Pushing fluids through the lower extremities, stimulating intrinsic muscles of the foot and facilitating fascial communication up the kinetic chain is important. The coordination of long chains of muscles is essential for strong and stable ligaments and optimal performance. Perform these exercises one after the other.
Self-care for the Foot
Circuit
x 1
LAR
Self-Massage: Foot
time
2-3 mins
Tempo
controlled
Rest
0
time
2-3 mins
Tempo
controlled
Rest
0
"How-to" self-massage for the feet
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 2-3 mins h:m:s | Controlled | 0 (h:m:s) |
LAR
Self-Massage: Lower Leg
time
1 min
Tempo
controlled
Rest
0
time
1 min
Tempo
controlled
Rest
0
"How-to" on Self-Massage for the Lower Leg
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 1 min h:m:s | Controlled | 0 (h:m:s) |
ULT
Big Toe Corkscrew SL Anterior Reach CR
reps
6 ea foot
Tempo
controlled
Rest
0
reps
6 ea foot
Tempo
controlled
Rest
0
Small Motor Unit Recruitment (SMUR) is the activation of the slow oxidative, Type 1 motor units that are proximal to our joints that act to help stabilize a joint during movement.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 ea foot | Controlled | 0 (h:m:s) |