So what you should do with these, basically try to, without forcing it, go a little farther
each time, 20 to 30 of this lead in motion to be able to really arch your caddies to
be done on a curve before you run.
That's your first exercise.
You should roll out, again don't force these, roll gently, gently, as far as you can gently
go.
You do this about 10 to 15 times, it's actually better to do this with a shoe on because you
get a nice roll.
Do that again with the other foot.
About 10 to 15 times, again don't push it, it's a nice roll.
Now the third exercise is you roll inward, in, 10 to 15 times, the other side, like that.
Okay this fourth exercise, you can be done on a park bench, you don't want your foot
to go up too high and so what you want to do is put it kind of like that, the knee should
be out a little bit, this isn't a quad stretch, so what you want to do, let's see if I can
hold this this way, is gently pushing down, it's a pulse, pulse, pulse, pulse, pulse,
10 to 15 times, sometimes I'll do it if I have time, I'll do it 15 to 20 times, on
the opposite side, 2, 3, 4, 5, like that.
Now the final one you do, I like to break these up actually, so as you press out, you
over the same position, legs in the same position, you're pressing out, we're gently
out, out, it's really stretching this area, that might be the area where you have any
discomfort or discomfort in the ankle, that might be it, so very gentle with this, you
press out, I find pressing in doesn't really do much, it's the outward motion, doing that
with both legs is your best bet.
A couple of tools you could put in your office, these are really helpful, this pro stretch
is pretty good, I'll show you how to use that, it's pretty self-explanatory, actually I'm
going to shut this off, that's better, so again never press these hard, sort of a gentle,
you know this is static stretch when you're holding it, which I don't love, so I kind
of prefer just a gentle rock, it sort of gets a longer stretch, deep into the calf, you'll
feel it in the upper calf, you might feel it slightly in the hamstring, that's a terrific
stretch, I think you have any tightness in the heel of calcaneus, or the Achilles, we
go on the other side, I'm not a fan of static stretches before you run, so, but if you have
this in the office, you know you could be doing this while you're on the phone, or just
keep it under your desk, these things are very handy, final thing you might be interested
in getting in the office is a wobble board, you've probably seen these in the physical
therapy, you might have them in your gym, basically try to get the entire continuum
of rotation, this is really great for the ability and the ankle, slowly, never push
it, either way, actually about ten times, I can feel right now, I'm putting on some
miles myself, so I'm starting to feel some tightness there, I'll do that later, and
these usually are adjustable, so they can go higher or lower, that's your manufacturer,
so that's it, all set.
