Erik's Weekly Fitness Tip : Feet Are Our Foundation

 

Not only are your feet the first and last thing to touch the ground, they are your foundation. Since every sturdy structure begins with a solid foundation, it's important that you immediately address any foot pain that you might be dealing with.

Any dysfunction in your feet can alter your biomechanics and cause you to have a loss of range of motion. The soft tissue surrounding the foot loses it’s suppleness and alters the foot strike. 

The exercise below will help release the tight tissue in your foot and keep you running without pain. We go as our feet go!

How to help foot pain: 

  • Grab a lacrosse ball or golf ball.
  • Rub back and forth on the arch of your foot for 30-90 seconds on each foot.

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Erik's Weekly Fitness Tip: Pain In The Knee

knee pain
 

Do you suffer from knee pain when walking downstairs, running downhill, or fully flexing the knee? Your Rectus Femoris (Quad) could be tight and in a shortened state (which then rotates your pelvis forward.) Additionally, a tight quad can force the knee back into hyperextension, causing strain on the ligaments of the knee.

How to get rid of knee pain with a foam roller: 

  • Get your foam roller out and lie prone (facedown) on the floor.
  • Place the foam roller perpendicular to your leg to target the quads.
  • Roll from the top of your quads to just above the knee.
  • As you are rolling up and down your quad, run your leg through extension and flexion (bending your knee & straightening your leg.)
  • Try doing this exercise 4-5 days a week, spending 2-4 minutes on each leg. 

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Erik's Weekly Fitness Tip: Renegade Rows For Runners

renegade row
 

Want to improve your running form? Stop doing crunches and start doing renegade rows!

Though this exercise is one of the hardest core exercises you can do, it's also one of the most effective. Renegade rows force your core muscles to do their primary function, stabilization. 

Do renegade rows twice a week, 3-5 sets, 8-16 reps. You can watch your progress with this exercise by keeping track of the weight of the dumbbells you are using, gradually increasing the weight as you get stronger.

How to execute this exercise:
- Get into a pushup position with your hands on the dumbbells.
- Keep your spine rigid, with little to no movement of the pelvis.
- Squeeze your butt and abs throughout the movement.
- When doing a rowing motion, always use your back muscles and not your biceps.

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