Wednesday, August 19, 2009

DO NOT FORGET THE LOWER LEGS

By Rob Williams, For Canwest News Service


Tibialis toe raises - Adam and Eve time

Work all muscles regularly for great-looking pins.
Summer is the season for shorts, skirts, sandals and flip-flops. If you've got your legs on display, are you making sure they look their best? And what is this doing for your feet? Since many people are used to wearing supportive footwear for most of the year, the switch to less supportive shoes can cause problems with their foot function and overall alignment. This is because the muscles of the feet get deconditioned as a result of wearing shoes that constantly brace the foot.

Some exercisers might remember to do calf raises at the gym, but very few people make sure they work all of the muscles of the lower legs and feet regularly. To make sure that you have great looking legs, and functional feet that are stable and strong, it's important to challenge them with regular exercise, just like any other muscle group in the body. It doesn't have to take long, and it will pay off in terms of appearance, athleticism and comfort.

I find that if I do most of my lower-leg training with my shoes off I'm able to feel the exercises much more in the leg muscles. I also know that I'm improving the intrinsic support of the foot, as long as I pay attention to my alignment when doing the movements.

The exercises I've included this week are demonstrated by kinesiology student Heather Keep, and can be done outdoors with no equipment at all. Be certain to gradually warm up your body and stretch your calves before doing these exercises to prevent muscle strains. Always pay attention to your body alignment as you train and stop immediately if you feel pain or in any way unwell.

Rob Williams is a kinesiologist and posture specialist in downtown Vancouver. He welcomes questions at rob@williamshealthgroup.com

1. Tibialis toe raises



It's always important to avoid muscle imbalances across any joint in the body. Because your calf muscles are used all day to lift your body up and down, it's important to train the tibialis muscle that lies opposite the calf muscle, down the front of the lower leg. The action of this muscle is to pull the toes upward toward the shin. To work this muscle effectively, stand with your heels on the edge of a stair, while holding firmly to a handrail. Lower your toes downward, then pull them upward toward your shins, making sure that they come higher than a neutral position. This action should raise your body slightly upward. Be careful not to lean backward as you perform the movement. With 2 sets of 10-15 repetitions you should start to feel fatigue and burning in the front of your lower leg.

2. Hop-around-the-clock



Once you've warmed up your lower leg and foot muscles, it's time to challenge them with an athletic activity. Single-leg hops are great for developing power and stability in the lower leg and foot. From your starting position at the centre of an imaginary clock, hop to each 'hour' on the clock, then back to centre, working your way around the face of the clock. Perform 1-2 sets on each leg, with controlled movements, maintaining neutral athletic posture throughout the set. It's important to begin with small hops and pay attention to hip, knee and ankle position at all times. Advanced exercisers can attempt this exercise with their eyes closed.

3. Barefoot calf raise



If you've never tried it, it's surprisingly difficult to perform calf raises in bare feet on uneven ground. It's even more challenging to perform them while maintaining good neutral alignment of the ankle joint. To do this exercise, stand near a post or railing that you can use for support if necessary. Start using two legs while holding on to the support. Raise and lower your body weight onto your toes, being careful not to let your ankles roll inward or outward. If this is easy for you, try letting go of the support so that you have to balance on your own. Progress to using one leg with, and then without, the support. Whether on one leg or two, you should feel a good burning sensation in the calf muscle by the time you finish. Perform 2-3 sets of 15-20 repetitions with each leg.

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