05/18/2016
Do you have issues with your calves and feet cramping? I used to have major issues with my feet cramping during the long cycle and once I found these drills I never had a problem since!
Many times these cramping issues are due to weak feet and ankles. Spending your days in shoes can and will drastically weaken your feet and ankles. Your foot has 2200 nerve endings in it that are responsible for recruiting and stabilizing the joints of the ankles, knees, hips, and spine. When you put them in a shoe you limit their mobility similar to putting a cast on a broken limb. The limb becomes atrophied and not nearly as strong once you take the cast off. Fortunately, their are some fantastic drills you can do to strength your feet and ankles!
1. Get a lacrosse ball and roll the arches of your feet. As you roll over knots open and close the toes. Spend about 2min a foot on the ball.
2. Balancing on PVC pipes. Use a PVC pipe that is 4 inches in diameter, you will stand on top of them, feet in neutral alignment, toes spread grabbing the pipe, rolling the pipe in and out. Do this for 30 seconds. Next, do 10 calf raise on the pipe. Repeat this series with your feet turned out in "first position" and with your feet turned in, pigeon toed.
3. Log roll the pipe, this is advanced and I suggest starting on carpet and using poles or a wall to help with balance. Stand on the pipe and log roll it forward and then in reverse. Try to go about 5 feet each direction.
Do these drills 3-5 times per week and never go to failure. This shouldn't take more than 12 minutes to complete.
# feetcramps
