Taryn, Author at Baudry Therapy Center

Run Longer, Stronger, and Healthier week 3

Week one we worked on foot strength.

Last week’s exercises targeted calf strength.

This week I want to look at improving calf flexibility. A common misconception when it comes to long distance running is that is takes place mostly in one plane of motion, the sagittal plane, meaning movement forward or backward. However, each joint in the body, regardless of activity, must move through three planes of motion (forward/backward, side to side, and rotation) for successful task completion.

In the attached video I demonstrate a dynamic calf stretch that is designed to improve calf / ankle mobility in all three planes of movement.

Next week will conclude our four-week runner’s series on the foot and ankle. Stay tuned as we discuss more techniques to improve joint and soft tissue mobility in the foot and ankle.

Run Longer, Stronger and Healthier #2

Week 2 Run Longer, Stronger: The Foot Continued

Last week we began working on strengthening the feet. You might be to the point now where you can see some space developing between your toes when you attempt to separate them. This week we are going to tackle another very important component to efficient running, strong feet, strong calves. Listed below are two exercises to add to your routine.

The Challenge: Running requires Calf Strength

Stand with the balls of your feet on the edge of a sturdy step. Let your heels come below the level of the step until you feel a slight stretch, then lift your heels up until you are on your tiptoes. Start with repetitions of 10-15 for 1-2 sets. The goal is to get strong enough to perform 2 sets of 30 repetitions.
1. Toe raise
After performing your heel raises stretch out the calves by keeping one knee straight, and bending the other knee allowing the heel of the straight leg to go below the level of the step. Hold the stretch for 20 seconds, repeat 2-3 times each side.
Look for our next running blog, Tuesday to learn dynamic stretching techniques for the foot and ankle.

Author: Taryn

Run Longer Stronger and Healthier # 3

Run Longer, Stronger and Healthier #2

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