. This unconventional activity of just flexing and extending the toes pushes every part of the foot to the limit.

The technique of the exercise is as follows:

– Begin to alternately flex and extend your toes, as if you were only moving them;

– Press lightly on the floor to increase the movement;

- To increase the difficulty, use your left and right foot at the same time.

foot position

When you decide on a running technique, you have to try all the techniques and decide on the one that you like the most. The measure is the feeling of comfort.

Muscle cramps, pain in ankles and knees, and varicose veins in the lower limbs indicate that you are using an inappropriate jogging method.

toes

Putting on the front foot allows you to run at high speed. This technique has several major advantages:

• The muscles of the lower leg are not strained and the foot stays in the air longer;
• Landing on your toes doesn't hurt your ankle, so stress is minimal.

This technique is ideal when you want to run short distances at a fast pace.

Professional runners use this technique to achieve high performance, but only with well-developed calf muscles. Otherwise, muscle tonic disorders in the lower leg are inevitable.

For people starting out in running, it is better to stop doing other types of foot placement. This technique is best learned after long practice.

Roll from heel to toe

This type of running is suitable for beginners. However, they must control the heel-to-toe transition to ensure it is a smooth transition. Sudden, jerky movements while running should be avoided as they risk wearing out the ankle and knee joints.

Heel running is the most natural way to run, is similar to walking and is suitable for long distances.

heel-toe run

Causes of possible foot pain after and during running

If you feel discomfort in your foot after training or directly while running, it is always important to determine the cause. If something is not done in time, it can lead to serious complications. A doctor's visit should not be postponed if the foot is swollen or red. The symptom indicates the emergence of:

• an injury (fracture or break) to the tibia or fibula;
• arthrosis of the ankle;
• aggravation of a heel spur;
• Sprained ligaments in the foot.

Older people with osteoporosis sustain injuries when the musculoskeletal system is slightly overstressed while jogging.

Foot pain can also be caused by less serious causes:

To avoid sore muscles, it can be enough to buy comfortable running shoes. Jogging on hard surfaces (asphalt) often leads to joint injuries and aggravates venous diseases. It is physiological to run on a special stadium surface, grass or sand.

Jogging is contraindicated in individuals who have been diagnosed with flat feet.

If the pathology has not been recognized, but the pain continues to bother you, you need to adjust your running technique. Ignoring an uncomfortable symptom will result in jogging doing harm and causing illness instead of bringing the expected benefits. When putting down the foot, choose a path that suits the individual anatomy of the lower limbs. It is important to adjust the right running pace and gradually increase the load.

How to learn Nordic Walking yourself

You're probably wondering how to start walking with sticks. Buying Nordic walking sticks is just the first step. In order for the training to be effective, you need to learn the correct Nordic Walking technique. You have two options:

-Read articles and watch videos or go to the nearest park. It's a long and thorny road, but with enough diligence it can be done. However, there are no guarantees.

Participate in a course with a walking instructor. A good specialist will quickly teach you the steps of Nordic Walking and you can concentrate on your training.

Nordic walking technique for the elderly

Nordic walking is not only not contraindicated for older people, it is even recommended! It's a surefire way to recover from illness, stay awake and active for long periods of time. Just take care of yourself and ask your doctor about the intensity of your exercises. Nordic walking with sticks should be learned under the guidance of an experienced trainer.

What is the right way to practice Nordic Walking?

Leading doctors in Germany recommend Nordic walking with sticks as a therapeutic exercise. In contrast to running or walking without sticks, Nordic walking uses more muscles (about 90 %) but does not overload the joints. The benefits of regular exercise are

1. training of the heart muscle;
2. burning large amounts of energy;
3. weight loss;
4. improved posture and coordination;
5. increase in lung volume;
6. lowering cholesterol levels;
7. normalization of metabolism;
8. elimination of toxins.

Doctors recommend Finnish walking to patients with scoliosis, Parkinson's disease, obesity, insomnia and neurological diseases. With the right approach to training, compliance with the technique of walking, gradually increasing the load and using high-quality equipment, the benefits are guaranteed.

Stretching and strengthening exercises for the feet

A short walk is recommended before each exercise to improve blood circulation in the feet. Don't forget to take off your shoes. If the room is cold, staying in thin cotton socks is acceptable.

stretch and flex socks

This three-part foot exercise strengthens your toe and calf muscles, stretches your ankles, and improves your mobility.

• Sit on a chair or other hard, flat surface with your back supported and your feet on the floor.

• Keep your toes on the floor and lift your heels up so that only your toes are touching the floor.
• Hold this position for five seconds.
• Tighten your toes even more so that only the tips of your thumb and forefinger touch the linoleum floor. Hold this tension for five seconds.

Stretch your toes

With this toe exercise you will learn to control and direct your small muscles. It also improves blood flow to the small vessels. The movement is performed while seated, with the back straight and the feet resting on a flat surface.

It is acceptable to complicate the task by wrapping a rubber band around your toes. Beginners should not use any additional aids because of the risk of overloading and injury.

stretching the foot

This movement increases mobility in the ankle and takes the strain out of the day.

• Take the same starting position as in the previous exercises.
• Lift one leg and place it on the thigh of the opposite leg.
• Grasp your toes with one hand and pull them up toward your ankles until you feel the sole and heel stretch.
• Use your free hand to massage the arch of your foot as you stretch.
• Hold the position for 10 seconds, then switch feet.

What to do if you have persistent foot pain

Pain in any part of the body can indicate simple fatigue or a serious illness. It is advisable to consult a doctor immediately and not wait until the disease spreads to surrounding areas of the body.

The causes of frequent pain in the lower limbs can be:

• Inappropriate footwear. Shoes should be made of natural material, loose and warm.
• Excessive stress on the feet. If your job requires you to walk a lot, carry heavy loads, or be in an uncomfortable position for your legs, you should change your posture or do stretching and calisthenics more often.
• Problems with internal organs. If your feet hurt despite the best care, a comprehensive examination in a specialist clinic is worthwhile.
• Effects of a previous injury. Pain can also be caused by poorly healed fractures, dislocations, sprains, and other problems.

After an initial examination by your family doctor, they will make an appointment with a specialist and carry out the necessary examinations.

Working on your physical condition, especially your legs, shouldn't be a forced or extreme activity. It is advisable to start doing foot and toe exercises before symptoms appear. A little warm-up will help avoid a state of constant fatigue and weakness. The absence of leg pain will improve your mood and allow you to focus on the tasks that really matter.

What you need to know before you start Parkour

A parkour beginner should at least have basic athletic skills:

• Aerobics. You need to run, swim, or box on a regular basis to prepare your lungs and diaphragm for serious exercise.
• Training. A beginner must be able to do 10 push-ups, 15 pull-ups, and 40 squats, as well as jump high, bringing your knees to your chest and heels to your buttocks as you jump.
• Health. It is important that you do not have any joint, spinal or cardiovascular diseases.

Practice on blocks and pull-up bars, because the first thing a parkour beginner needs to do is learn how to do a fore kut.

How to dress for parkour training

• Sneakers with non-slip and shock-absorbing soles. Try them on - they should be flexible, lightweight, have a soft feel when you land and sit well on your foot. Football and skate models are not suitable!
• Sport pants made of soft, sweat-wicking material. Jeans are not suitable as they are too hard.
• long-sleeved t-shirt or sweatshirt, so you don't scratch your hands.
• Knee pads and elbow pads. They must be comfortable and allow for skillful bending of the legs and arms.
• Gloves. Soft, comfortable, fingerless to protect hands but not lose grip.

You can't do parkour alone - find a team of like-minded people and do it together. Better yet, take your first steps with an experienced parkour instructor who will teach you proper technique and how to avoid injury.

How long does it take to learn this?

Learning the principles and techniques of running yourself isn't difficult, but there's a catch. Nobody will tell you if you make a mistake somewhere, which means you will move wrong. And relearning is notoriously harder than learning from scratch.

That's why it's worth enlisting the help of a trainer who knows how to professionally adjust your running technique and teach you the right movements for each part of your body. After just a few hours you will no longer need a teacher. On average, 14 to 30 days are enough to get used to the technique and run it easily on 'autopilot'.

The most common mistakes

• It is important to move the arms in the reverse order of the legs, otherwise the abdominal muscles will be overstretched and energy will be wasted;
• When your body leans forward too much, your spine becomes overloaded, you tire more easily, and you lose speed.
• Do not move your upper body to the right or left. This means that you don't move your shoulders when you run; do not force the athlete to do half turns.
• Never tilt your head back or shrug your shoulders;
• Don't strain your legs or turn your toes outward.
• Always start your workout with a warm-up and end it with a warm-up.

Now that you know how to learn to walk properly - the simple rules will probably not cause you any difficulties. Remember that you will only master this algorithm if you train systematically. No manual can replace hands-on experience, so turn off the computer and step onto the treadmill.

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