Feet and Ankles

Feet, our connection to the world around us. These 29 muscles, 33 joints, and 26 bones propel us through our lives. How they work and connect affects how everything up the chain works, from our ankles and hips, to our low backs and shoulders. Over the next few weeks, I am going to focus on our feet and how to keep them happy. Check back each week for new videos.

The best place to start, is to see if you have control of your feet. Try this video below. If you can’t get it at first, keep trying. It will come quicker than you think.

Now that we can move our toes, let’s try to gain some more range of motion. Try this big toe extension stretch with both a straight and bent knee. Hang out in both positions, but spend a little more time in the one that feels the most useful.

Moving up to the ankles with this next video. Limited range in our ankles usually means we have limited “rock”. Meaning our heel has a hard time rocking side-to-side. Try this next exercise to check on this side-to-side movement while also working on gaining more control of the movement.

Now that we have some side-to-side movement, we can work on increasing the range of our dorsiflexion (shin bone towards the top of the foot). This PAILs/RAILs exercise allows us to gain more range of motion while actively engaging that new range. This means, we are strengthening while we are gaining more flexibility.

Balance Challenge

Try our balance challenge and see where you stand (pun intended). Try each move (1 added each week). If you can do it, move to the next. If not, keep working at it daily until you have it, then progress to the next challenge.

Intro

Challenge #1

Challenge #2

Challenge #3

Challenge #4

Challenge #5

Weekend Recovery

After a weekend of playing, our bodies can wake up Monday morning a little stiff and tired. That doesn’t mean we don’t move. It means we give our bodies a little motion to help them recover stronger and feel better. Try these 4 mobility exercises to help keep you moving well.

Kneed Relief?

Our activities can put some strain on our knees. At the end of a long hike, or maybe it was a bike ride, or maybe after working in the garden our knees can feel achy and sore. Grab a foam roller and try these 3 exercises to help bring some relief to your knees.

Do your knees need more love? There are 3 routines on the Koa Fit Online Platform for knee health and strength. Check them out here.

Hip Mobility Month – Week Three

We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.