Alternative ways to burn calories

Some days training in the gym just isn't attractive. Some days you can simply be too physically and mentally tired to lift weights or go for a run. Some days the weather is too nice to be inside training for hours and its far more attractive to be out in the sunshine catching the rays.

Going to the gym isn't the only way you're going to burn calories, even though its a sure good one! There are plenty of other non-exercise activities that you can do to stay healthy and active.

Here are 11 ways to keep active without the gym...

1. Park further away - If it's necessary that you must drive to work or to the shops then why not find a car park further away than your usual one and get in some extra steps. 
2. Take the stairs - Raise that height rate, rather than being lazy! It's even better if you have some added weight from shopping bags. Each week at University we had a seminar at the top of the tallest building (10 floors up)! You'd be surprised the number of Sports Therapy students who took the elevator instead... 
3. Take breaks at work - Get up, stretch and go for a wander to make that cuppa! It's a lot healthier for your eyes and neck too!
4. Stretch on the floor while watching TV - people always say they have no time for stretching, foam rolling or mobility work. what a load of rubbish! How often do you think they spend sat on their backside on the sofa watching TV? I reckon a lot! Well why not spend that time doing something useful like some static stretching to fix the tightness of your hip flexors from sitting at a desk all day when at work?! Use your time efficiently!
5. Go for a lunch time walk - Instead of sitting at your desk to eat, get outside for a wander. Try a different route to the park bench each day!
6. Walk instead of driving when able to - Speed walking could be more beneficial that getting in your 10,00 steps a day. New research by researchers at Sheffield Hallam University suggests that 3 bursts of 10 minute speed walking (about 3,000 steps) could improve your level of fitness. Check out this BBC documentary called 'The Truth about... Getting Fit' for more information.
7. Go for a daily walk/jog - grab your friend or partner and go for a walk around the block. The fresh air, a laugh and good conversation will do you good. Plus, these short walks are always my best time for planning. New thoughts pop up all over the place! Perfect when you have writers block! You could even listen to a podcast and use the time to learn something new. 
8. Use your weekends properly - you know they aren't just mean't for going out to drink... Explore your local area, take in the sights and meet new people!
9. Tidy the garden or clean the house - squatting while planting seeds, rows while pulling up weeds, practising your overhead movement while dusting - you have your very own gym at home! 
10. Wash the car yourself - save some money and wash your car yourself. Cleaning and polishing can be sweaty work!
11. Change you work place equipment  - Consider a standing desk or a Swiss ball to replace your chair. It'll save the fidgeting from sitting down too long!

Do you feel you're fit and healthy enough? Could you make small changes to your day to improve your health?

Try these and let me know how you get on!

Flag Football - Opal Series

Over the months of September to December 2017 I was lucky to work at the Northern Conference Womens Opal Series Tournament in Sheffield and then the finals for BAFA.

Having never previously worked with the sport of flag football, but just tackle football, it was great to learn about the game and worked with the women involved with the day. (Big thanks to the East Kilbride Pirates who provided me with a warm drink when I was frozen!) Although I have a great love of tackle football, I thoroughly enjoyed working with/watching flag football and I'm now a big fan!

Despite flag being 'non-contact' it was very interesting to learn of the beliefs (of some) within the flag-football culture that injuries (especially concussion injuries) do not occur within the sport. Well, by the end of the series, we saw this wasn't the case. At the final especially (and understandably) I was very busy with injuries!

It is also very clear that player education around injury care is vital within the sport of flag football. Something which I have been developing on my blog site specific to American Football 'Gridiron Strong' and hope to continue with my research.

I am delighted to say that in the new year I will be working with the Womens GB Flag Team!

I'm thoroughly looking forward to working with the athletes and coaching staff, especially at our tournament vs Sweden in February. If you're in Glasgow on Feb 3rd then come along to watch!

Thank you to SamCrowPhotography for the snaps!

BackBaller Review

Recently I was kindly sent the BackBaller by its creators in Ireland.  

Upon first opening I was impressed by the sturdy quality of the product, which includes: two (removable) high density foam rollers; a plastic frame and two instructions manuals.

To keep it short and sweet (as I have filmed a full vlog review on my Gridiron Strong YouTube) here’s what I thought of the BackBaller.

The Pros

Changeable rollers – I particularly like this feature as it allows the BackBaller to adjust to individual’s different anatomy.

The colour - Lime green colour is my favourite colour so I was particularly happy when I opened the box. For those of you who aren’t so keen on green, the BackBaller is also available in bright pink.

The design - The design of the roller ensures that pressure is taken off the vertebral column, allowing for safer rolling.
The programme - The BackBaller comes with two handy leaflets - one for the wall and one for your pocket. These outline the recommended BackBaller programme. Perfect if you need some guidance!

Versatility – The BackBaller targeted areas that other rollers previously haven’t. For instance, my upper back felt so good during and following use of the BackBaller and I’ve never had that feeling before. The ridges on the roller just seem to target areas perfectly.

Non-moving – This BackBaller roller doesn’t move on the floor when you’re rolling, ensuring deep soft-tissue release. This is due to the plastic frame and its neoprene grip feet.

The Cons

The Price - The usual price of the back baller is £90. I don’t think I would pay full price, despite its top quality. It is currently available at £55 so get it quick while it’s on offer!

2 colour options – There are only two colour options – green and pink – but it’s the quality of the product that really matters.  

The Weight – The BackBaller is heavier and larger than other rollers, but I would argue that is still transportable, and definitely worth a little extra weight as it is very versatile.

I would suggest the BackBaller is a worthwhile investment for sports teams to keep at their training facility. A couple of these would be ideal for teams to use pre-and post games.

Take a look at my vlog review on my Gridiron Strong channel here. 

I've Moved!

I’ve moved!

Last week I have moved my clinic to FSI gym in North Shields, Tyne and Wear, a weightlifting gym which offers the top training facilitates in the North East. 

I love the new environment and the great team to work alongside. Its like one big playground!

I’m looking forward to working at the events which the gym holds, such as Newcastle’s Strongest 2017 on 6^th August.

Whilst in this new location I am looking forward to developing Gridiron Strong and offering more services at Performance Sports Therapy.

Here are some photos of the new set up. Check it out!

I’ve already been super busy since I’ve moved in so make sure you book an appointment in early!

Dealing with a severe ankle sprain

Four weeks yesterday I seriously sprained my ankle. Trust me to do such a thing whilst trying to perform an exercise to build reaction and strength in the muscles surrounding the ankle joint! *face palm* It was totally my fault and not something I will do again!

Having had a very exciting meeting I wasn’t keeping track of the time and consequently had to race (within the speed limits) to reach that evenings rugby clinic. Still buzzing from the meeting and disappointed at myself for not keeping track of the time I wasn’t focused sufficiently to perform a complex exercise (I got caught up in a 12-inch hurdle whilst performing lateral ankle hops.) You live and learn eh! Good thing I wasn’t coaching a large group at the time!

At first I was in so much pain and worried as I couldn’t move my foot. (I hadn’t sprained my ankle since I was in primary school so the pain felt very alien). Thankfully my boyfriend Richard was there training with me and able to calm me down and carry me back inside. Having had a great number of injuries himself, Richard took on the role of therapist and could assess my ankle without much prompting from me (A sports therapist in the making perhaps?)! The injury didn’t seem too severe in that nothing was broken but instead a lot of soft tissue damage had been done. I’d fallen into a plantarflexion/inversion position so a lot of anterior structures had been damaged. I placed it at a severe grade 2 injury, and hobbled my way home for immediate treatment.

Immediate swelling

Over the next few hours/days the ankle swelled up quite significantly and bruising of a beautiful violet blue developed! I used the R.I.C.E protocol of rest, ice, compression and elevation for a good 10 days straight, and tried to keep off my feet as much as possible. This admittedly wasn’t as much as I ideally would have since my parents were visiting and I wished to show them around rather than be stuck indoors, but I survived!

Richard applying Kinesio Tape

Rest, Ice, Compression, Elevation

The swelling was pretty significant!

In addition to using a crepe bandage with horse-shoe padding to encourage a greater decrease in swelling, I used Kinesio Tape to help lymphatic drainage. Again Richard put his therapist skills to good use! The effects of this tape were most evident in the bruising, where on removal you could see where the tape had once laid (small thin .5cm lines no longer the colour of the bruising).

I had some beautiful bruising!

In the weeks prior to this injury, training had been going well and so this caused me the most frustration. However I have managed to adjust my training accordingly. For the first week I laid off training legs completely, only concentrating on my upper body – fun and frustrating at the same time. Slowly but surely I have gradually been working the ankle through proprioceptive work on the ground and then on un-even surfaces. At 14 days the ankle was still too painful to perform general resistance work with therabands so I stopped and moved on. Listening to your body following an injury is key to progress and not regress. I have finally managed to get back squatting by performing front squats as this doesn’t cause any pain at the ankle. Back squats however are another matter. I tried this exercise first, but found that my ankle was uncomfortable and consequently changed my form. I wasn’t having that! So I tried loading from the front i.e. front squats. Flexible training at its best!

Rehabilitation begins!

Thank you to Chris Rennison-Rae for allowing me to change the nature of our recent shoots due to the injury. Dancing on pointe and jumping around are not ideal with a poorly ankle! And I think the alternative photos turned out quite nicely!

You can see my swollen ankle if you look closely!

Four weeks in and the swelling has almost disappeared but what remains seems to be within the joint itself. Actively placing the foot in demi-point and pointing the toes/ankle is now possible. I am also able to jog without pain but springing off one foot is not yet comfortable. With swelling still present in the joint I am continuing to follow the R.I.C.E protocol and hope that I can up my rehabilitation soon. I expect it to take another 2 weeks to fully recover. Then I think I might try my hand at some running along our beautiful coastline.  

 - E

All you need to know about muscle cramps

What?

Muscle cramp is the sudden and involuntary painful contraction of muscle (or part of it), which disappears within seconds or minutes and is often accompanied by knotting of the muscle during touch.

Cramp is the repetitive firing of motor unit action potentials, also known as “cramp discharge”.

The cause of cramping is unknown, however it is traditionally believed to be associated with exercise in hot and humid climates i.e. Dehydration and the depletion of electrolytes. However this isn’t fully backed by scientific evidence. Another theory suggests there is a neuromuscular cause. This thought proposes that the muscular overload and neuromuscular fatigue causes an imbalance between the excitatory impulses from muscle spindles and inhibitory impulses from Golgi Tendon organs. However, due to muscle cramping occurring within a variety of situations and environments conditions, some believe it is unlikely that there is a single cause.

Cramp vs. Spasm

It is possible to distinguish cramp from spasms. A spasm is an involuntary and abnormal muscle contraction, however cramps are severely painful (and can result in continued soreness), carry an involuntary and explosive onset with a gradual termination of the muscle stretching. This involves only one/one part of the muscle and it is possible to experience fair and forceful contractions. In addition, muscle cramps tend to occur within the muscles of the calf and foot which can in turn impair athletic performance.  

Who?

Cramps can occur in individuals with motor neuron disorders and metabolic disorders, but can also occur within healthy individuals during sleep, pregnancy and physical exertion.

Some of the reported risk factors for exercise-associated cramps include-

• Inadequate conditioning for the activity
• Increased exercise intensity and duration
• Previous history of cramps during or after exercise
• Family history of cramping.

Treatment

• Moderate static stretching 
• Prevention and treatment methods include fluid and electrolyte balance strategies. The National Athletic Trainers’ Association recommends that athletes prone to muscle cramps add 0.3 to 0.7g/L of salt to their drinks as a preventative tool. Others recommend adding sodium (3.0 to 6.0 g/L) to sports drinks based on the frequency of muscle cramps.Note: fluids and electrolytes are not immediately absorbed. Around 13 minutes is required to be absorbed into the circulatory system.

Prevention

• Neuromuscular training – there is strong support that the level of conditioning is a factor for the development of muscular cramping and that targeting the neuromuscular system can prevent this. The idea is to prevent neuromuscular fatigue. This could be done through plyometric and endurance training.
• Ingestion of water or a hypotonic sports drink an hour prior to competition ensures absorption.
• Maintaining hydration and adequate electrolytes aid in the prevention. Thus, fluids should be readily available throughout practices and competitions.
• A balanced diet is important to ensure fluid and electrolyte replacement.  

References

Minetto, M.A., Holobar, A., Botter, A. and Farina, D., 2013. Origin and development of muscle cramps. Exercise and sport sciences reviews, 41(1), pp.3-10.

Braulick, K.W., Miller, K.C., Albrecht, J.M., Tucker, J.M. and Deal, J.E., 2013. Significant and serious dehydration does not affect skeletal muscle cramp threshold frequency. British journal of sports medicine, 47(11), pp.710-714.

Miller, K. C., Stone, M. S., Huxel, K. C., & Edwards, J. E. (2010). Exercise-Associated Muscle Cramps: Causes, Treatment, and Prevention. Sports Health, 2(4), 279–283. http://doi.org/10.1177/1941738109357299

The benefits of exercising in a pool

I am forever telling clients to find a pool during the early rehabilitation stages. However hydrotherapy can be just as useful for the healthy individual and you don’t need to get your head wet to feel the benefits! Read below to find out why…

There are several benefits to exercising in water –

Buoyancy: The water supports your weight, therefore there is less strain put on the joints. This can also aid in the development of balance and strength.

Heart health: You can maintain your level of cardiovascular fitness during injury (if not improve it), when moving through the water. The hydrostatic pressure of the water against the chest wall resists the muscles expanding the chest during breathing. Thus regular exercise within the water strengthens these muscles, allowing them to expand more efficiently, enabling a greater volume intake of air when exercising on land.

Strength gains: Water provides resistance due to the gentle friction provided by the water, therefore strengthening the body. Holding onto the pool edge and swinging your leg forward and back is one example of this.

Joint range of motion and endurance can be increased without joint pain & strenuous activity due to the buoyancy of the water. Heavier limbs, such as the legs will be easier to lift and hold.

Reduced swelling: Hydrostatic pressure of the water acts as a compression support, encouraging lymphatic drainage from swollen joints and limbs.

Eased pain: The warmth and sound of the water can help to relax an individual, decreasing the level of pain.

Exercises can be performed within the pool prior to on-land: This is beneficial for the individual recovering from injury when performing an exercise out of the pool would be too strenuous.

Who would I recommend it to?

·         Injured individuals

·         Individuals with osteoarthritis or diabetes

·         Healthy individuals

·         All ages, shapes and sizes

When is Hydro therapy not appropriate?

It is always worthwhile clearing yourself with a registered professional i.e. Graduate Sports Therapist, Physiotherapist or Doctor prior to partaking in hydro therapy. Those with certain conditions should avoid. These include:

·         Wound or skin infection

·         Raised temperature

·         Breathing difficulties

·         Heart conditions

·         Incontinence

·         Infection

·         Kidney problems

·         Low or high blood pressure

·         Viruses/stomach upset

Any questions regarding Hydro Therapy or exercise therapy, please get in touch!

-E 

Reducing Tight Hip Flexors

The hips can often become tight due to a number of causes such as; inactivity and injury. Most people will find that their hip flexors are short and weak.

For those unfortunate to have desk jobs, sitting down for long periods of time passively contracts the hip flexors. As a consequence this negatively affects our posture and athletic performance.

Anterior pelvic tilt is due to tightness in the hip flexors. Tightness within the area pulls the pelvis forward and tips the bottom up, creating an arch of the lumbar spine. Many people as a result suffer from lower back pain.

In order to perform optimally and pain-free it is important that our hip flexors are flexible yet strong in order to perform movements such as the squat and lunge.

One key method to reduce tightness in the hip flexors is to stretch.

There are many stretches you can perform to stretch this area, so plenty to try out to find which works best for you. Here are my 5 favourite to perform -

1.    Pigeon

There are several ways to get into the ‘Pigeon’. You can either take it from a downward-dog, or begin in a low lunge, placing weight through your hands, tuck the ankle in towards the centre of the body. Position the heel so that it is in line with the other hip. Shift your weight central so that it is eventually distributed between both hips. Hands should be placed on either side of your legs.

2.    Low lunge

    

Begin standing. Take a step on one leg in front of the body. As you place the heel down slowly bend the front knee and allow the knee of the back leg to rest on the floor. Ensure the bottom is tucked down and posture is upright.

3.    Spider-Man

From a press up position take one foot up towards the hand and place it down on the outside. The foot should be flat on the floor. Distribute the weight evenly between both hips and sink your weight down into the stretch.

4.    Wide squat

Stand with your feet slightly wider than your hips. Bend your knees and sink your bottom down towards the ground. Heels should be resting flat on the floor. If this is difficult you can use a rolled towel or a book under the heels as support. Bring your palms together and tuck your elbows into the side of your knees.

5.    Happy baby

Lying on your back draw your knees up into your chest. Hold your instep or big toes and allow your knees to fall into the side of your chest. Actively draw your knees towards the ground.

What are your favourite stretches for the hip?

-E

The importance of a well fitted bra with Firm Fit

If there’s anything you NEED for exercise women, it’s a sports bra! Forget those new Nike leggings or heart rate monitor, these are not important, a good fitting sports bra is!

 Breast structure

The female breasts are mostly comprised of fatty tissue which is supported by skin and fragile ligaments called the Coopers ligaments. No, unlike what you may think, there are no muscles within the breasts! Due to the lack of anatomical structure within the breast during high impact and repetitive exercise these non-elastic ligaments pull forcing them to stretch. Once they have stretched, they will not return to the length they once were, resulting in sagging breasts.

A good sports bra limits the amount of movement when performing high-intensity exercise such as running or jumping in dance class. Wearing ill-fitting or poorly structured bras can cause breast pain, upper back and shoulder problems.

The female breasts are affected by various hormonal changes such as menstruation, pregnancy, contraceptives and menopause. Such changes include changes in size, tenderness and density of the breasts.  It is currently unknown how the anatomical changes to a woman’s breasts that occur with age are affect the bra requirements for the older woman, however it is logical that the breasts must be supported in order to reduced shoulder, back and breast pain.

A funny story – one of my old secondary PE teachers told us that using a seated chest fly machine would reduce the sag of the breasts later in life. You can imagine the swarm of people to that machine afterwards!

The history of the sports bra

In 1977, two American women decided to make a bra more supportive for exercise. They did this through stitching 2 jock straps together. The Jockbra became the Jogbra! Nowadays a lot goes into the design of modern sports bras to provide structure and support.

 Sports bra design

Ultimately there are two common types of bras – the encapsulating bra and the compression bra.

The compression bra was the first type of bra to be designed, with its aim to restrict movement through compressing and flattening the breasts against the body. It is believed that this type of bra is better suited to women with a smaller cup size (A or B) (however at a C/D cup I feel perfectly comfortable wearing this style as long as it’s tight fitting). While women with larger breasts (C or D) require more support i.e. Encapsulating bras, which contain moulded cups to support the breasts individually. The breasts may move up to 21cm during exercise, and so the aim of the sports bra is for the breasts and trunk to move as one. Therefore even the smaller-chested of us still need some added support!

A 2013 study concluded that the most effective bras had the following features: compression, short vest style, high neckline, slings, cross back, bound neckline, no center gore, no wire, no cradle, no pad and a non-adjustable wide strap. This provides practical guidelines choosing the best design of sports bra!

A well-fitting bra

A shocking piece of research conducted by The University of Portsmouth reported ‘about half of all girls in UK secondary schools might avoid sport because of the embarrassment or pain caused by their breasts’, that  ‘only one in every ten 14 year old girls meets the government physical activity guidelines’ because ‘almost half of the girls they surveyed said their breasts had an effect on their sport or exercise participation’ and ‘15% of girls thought their breasts were too big to be able to exercise’. Even more shocking, ‘only 10% always wore a bra when exercising’. It is understandable that the teenage girl might feel uncomfortable with her changing body, however it is clear that little education has been given on the matter of breast health re the implications of not wearing a properly supportive bra. To find out more about The University of Portsmouth breast research follow this link to view an interesting infographic - http://www.port.ac.uk/department-of-sport-and-exercise-science/research/breast-health/

Additional research from the University of Portsmouth has found wearing a sports bra reduces the activity of the pectoral muscle by 55%, which could affect levels of fatigue when a woman runs. Plus supporting the breasts can significantly reduce the forces exerted through the leg and to the ground when running, reducing the risk of injury. It has also been suggested that the choice of bra may influence the breathing rate, lung capacity and thermos regulation during exercise. Therefore, by just wearing a sports bra, you could increase your athletic performance!

Indeed for the athlete, a sports bra is an integral part of their kit. The 11-times British javelin champion, Goldie Sayers has been reported to have commented that if she forgot her sports bra, she wouldn’t compete. The sports bra allows for the athlete to focus on the task at hand and not what their body is doing.

How to tell you’re wearing the wrong bra

1.       If you’re wearing the same bra to yoga as you are to run this is a bad idea! A sports bra for yoga or a barre class can be light and less supportive, however for high impact exercising you need something far more supportive.

2.       If you’re wearing two bras, then get rid!

3.       Spend the dosh to save saggy boobs. It might be all well and good paying £9.99 from H&M for a light bra, but this isn’t going to give you the proper support you need from paying £20 more on a sports brand bra.

4.       If your boobs hurt after you exercise.

5.       Cotton sports bras are not breathable enough for sport and it stretched. Sweat-wicking fabric is best! Plus, cotton sports bras are never supportive enough.

6.       6+ months old. Time to get out your purse!

 Follow these steps to find the perfectly fitted sports bra

ü  The band is horizontal around the whole trunk

ü  The cups do not bulge or gape

ü  The underwire follows the natural curve of the breast tissue

ü  The front of the bra sits flat against the chest

ü  Shoulder straps should be adjusted appropriately

Support when dancing

It was very noticeable when I was dancing 4 times a week that ballet leotards, although some fitted with a shelf bra, were not at all supportive.

During puberty I had some puppy fat on me, and consequently I had larger boobs. While they weren’t huge, I still struggled to find a good fitting leotard. Many leotard’s at the time were cut too closely under the arm pit (the side boob is not an exam requirement), had tiny thin straps with awful elastic that would easily stretch (especially as I was an am almost 6ft tall!) , low backs so you couldn’t wear a bra underneath, or had no internal bra support.

Even those bras with internal support were insufficient and at one stage I purchased a soft nude dance bra to go underneath. However this gave little more support when performing petite or grand allegro.

This problem is a very unlikely for the professional dancer. However, for young girls studying dance as a hobby, I believe better designed leotards should be made. If companies can make top quality sports bras, then there is no reason these designs cannot be integrated into a leotard.

For now, I would recommend wearing a decent sports bra underneath the leotard to help reduce any injuries or discomfort caused without.

  

Firm fit

I was recently very fortunate to be sent a few items by Firm Fit, a branch of the dance brand Dansez, a British dance and active wear manufacturer. Firm Fit design active wear for women participating in different sports and forms of exercise using high quality fabric sourced from Italy in order to support the female body through movement.

Their Minimal Bounce Bra was first launched in the 80s which has since been adapted.

The Punch Bra uses a compressive material to prevent damage to the Copper Ligaments within the breasts. I love the fit/shape of the Punch Bra as it sits very low, almost as a crop top. I have the medium size which fits me perfectly at a 10/12. The design is modern, with a bold colour showing through a black ‘mesh’ style overlay. The Layered Sports Bra is of a similar design and is a good option for those wanting something a bit brighter.

The elite sports bra is my favourite of the two I have worn! The bra is totally supportive and squishes me down to an a/b cup (which I love)! Not only this, but it stays completely in one place when moving around. When wearing most of my current sports bras I end up pulling down the bottom band after lifting my arms above my head. This can get annoying when working and exercising. Plus, the back design is pretty funky with an insert of colourful material.

Firm Fit were also kind enough to send me their Racer Vest which features a neon mesh back panel. This vest isn’t something I would usually choose to wear. However, after putting it on I am in love! The cut is perfect and fits me really well, and like the Elite Sports Bra, doesn’t ride up with movement.

These items ticks it all; chlorine resistant (for those swimmers looking for some extra support), blocks the sun’s harmful rays, is quick drying, environmentally friendly and wicks away the bodies sweat. I’m a big fan!

In the next few weeks Firm Fit are joining the organisation ‘United through Sport’ in St Lucia on the ‘Female Empowerment Project’. Here they shall be working with disadvantaged children to educate and raise awareness about health benefits of wearing a sports bra. Not only this, but they are sponsoring teams with kit, including sports bras and shorts for the girls competing in a competition in August – how ace are they!

Check out the Firm Fit range here - https://www.dans-ez.com/firmfit

The Dancer’s Essential Warm-up – Part 1 The Foot and Ankle

Photography by C. Rennison-Rae

The Anatomy

The foot consists of 26 bones and is divided into three separate parts- the hind foot, the midfoot and the forefoot.

·         The hind foot consists of the talus, calcaneus (heel bone), navicular, cuboid and 3 cuneiform bones.

·         The midfoot is comprised of 5 metatarsals.

·         The forefoot consists of the toes, each with three parts (the phalanges). Only the big toe (also known as hallux) has two phalange, just like the thumb.

The talus is a very important bone as it transfers the body’s weight to the foot, and is stabilised by multiple ligaments which are often exposed to injury due to insufficient strength at the joint.

The ankle Talocrural joint is classified as a hinge joint. Due to it being this kind of joint, movement is only possible in one plane i.e. plantarflexion (pointing the toes) and dorsiflexion (flexing the foot). The gastrocnemius, soleus and toe flexors work together to produce this movement. Dorsiflexion is carried out by the tibialis anterior, extensor hallucis longus, the peroneus tertius and the long toe extensors.

Inversion (sickle foot) and eversion (winged foot) of the ankle occurs at the Subtalar glide joint. Inversion is produced by the tibialis anterior and tibialis posterior. Eversion is carried out by the peroneal muscles.

Source: Bing Images

The importance of warming-up the foot and ankle

Strong coordinated feet are essential to a dancer’s technique.

The foot is required to be stable, yet at the same time, flexible and elastic. The joints of the foot are shock absorbers, built for dynamics and balance of the foot. Mobility of the foot is genetically determined, but good training from a young age can improve its form and mobility. Strength and stability are also important areas within the foot, which can be trained (an area I shall talk about in a future post).

Due to this, it is vitally important that the dancer thoroughly prepares their feet for class and performances. Fully preparing from the bottom of the kinetic chain up will contribute to preparing the rest of the body.

Follow these steps to correctly warm up your feet

Foot circles

This exercise not only acts as a gentle mobilisation exercise, but is also good for focusing the mind.

1.       Start by lying on your back. Bring the left knee to your chest and hold the shin parallel to the floor. Dorsiflex the ankle.

2.       Circle the foot to the outside, through a pointed foot, to the inside and back to the start in a dorsiflexed position.

3.       Repeat this 6 times and then repeat this movement in the opposite direction.

Note: Focus on working the whole range of movement while imagining yourself stirring a pot of thick porridge.

Good toes, naughty toes

1.       Sitting upright with your legs stretched out in front of you

2.       Wrap a theraband around the balls of the foot and hold either end of the band in both hands.

3.       Starting with the ankle in a neutral position, slowly roll through the foot to pointed ‘good’ toes. This movement should be against the resistance of the band.

4.       Slowly return the ankle to the neutral ‘naughty’ positon, resisting the recoil of the band.

5.       Repeat this exercise 15 times on each foot.

Good Toes

Naughty Toes

The Franklin Method

There are eight steps to follow to feel the full effects.

Preparation – stand comfortably on both feet and feel fully aware of your body

1.       Massage

Using one ball e.g. a tennis ball, gently roll your foot back and forth on the ball, massaging the whole sole of your foot.

How much pressure you apply is dependent on you as an individual.

2.       Forefoot rotation

Put your forefoot on the ball, keeping the heel on the floor. Inwardly rotate and outwardly rotate your foot, touching the little and then big toe to the ground.

Your knee and hip will move with the rotation of the foot. Go to your own comfort.

Repeat 5-6times each side.

3.       Inward/outward foot rolling with toes towards the sky

Continue rolling the foot inwards and outwards but reach the toes towards the sky.

4.       Point flex

Keeping a straight knee, roll the ball under the arch of the foot, point and flex 5-6 times (plantar flexion and dorsiflexion).

5.       Toe scrunch

With your forefoot foot still on the ball, hug the ball with your toes. Repeat this 5-6 times.

6.       Heel rotation

Bring the ball under your heel, toes brace on the floor. Rotate the heel inward and outward. Repeat 5-6 times.

7.       Step up

Place the ball in the centre of the foot and step up on it briefly, taking the other foot off the floor. Repeat 5-6 times. Keep alignment and posture.

8.       Take the ball away and stand on both feet. Notice how one foot feels different from the other.

Massage

Forefoot rotation

Heel rotation

Point flex

Forefoot rotation

Massage

Step Up

Toe Scrunch

Toes towards the sky

Single leg balance

1.       Using a folded towel, folded yoga matt or cushion place this under the standing leg.

2.       Raise the working leg off the floor and keep the standing leg slightly bent.

3.       Close your eyes and stabilise the joint.

4.       Progress this exercise by turning out or standing on demi pointe.

Hope you find these useful!

-E