Strengthen Your Stride: Shielding Injury

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Strengthen Your Stride: Shielding Injury


Overdone?  With Christmas now behind us – some of us are full pelt into our week and ‘weekend warrior modes’.   It’s here where more accidents and injuries ensue. A great active warm up prior to our exercise routine even just a few minutes to increase blood flow, flexibility and body temperature:

One exercise we recommend is standing side-to-side clam walks with a strong resistance band.  

With half squats as we take each outer step we can repeat these movements 10 reps in one direction and 10 reps in the opposite direction – up to 5 minutes.  Rest assured it is pretty exhausting in and of itself.

Other foot-focused warm-up exercise:

  1. Toe Taps:
    • Sit or stand with your feet flat on the ground.
    • Lift your toes off the floor and then tap them back down.
    • Repeat for 1-2 minutes.
  2. Ankle Circles:
      • Lift one foot off the ground and rotate your ankle in a circular motion.
      • Perform 10 clockwise circles and then 10 counterclockwise circles.
      • Switch to the other foot.
  3. Toe Flexor Stretch:
    • Sit on the floor with your legs extended in front of you.
    • Cross one ankle over the opposite knee.
    • Hold your toes with your hand and gently pull them back toward your shin.
    • Hold for 15-30 seconds and switch to the other foot.
  4. Heel Raises:
    • Stand with feet hip-width apart.
    • Lift your heels off the ground, rising onto your toes.
    • Hold for a moment, then lower your heels back down.
    • Repeat for 1-2 minutes.

Remember to perform these exercises gently and gradually increase intensity if needed.

Did you know? Side clam walks with a strong resistance band are effective in targeting the hip abductor muscles, particularly the gluteus medius, which helps in improving hip stability and preventing injuries related to hip and lower body misalignments.

Are you suffering from any foot condition?  At The Chelsea Clinic, we can help.  One of our podiatrist can assist and then recommend what treatments are best to get you back on track. Podiatrist South Kensington
Schedule an appointment here or you may call us at +44 (0) 207 101 4000


We hope you have a feetastic day!

-The Chelsea Clinic and Team



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Paola Ash at the Chelsea Clinic

At The Chelsea clinic we have a very specific skill set with regards the foot and ankle. Pleased to offer a bespoke service which is tailored to the individual. With over 20 years experience in the Fitness and Healthcare industry we are registered and qualified with the Health Care Professions Council, the College of Podiatry and the General Osteopathic Council.