Avoid Unnecessary Injuries #1

Foundation Exercises for the Feet

Toe Articulation Warm

Caring for your feet it the first step in creating a healthy, balanced, and functional body.

Devoting as much time to your feet as you do to your workouts helps minimize the risk of injury.

Many running-related injuries, such as shin splints, plantar fasciitis, and calf-strain, can be avoided by performing these exercises on a regular basis.

If you are considering transitioning to a minimal or barefoot running style, these exercises are especially important to add to your regularly scheduled fitness routine.

The following, informal video, shows Personal Trainer and USA Track and Field (USATF) Certified Level 1 Coach, Melissa Adylia Calasanz of Controlled Burn Fitness, performing the first few foundation exercises for the feet from a Controlled Burn Fitness Class.

Apologies for the abrupt ending due to the late realization that the feet were out of the shot during the last exercise

Your Feet are Your Foundation

To learn more, about the important of working on conditioning your feet to endure intense, weight-bearing, physical activity, please read the following

Care and Conditioning of  the Feet

and

Warm Ups Prior to Physical Activity

www.ControlledBurnFitness.com

Video, Shin Splints, Avoid Shin Splints, Barefoot, Bare Feet, Toes, Feet, Runners Conditioning, Dancers Conditioning, Dance, Running, Personal Training, Melissa Adylia Calasanz, Controlled Burn Fitness,

Core Conditioning: Table Top, Plank, to Push Up Series

Table Top, Plank, & Push Up Series

Melissa Adylia Calasanz of Controlled Burn Fitness

leads marathon runner, Andrew, through the

"Table Top to Push Up Sequence."

The key to this exercise is to go slow

Done correctly, this sequence is excellent for

Conditioning the Core

Building Endurance

Upper Body Strength

Mobility of the Hips

Breath Control

Body Awareness

Nearing the end of a training session with marathon runner, Andrew,  Melissa Adylia Calasanz of Controlled Burn Fitness leads Andrew through his 4th Table Top to Push Up Sequence.

This sequence is excellent for both the physical and mental conditioning necessary for endurance training.

It should be done slowly, focusing on keeping the breathing relaxed and in harmony with each movement/transition.

The sequence is completed, slowly, 4 times, which is considered 1 set.

For beginners, the objective is to complete each sequence while maintaining proper form and dignity.
A rest of up to 30 seconds is appropriate between the completion of each sequence.

As strength and endurance builds, the rests become shorter.

The goal is to build enough strength and endurance to complete the sequence, 4 times, without a rest.

For more advanced/conditioned clients, the goal is to complete 4 sets while still maintaining the slow and controlled pace, ideal form, and dignity.

www.ControlledBurnFitness.com