Back squats, trap bar deadlifts and calf raise variations are my go to exercises after a warm up that includes some band work.
3 months ago
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I rolled my ankle 2 times wearing a pack and stepping down onto uneven surfaces. I can firmly recommend karaoke drills as a preventative. When healed, do them for the ankle, really drive some weight into them. Speed up and slow down to put braking force into them.
3 months ago | 0
Not knowing anything but wanting to be helpful, I asked ChatGPT. It spat a bunch of fancy words at me, but basically: - Slow lowering toe-taps (stand on step with heels supported and forefoot hanging off. flex to lift toes up, slowly lower toes below step 3-5 seconds. 2-3 sets of 8-12 - Heel walking for 30-60 seconds - Stand on slant board or wedge or some sort of decline. Lower into squat while keeping forefoot control. -Isometric Dorsiflex holds: resistance band around forefoot, pull toes up against band and hold 20-30 seconds, 3-5 reps - Sit or stand against wall with heels planted and lift toes toward shins. - single leg balance on bosu or wobble board. Eyes closed if you can, or toss a ball up and down. - Use shorter faster cadence on descents, don't overstride. - Use a trekking pole - wear stiffer soles. HTH! <3
3 months ago
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Long shot but could it be your footwear, I found Altra Lonepeaks to be the best trail shoe for me.
3 months ago
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Sarah Does Sass
Trail runners (or anyone in the know 😉) I found that I am a bit susceptible to Anterior Tibial Tendinitis. It happens on both sides simultaneously, and luckily, the onset is acute rather than chronic and resolves readily enough, but descending on rocky terrain, especially with a weighted pack, seems to be a real trigger.
I've already added some heel raises and band work to my routine to strengthen the tissue in the area, but if you have any recommendations that have worked for you, leave them in the comments! 🙂
3 months ago | [YT] | 18