Foot Rehab w/ Brian Mackenzie

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Your feet are your primary connection to the ground. The arch of your foot is a natural occurrence that every human has. If you’ve been told you have “flat feet”, you do not. Instead, you have one of the following:

  • feet that don’t really work
  • stiff non-working tissue
  • hips that don’t have a connection to the feet (stability)
  • or (gasp) all of the above

Each of these can be fixed. The problem is that most people do not want to fix things like this, or they do not understand that they are, indeed, fixable. There are several ways to handle the rehabilitation process through exercises and general movement understanding.

Having weak feet is not okay. You were designed to have very strong feet! By way of shoes, sitting, and general lack of moving, we have, quite literally, destroyed this connection to the ground. When you don’t properly feel the ground, you pound the ground. When you pound the ground, you get injured. Your beautiful designer shoes (specially equipped with a nice cushion) have masked your movement faults by providing a temporary relief for you from the disfunction you have in mobility. So what do you do? You kick your shoes off as much as you can, and/or you start spending time working on your feet daily! 5-10 minutes a day is all you need to help lengthen the heel chord (achilles tendon) and open that paw up. Before you know it, you’ll have developed a better working foot that creates a proper connection to the ground. This, in turn, will have you moving in a much more efficient manner in a very short period of time.

Learn how to start rehabing your feet via the posts below.

*Photo courtesy of MARK BARROSO of Muscle & Fitness


















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Unscared, the all-new BTWB Coaching program, is sport specific training geared towards athletes looking to improve their “long game” by helping them build the specific tissues and body required specifically for running. It is for CrossFit athletes and Swim, Bike, Run, Row, Paddle athletes alike. It is designed to be followed with an existing program that incorporates 3-4 runs per week (like the Run Calibrator) or other Unscared running programs. The runs should happen on the days the strength program does not. Despite popular belief, power and speed are critical components to success in the endurance world. With this Running Strength Development Program you will increase your ability to get stronger at going faster- longer while also decreasing recovery time, reducing injuries, and promoting the preservation of lean tissue and creating a more sustainable performance curve.

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Learn more: http://btwb.com/unscared

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A biweekly newsletter curated by the btwb team. Our goal is to be simple, yet informative. The format will contain a quote, a WOD (with detailed stats from btwb), a throwback CrossFit moment, and a training article.