It doesn’t matter whether you wear hiking boots, running shoes or Tevas.
There is a lot of controversy in the hiking world about footwear on the trail. The ultralight backpackers are recommending lightweight running or trail shoes. The old schoolers swear by a full boot. No matter where you land in the shoe debate, the real culprit of foot pain and injury is not necessarily your shoes. What really matters is how strong your feet are. And to avoid injury, you need to strengthen them. Here are 5 simple moves you can do to strengthen your feet.
Don’t use a gym? Use a couch pillow or folded blanket for a stability disc. Use a chair seat for the exercise ball. Push a towel rolled up against a wall for a slant board. Just don’t skip these 5 exercises to strengthen your feet. They’re going to take you a lot of places!
We’ll see you on the trail!
When running coach Eric Orton got an e-mail from a writer namedChristopher McDougall in 2005, he had no idea that it would land him in a book that launched a revolution. If your feet are weak, Orton believes, injuries will follow. If they’re strong, they won’t.
Here are five exercises from his book The Cool Impossibleto help you..
Using poles for balance, stand with your right forefoot on a stability disc. Extend your left leg forward, then squat as if sitting in a chair. Do three sets of 25 on each leg.
Slant-Board Leg Lifts
Stand with your left forefoot on a slant boardwith the slant facing right. Lift your right leg sideways. Repeat with the slant facing left. With forward slant, lift your bent knee up toward your chest. Do 25 reps per leg per position.
With your left forefoot on a stability disc, lift your right knee up toward your chest. Rotate your right hip 90 degrees to each side, keeping your knee as high as possible. Do three sets of 15 rotations for each hip.
With your left foot on the floor and your right leg on an exercise ball, roll the ball backward and squat your left leg. Do three sets of 25 on each leg. Harder: stand on a slant board. Hardest: stand on a stability disc.
Stand with your right forefoot on a slant board. With the slant facing left, hold for two minutes per foot. Repeat with the slant facing right and then front for two minutes each. Harder: one pole. Hardest: no poles.
Thanks to Frank Bures and Outside Magazine: http://www.outsideonline.com/2039766/5-moves-stronger-feet?utm_source=facebook&utm_medium=social&utm_campaign=facebookpost