Foot and Ankle MkII

Foot and Ankle MkII

Okay, okay like you I got a bit excited about the anti-ageing news from last weeks blog and forgot to fulfill my promise (from the blog before that) to give you some great foot and ankle training tools. So, here they are. Hope it was worth the wait!

Exercise Tool One

Bongo Board – indoor snow boarding

This was created in the sixties for skiers to use in the off season, but has since developed a mainstream following.

Here are some tips to get you started:

• Moves range from basic to advanced.
• Always start out using a friend to spot you or some kind of support like a railing, or sofa.
• The harder the riding surface, the faster the board moves.
• Give yourself plenty of open space to move in.

Advanced Technique for added challenge:

• With eyes open, gently move your head up and down and side to side.
• Perform squats while remaining balanced on board.
• Attempt to catch or throw a medicine ball.
• Attempt exercises with eyes closed.

To purchase this product go to www.aokhealth.com and type in bongo board in the search this site box.

Exercise Two

Bosu – the user-friendly balance trainer

There are literally hundreds of exercises that can be done on the Bosu. Most require you to stand on top of the bosu and balance. The instability is a killer workout for the feet and ankles. Try going barefoot if safe.

Try:
• Squat on top of the dome (pictured)
• Perform step-ups with one foot remaining on top of the dome
• Run on top without raising your toes off
• Balance on one foot

To purchase this product go to www.qpec.com.au and look for Bosu on the side panel.

Exercise Three

Swiss Ball – the king of stability

The Swiss Ball adds instability to any exercise. It has the unique ability to teach the entire body to work as one synchronised unit.

Try:
• Hamstring curls (pictured)
• Decline lunges (back leg on ball)
• Squats (leaning against a ball up against a wall)
• Sitting on the ball with one foot off the ground

You can get these at Rebel Sports or any exercise/fitness store.

Exercise Four

Eyes closed – harder than it looks

We use our vision to give balance related feedback to the brain. Taking away this sense forces other areas, like the foot and ankles, to work harder.

Try:
• Stationary lunges
• Walking lunge (in an open space)
• One leg balance
• Standing on a bosu

Exercise Five

One leg – double the challenge

Reduced stability to force the feet and ankles to work harder needn’t require equipment. Just standing on one leg may be all the challenge you need

Try:
• Upright stance
• Eyes closed
• The crane (pictured)
• Squats
• Dumbbell, band and medicine ball exercises

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