Stretches for the low-arched runners!

 

1. Balancing

• Just simply balancing on one foot (and or with your eyes closed) can really help build core muscle strength and strengthen the arch of ones foot.

• You can make it more challenging by balancing on an unstable surface, such as a wobble board.
• Further to that you can move your foot in circular motions or move your centre of mass in different directions (i.e. front-back, side-side, diagonally) to create further strengthening. As long as you are doing this regularly (anywhere from 1x/wk to 1x/day depending on the amount of exercise you are doing and the speed of improvement you are hoping for).

2. Squats

• A number of squats a day can really strengthen the leg muscles. This is even without out weight and in some respects recommended without weight, because we are trying to coordinate muscles rather than truly build bulk.

• The number to do depends on what gets you puffing. The aim is to get the muscle working, so enough to get you puffing is what is recommended (10-20 would be a starting point). The main thing is that it is done daily!

• There are many types of abdominal core exercises, which are often tailored to the person and their problems. It is recommended that you come in to the clinic to be assessed and trained appropriately for this. WARNING: Some core exercises recommended for one person can actually be worse for another!