How to keep your feet and ankles injury free while smashing F45!September 24, 2018
It’s the fitness revolution that’s sweeping the nation- F45! Offering high intensity, 45 minute workouts, F45 is arguably one of the fastest growing training networks that Australia has seen! Focusing on functional exercises, F45 incorporates movements that are common in day to day activities, making it a great way to reduce the risk of injury in our everyday life. But, with such high training intensity comes risk of injury.
Listed below are a few tips on how to reduce your risk of foot and ankle injuries while smashing F45.
1) Stretch your calves!
Having tight calves is a risk factor for a whole host of foot and ankle pathologies! Think plantar fasciitis (heel pain), achilles tendinopathy and forefoot pain (among others).
A good general rule is to hold a stretch for 30 seconds and repeat 3 times. You should stretch your calves with both a bent leg and straight leg in order to target each muscle group within the calf complex.
Self-mobilisation is a great addition to stretching, and can help to reduce soft tissue adhesion and improve quality of movement in the joints of your feet. Use a spikey ball to roll along the bottom of your feet, from the heel to ball of your foot, applying as much pressure as you can tolerate. For optimum benefits, roll for 2-5 minutes on each side.
3) Invest in some good shoes (not just ones that look good!)
It is important to be wearing a shoe that is right for your feet. The $250 runner that your friend has may be a great shoe, but may not be a great shoe for your feet. It’s best to be fitted by a specialty shoe store (such as Active Feet or The Running Company), or alternatively your podiatrist can make recommendations based on assessment of your gait.
4) Know when to get help!
If you’re feeling a little niggle here or there, it’s important to know when to take yourself to see your podiatrist. Many people are guilty of using Google to self diagnose and treat an injury, but it is important to know your limits. We always aim to keep you active throughout your recovery, and seeking professional treatment sooner rather than later can be the difference between being able to continue normal training throughout treatment and having to modify or miss training all together for a period of time! If your pain persists beyond 4 consecutive days it is worth getting things checked out!
Feel free to contact us via email if you have any questions, we are here to help! Alternatively, you can call 1300 945 789 to book an appointment.