RUNNING AFTER 50 - TIPS FOR STRENGTH & FITNESS.

 

RUNNING AFTER 50 - TIPS FOR STRENGTH & FITNESS.

As we get older..... beyond 40's & 50's, we naturally tend to lose strength, range of motion, and bone density. Actually after the age of 30's these all tend to slide down gradually. Running is a great way to get some of those things back, in addition to it being a such a fantastic cardiovascular activity. 

Running has it's own high standards that you have to hit and not being crushed by it. That means you need to be strong enough, mobile enough, and intelligent in your recovery so that we can get the advantage of running.

TIP NO. 1 : Intensity- intensity needs to be added into your weekly schedule to increase or maintain speed, as we tend to lose  speed and VO2 MAX as we get older. For this you need to some "Fartlek" style intervals where you need to alternate faster speeds with slower speeds, this is up to you to determine what's the best specific path for you.

You can start with 10 x 1 minute fast running followed by 1 minute of easier running. If you are ready for it, then could be 1 minute with higher perceived exertion or effort of fast running  at  8-9 out of 10 scale effort. If you are new to this, then go for a 6-7 or 6-8 out of 10 scale effort . During the easier minute, go a little slower than you are used to going. Basically it is the change of speed which is really going to be good for you. The best way to keep things healthy is to do this intervals on an uphill grade. In uphill grade the ground meets your feet resulting in lower impact, because you are going uphill your stride lengths is a little shorter. So, the key is as you age, especially over 50, is to keep little bit of intensity to keep our strength and speed up.

TIP NO. 2 : Strength training - specifically you should be strength training at least 3 times per week. It may seem a lot, but this balance of strength training is so important to support your running. As we age, we are better off doing a little less run mileage and doing more things that keep our bodies strong and healthy.

There are lot of exercises that you can do, but I have mentioned below 4  of my favourite body weight exercises for which you need not go to a gym or use any equipment, these exercises you should do at least 3 times a week. 

1. SQUAT : place your feet about shoulder width apart and toes slightly turned out, squeeze your glutes and tighten your abs, initiate the movement by pushing your hips back, let your knees push out a little bit. Squat down just as deep as you can. If you are a new squater, then may go halfway also. Keep your back as straight as possible. During going up and coming downs pressure to be on your heels. 

                 

            

2. PUSH-UPS : get into push-up position , squeeze your glutes and abs tight, fingers wide, hands screwed into the ground, lower yourself all the way to the ground, if doing for the first time then drop your knees and press up, otherwise simply the movement by not dropping your knees to the ground. 

                              

3. LUNGES : feet in a wider stance , step out and drop back knee to the ground. These are great to strengthen your hips, glutes, hamstrings & quads. Do not allow the knee to shift or collapse in any way. The extension of the back leg is super important.

4. BURPEES : this is great for moving faster, adding coordination and elevating your heart rate, also a great way for intensity without running. Put your hands on the ground , jump your feet back, hips to the ground, bring your chest up first, snap your hips and stand . You can slow it down by stepping back , do a controlled push-up and step back in. 

Each of these 4 exercises you can go for 20-30 reps range in total, which is good for you. You can distribute this into 2 sets of 10 reps per set , or 3 sets of 8 reps per set, or 3 sets of 10 reps per set.

Do these routine 3 days in a week to build your strength and improve your fitness level. This will keep you in running as you want .

TIP NO. 3 : Recovery - this is something that really makes the magic happen. If you do not allow your body to repair and recharge, you wont benefit from the work that you have done. You will get injured, burnout and will not be runners for very long. Take one full day every week and dedicate it to mobility work, rest, and hydration.  

As your workouts increase, rest and hydration become more important. During workout carry your water bottle with you, pinch a little bit of salt in there, or maple syrup, into your water helps with absorption the fluid in your body little bit faster. 

Two of my favourite things for the mobility prospective -  as a general rule, it is good to tackle 2 body parts per day to stay fit and healthy - the hips and thoracic spine / upper back are the 2 areas that stiffen up the most once you are above 50. 

1. COUCH STRETCH - you can put your foot on a couch or against a wall , start on all fours (hands & knees) , drop your right knee to the ground and place your foot on the couch , if you are against a wall, place your shin all the way to the wall. Drive your hip forward keeping your abs tight, then in level 1 pull your left foot up into a long lunge, be patient with this, do not hurry, then take a few breaths and about 20 seconds before level 2, where you slowly rise to a more upright position and open up the whole system. Make sure that you are hinging at the hips, spend 2-3 minutes in upright position. Then work on the other leg. 

2. UPPER BACK ROLL - when your thoracic spine is stiff you lose extension and rotation , this effects your run with smooth arm swing. So you should do upper back/ thoracic spine mobility with a foam roller or 2 lacrosse balls together. Start by laying on the ground and place the roller between the shoulder blades, start by laying back on the roller starting at the bottom, roll and work your way up kink by kink. Be sure that you keep your abs tight , also be sure that you breath normal, lift your hips to work a different area , hug yourself to open your shoulder blades , rock back and forth lift your hips to add load, do normal breathing.

Spend a couple of minutes on each movement and stay focused on your breathing and find the difference in your body. 

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

- Instagram :                         fitnessfun.50

- e-mail :                               partha63.pd@gmail.com

                                                         Get Set Go..................

HOW TO START RUNNING AFTER 50 - BE TREK FIT.

 

HOW TO START RUNNING AFTER 50 - BE TREK-FIT.

Are you a middle-aged person looking for ways to stay fit and /or preparing yourself for a trek ? Try running, it is one of the best cardio exercises available. In this blog myself will guide you how to start running after you turn 50. 

Running is the best cardiovascular exercise, as it is very much closely related to trekking, where your knees and ankle movement increases, and their surrounding muscles get strengthened, this same movements get repeated during trekking. You should start your jogging at least 3-4 months before your trek starts, as a preparation. 

Your benchmark for running / jogging should be to cover 5 kilometres in 35-40 minutes.  Initially this number may look impossible for you, for your benefit let me break down the schedule - the day you start your preparation, start jogging just as per your capacity, may it be even 100-200 metres, but daily after the run note down the distance covered and time taken on that day. Now, daily try to increase the challenge gradually and you will see that within next 35-40 days you will be able to achieve your target of 5 km in 35-40 minutes. 

Running / jogging is one of the easier physical activities to get into, whatever your age. Nevertheless, people in their fifties may be hesitant to start due to the strain it may place on the joints and body in general. If this is you, follow this guide on how to start running / jogging after 50 and reap it's health benefits &/or get yourself ready for your dream trek.

1. Talk to your doctor first - anyone over the age of 50 should first see their physician before starting any strenuous physical activity or exercise regime. Your doctor knows your medical history and current conditions as well as any medications you are taking. 

If you have issues like  high blood pressure or diabetes, your doctor may suggest a modified running/jogging regime. Additionally, you may also have to be gentler on your body or even wear special gear, such as knee supports, if you have conditions like oesteoporosis, rheumatism, or joint injuries. In any case, it is best to let your doctor know that you plan to start running and listen to any concerns they might have.

2. Choose good running shoes - wearing the right footwear is the key. The right pair can help you make the most of your run while lowering the risk of injuries. Proper fitting shoes also correct your foot placement on the ground and decrease the impact on knee joints. Take the time to research, and invest in a quality pair.

3. Make a game plan - before getting started, it is a good idea to decide on some important details. Figure out various routs you can take at a local park or around the neighbourhood. Make sure it is a safe and easy path. In addition, plan your time so you can run 3 to 4 times per week for optimal results.

4. Choose and execute a specific strategy - a great strategy for runners over 50 is a walk-jog/run program. This simply involves intermittent walking and jogging to help build your endurance and pace without straining your body too much. 

Start with a fast-paced walk for about 5 minutes, run/jog for 2 to 4 minutes, then slow down to a brisk walk for 3 minutes. Repeat this 3 to 4 times. Finally, you can cool down by leisurely walking for about 5 minutes. 

5. Eventually increase your running time - as you run more and more, you can try to increase your running time and reduce your walking time. An additional 10 to 20 seconds is fine as is 2 minutes, depending on your endurance and how your body responds to the increase in run time.

Remember that the decision is up to you, and you will know if your body is comfortable with the changes. If not, it is perfectly okay to stay with the same walk-jog/run time until you feel ready to increase the intensity.

It may take as long as three weeks to achieve longer running times without having to slow down to a walk, but this is totally fine. Be patient and do not push yourself too hard. It is better to continually exercise than risk injuries due to a premature increase in intensity. 

6. Know your limits - If you want to increase your mileage, do so within the limits of 10 % a week. Running more than this additional amount can bring about injuries or burnout, which are not good scenarios for anyone, much less people over 50. Furthermore, if you have high blood pressure, diabetes, or other conditions, your doctor may have cautioned you about over exerting yourself.

These steps on how to start running after 50 can serve as your guide to getting your physical activity on track. Though you may have qualms about starting, think of the positive effects running can have on your weight, fitness and energy levels.

Keep in mind that it's never too late to start. So, what are you waiting for ? 

Try out those running shoes NOW.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

- Instagram :                         fitnessfun.50

- e-mail :                               partha63.pd@gmail.com

HOW TREKKING CAN TRANSFORM YOU .

 

HOW TREKKING CAN TRANSFORM YOU.

In my this blog, will be shedding light on how trekking can transform you - your MIND, BODY and SPIRIT for Lifelong.

For all those who are into trekking, it is much beyond than just an activity. We who are hard core trekking enthusiasts have at least one strong vision - EVERYONE MUST TREK, because especially myself has seen how "Trekking Transforms Lives".

Though it looks an ordinary statement, but it has an enormous implication.

Just a small rewind to about 31 years ago when I first started trekking on off beat trails in the hills and jungles of Tripura & Meghalaya, two small North-Eastern states of India. Trekking then almost did not exist in the country as an activity. Yes, there were pilgrimage travels or "Tirth Yatras" as called in India, to holy places in the Himalays - like Kedarnath, Badrinath, Amarnath, Panch Kedars, Kailash- Mansarovar and few more, where the devotees would hike to reach the shrines, but then those routs were pretty tough, not as convenient as now. It was only the hard core veterans who trekked. There  was no information about trekking, there was no talk about safety, preparedness, nobody knew much about trekking trails, neither understood the potential and benefit of trekking.

We enthusiast trekkers want everyone to trek - regular people like us, our parents, young ones, students, everyone. I have seen trekkers come back and tell us that their lives have changed after a trek, their perspective and understanding about life has changed. 

Especially when you trek in the Himalayas, stand in front of a majestic mountain, your that feeling of being someone great in your society, among friends, or in professional life, your vanity, pride just vanishes in seconds, then you understand that we are just a spec on this planet. Considering the formation of the Himalayas which began 50 million years ago and continues today, we are just "Pop-ups", imagine how many like us have come and gone before us and will, after us, we then realise by our coming & going this Earth gets least effected. 

The majestic Himalayas by  it's grandeur, flora & fauna and mysterious nature makes us realise the nature of life that we are as created by that Eternal Source, our possibilities are limitless as compared to any other life on this planet, provided we realise our capabilities and move in that direction. 

During a trek you will realise that, how in most part of our active life we are too much engrossed in building career, family, fame, position, greed for excess wealth, status....... as if we are immortals, in this process have we ever thought how much time we really spent on ourselves, what have we done to attain that state of self realisation and be really in a state of joyful and contributed to other living beings and mother nature. 

Human body is a treasure per se and it should be nurtured as nature does to humans. Being passionate about trekking and fitness, I believe in the power of development of soul, body and mind through trekking. 

Let me narrate a small incident that myself witnessed during one of my treks in the Himalayas. It was September of 2003, as always was on a solo trek to the Tritiya (third) Kedar of the Panch-Kedars (5 Kedar Temples) "Tunganath - Chandrashila" in the Norther Indian state of Uttarakhand, in Garhwal district.  Tunganath Temple situated at an altitude of 3680 meters (12070 ft.), is the one of the highest Shiva temple located at second highest altitude in the world, after Muktinath (3710 meters) in Nepal. 

                                      

                                      

                                                              Tunganath Temple

Situated at an elevation of  about 3,690 metres, Chandrashila summit provides views of the Himalayas, including Nandadevi, Trishul, Kedar Peak, Bandarpunch & Choukhamba peaks. It was early morning, dawn was just breaking, and I had just reached the summit - Chandrashila, as I came up saw the magical sunrise happening in the mountains. One by one few other trekkers from Bangalore with whom I had met during my trek to Tunganath also came up, and more or less when every one were up at the summit I gave myself some time to experience the beautiful sunrise, these are some of the rare moments of life time, which we miss in our day to day city life. 

                                                               Chandrashila Summit

As myself was engrossed by the grandeur of nature, heard a noise as if someone was trying to climb up, bit surprised as nearly all those who trekked with me to Tunganath were already up at the summit, during those days this was not so much known trekking destination and only few trekkers would venture to these destinations. I just went to the edge and looked down, was immensely  astonished to find that  Mr. Karthik, one of the trekkers who was member of that group whom I had met and found him to be physically unfit for this trek & was suffering from mountain sickness and was advised to rest at  the Tunganath camp was struggling towards the Chandrashila summit. He was about 20 meters below the summit was laboriously making his way towards the submit. As he reached the summit he stood in front of  the shrine at the top of Chandrashila with folded hands with tears rolling down his eyes, he started weeping, then the weep became a sob and was crying uncontrollably. One of his fellow trekker went up to and gave him a warm hug to calm him down.

 

Later in the evening when I went back to the base camp, I asked Mr Karthik (I am still in contact with him) his story, his burst of emotions had much deeper past, he was in his mid 30's , he was recently promoted as a project manager in a renowned IT company at Bangalore, he was very surprised by this promotion as he was not at all expecting it. He was one of those very soft spoken, kept to the background but did his routine work very religiously and go home. He was someone who was under confident and lacked self-belief . This trek had a profound impact on Mr. Karthik, he discovered on his climb to Chandrashila summit that he had that inner resolve and inner strength which went much beyond himself. He realised that he could overcome difficulties that he did not know he was capable of, he was filled-up with positivity which no amount of pep talk or counselling could do, and this positivity stayed  with him for long, when he went home he was a changed person and this change was permanent. This is not a stray incident, I hear many such incidents from many of my trekking friends from all over the world.

The above incident reconfirms what scientists have been telling us for a very long time, that the mountains or trekking has a very big impact on our body, mind and spirit, a much bigger impact than what we ever imagined it to be. 

When we are on the mountains and we are trekking, we have nothing to distract us, it is just us and the nature. We are constantly surrounded by the positive imaginary of the nature, we are seeing mountains, valleys, snow, grass lands, meadows with herd of sheep grazing, forests, seeing sun rise, sun sets, moon rise , moon set, night sky filled with bright stars, this constant positive imaginary of nature surrounds us so much so that it removes any negative thoughts from our mind, forget negative thoughts it removes any thoughts from our mind. We even forget what day and time it is. 

This has a miraculous impact on our minds. It has a calming effect, the buzz that is in our mind starts to move and fade, the nerves try to sooth, we start feeling happier, we become lighter and laughter and smile flows immediately, there is a spring in our step. There is a science behind it, and the science that got to do with  hormones. During a trek we get a big boost of Endorphins - the hormone that makes us feel happy, we get a large boost of Serotonin - the hormone that relaxes us, there is also the push of Dopamine - the hormone that triggers our reward sense, makes us feel accomplished. Also, lots of Oxytocin gets pushed into us, these helps us to be in a feeling of tranquility, feeling of love , all these hormones put together makes us feel happy, collected and energised. 

Now, it is known to us that nature has a major impact on our mental state, this has been known to us for tens, hundreds and thousands of years, yet in the modern world we seem to be ignoring this. Forget about mental strength, trekking has a big impact on our body, one hour of trek can burn about 450-550 calories, imagine what a 5-6 hours of trekking can do, this is usually a trekking time in a day. 

Trekking uphill is almost like climbing stairs or doing lunges, our glutes, quads, hamstrings, calf muscles are working over and over and getting stronger. A trek is not on an even surface or on a road, our body is always making micro adjustments every second , every minute, no two steps are alike. These micro adjustments are done by our abs and lower back muscles, so, this is nothing but strengthening our core. If you are carrying a backpack it is an additional weight training. By strengthening of our core, scientist have told long ago that, if you want a longer and fitter body you need to have a strong core, because a core gives us a sense of balance and stability, and that is what the micro adjustments are doing, it is giving us a balance and stability as we are trekking.

How many years of trekking experience you may have , has little to do as every new trek will bring in new challenges and varied level of  difficulties, so one has to be always prepared before every trek.

The biggest impact of trekking is on the human spirit. Human spirit is nothing but the human nature that we are, the person we are, the person we become. Trekking repairs relationships together, making good friends, we become better human beings. Now, on a trek there is nothing to distract us, there are no electronic device, there are non who will interrupt your thoughts, the conversations you have with your trek mates are very honest, free and frank and free flowing. We have a common venture, sharing same tents, we are pitching our tents, rolling our sleeping bags, and a common adventure to navigate. This common adventure and free flowing conversations helps in forming  deep bonds with our trek mates. We allow ourselves to open up. During a trek people talk more intimately with their trek mates whom they are with for 5 or 7 days, than they did with friends of many years.

Now, in this modern world when acquaintances are fleeting and friendships are fickle, the chance to bond with somebody for life time can not be ignored. 

Treks help those who are struggling in life, facing difficulties, because a trek is almost like a journey of difficulties which mirrors it, in a trek we are always battling adventure which we are overcoming difficulties,  difficulties of terrain, difficulties of altitude, weather, even our own physicality.  When we overcome these, we become more resilient, we are able to tackle life's problems easily. It is like - "If I can do this trek, I can do anything in life". 

A trek makes us creative and think more clearly, you will get more innovative ideas during a trek, than sitting in your office. Have seen people change their profession, their careers, dive into something new after they finished their trek. Trek has a profound impact on people, it makes us overcome challenges, overcome difficulties, it helps us to take on knew things, makes us more focused, creative, sensitive, it makes us healthy, our body gets better, making a huge impact on our MIND, BODY & SPIRIT, that we can not ignore it.

If you have not yet started TREKKING, then perhaps you MUST.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

- Instagram :                         fitnessfun.50

- e-mail :                               partha63.pd@gmail.com

DOWNHILL TECHNIQUE & STAMINA BUILDING TIPS FOR TREKKERS.

 

DOWNHILL TECHNIQUE & STAMINA BUILDING TIPS FOR TREKKERS.

In my this blog you will learn two very vital aspects of trekking, especially if you are on a mountain trail. While training for an upcoming trek these are the two aspects on which little emphasis is given by the budding trekkers, even by some of the seasoned trekkers. Neglecting these two aspects may turn your trek into a nightmare.

DOWNHILL TECHNIQUE :

During your trek when you start out on long descends, you often find that uphill climb was easier. This is because most of you do not know the right technique of descending and end up with bad knee and toe pain. There is a right technique of descending down a slope, which myself will mention in this blog.

One of the most important part during a mountain trek is going down, here are few techniques to go down faster and safer : 

1. Visualise - look about 6-7 steps ahead and close, to anticipate where to put the feet and the trajectory.

2. Know the terrain - is it rocky, grass, wet, dry, snow, lose gravel, & so on , or a mix terrain.

3. The balance & gravity centre - use your body too keep the gravity centre on the centre or front of you.

4. Keep your knee joint lose - most trekkers keep their joints tight during descent as a result adds lot of pressure on their knees. Keep your knees lose, you should have a kind of spring in your step while you are going downhill, so to have more agility and flexibility while you are coming down.

5. Do not arrest your descending speed - most trekkers tend to slow down because they feel scared of going too fast downhill, this adds lot of pressure on their knees and toes. So, do not slow down, always go gravity as much as possible. If you think you are going too fast, then use trekking poles for more stability and to control your speed.

6. Use a trekking poles - this is very important especially while descending, it reduces your energy consumption by 40%. It also acts as your third leg. If you have 2 poles then you can come down easily like an animal. It is very easy when you use your poles when you descend, it gives you lot of balance and stability. 

7.  Put your heel down first and then your toe - when climbing down, put your heel down first then your toe,..... heel - toe..... heel - toe...... heel - toe....... always like that. If you put your toe down first then you are putting a lot of pressure on your toes, it is going to hit the inside of your shoes, resulting in blue toe nails , blisters and pain. 

8. Lean back to lower your centre of gravity - while going down lean a little backward so that you lower your centre of gravity, that way you can maintain a good balance while descending. 

9. Take a zig-zag path -  when you are coming down a steep slope, try to take a criss-cross  or a zig-zag path especially if it is a flat surfaced slope, that way you will reduce the gradient gradient that you are coming down, and the descend will be easier for you. 

10. Take side-step - do not come down with your toes pointing front, take side steps so that you have more surface area gripping the surface and will not slip, it is also easier to criss-cross down the slope in this way. 

11. Step on flat surfaces - always find flat surface to put your foot on, there might be rocky trails, gravels on the trail. This has to be kept in mind.

12. Tie your shoes tight - while going down make sure your shoe laces are tied very tight, so that you ankle is supported well with the ankle support of your shoes, and your feet should not slip down and hit the inside front part of your shoes, this will cause your toe pain. 

These are some of the right techniques to follow when you are going downhill or descend.

STAMINA BUILDING TIPS FOR TREKKERS :

Whenever  you think of trekking, you must know that the experience of trekking can only be blissful when you are well prepared for it. If you are unfit for trekking, then for sure your pleasure will turn into pain. 

So, how do you build stamina for trekking ? 

Thus before trekking , you need to build your inner stamina and endurance for which you need to follow the following tips :

1. Going for small trekking - remember that trekking is all about inner core strength and stamina. If you have low stamina and endurance it would be difficult for you to go on any trekking. 

Thus if you go small hiking after every 20-25 days, it will help you adjust to the pressure during trekking. Apart from this, it will enable your body to get prepared for sudden blood pressure change, altitude variation etc.

2. Start eating healthy - healthy eating is very necessary. A light body weight personis able to carry himself at a longer distance than fat or overweight person. 

Thus, the better you eat or consume, the more you detoxify your body. Try making small meals so that you get adjusted to healthy eating.

3. Be active - we know that off season activity can be tiring or boring or might be even difficult, but it is very important to make yourself active during the off season as well.

The more active you are, the more your body will get adjusted to various climate and atmospheric pressures. 

4. Weekday endurance activity - for building your core for hiking you need to get yourself trained. 

Try to do the cardio activity more than muscle training activity. Start with low-intensity cardio and with increasing the intensity level every day so that your core gets strong.

5. Weekend endurance activity - on your weekends go for a small marathon. This will help you build your inner core strength as well as prepare you for long runs.

The more you run and the more you are into cardio, it will help you get prepared for your trekking. 

6. Never skip your workouts - workouts are very necessary for hiking. As our main aim is to build the stamina, endurance and weight management. 

One should remember that workouts play a great role in building your endurance level strong. The more you train yourself, the more you make yourself better. 

7. Be focused - the focus is very much necessary. A strong focus and will power you have, the more yo are going to get trek-fit . 

Without focus and will power it would be difficult to move forward in training for a trek. Thus stay focused. 

Trekking can only be done successfully if you have passion for it. Without passion, nothing would be easy to achieve. All the above tips mentioned to build stamina, endurance for trekking can only be achieved if you have the inner passion to work towards it.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

- Instagram :                         fitnessfun.50

- e-mail :                               partha63.pd@gmail.com

                                                 

 

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS.

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS .

You might be doing strength training, cardio exercises, endurance routine, breathing exercises , to be trek fit..... you could be the fittest person on the planet , but with weak ankle joints you may roll an ankle and it's a donkey riding time for you, turning your trekking into a nightmare, not only for you, but for the other team members too.

Poor ankle mobility can inhibit your ability to properly perform compound movements, from trekking, lifting weights, seemingly basic squat patterns. It will immensely effect your gait ( how you walk ), your running economy,and other cardio vascular activities. With ankle mobility being involved in so many movements not only during trekking, but also in your day to day activities, it is important to consider what your own ankle mobility is like, especially your ankle dorsiflexion. Poor ankle dorsiflexion is often due to tightness in one or more of the calf muscles.

The ankles primary need is mobility, while the knee's primary need is stability, the hip's primary need is mobility, and the lumber spine needs stability. If a mobile joint loses range of motion, it will lead to stable joint attempting to compensate for this loss of motion. This compensation will effect the whole chain of stacked joints that the body is comprised of.  Often when someone is experiencing knee pain, the actual cause of this pain may have originated from issues at either the joint above or below the knee (hip or ankle, which are mobile joints).

Whether hiking, trekking, or backpacking, an ankle injury can be a painstaking setback for any adventure travel. Doing hiking exercises to improve your  mobility, ankle strength, and the perception of the position of your body are the most effective methods of ankle injury prevention. Add the exercises and stretches mentioned in my this blog - "ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS",  to your workout routine to build your strength, balance, and flexibility.

Adequate ankle strength is necessary for stability, which allows normal movement patterns. The ankle joint moves in multiple directions including :

1. Inversion (inward).

2. Eversion (outward).

3. Dorsiflexion (upward).

4. Plantar flexion (downward).

Gaining strength in all four directions is important for preventing future ankle injuries.

When it comes to physical preparation for mountain trekkers or mountaineers, mobility is often completely overlooked by most. Which is a SHAME. Because if certain joints do not have the range of motion they require, then it can cause many compensations through the body. Which may often cause or contribute to discomfort, pain and injury.

While aerobic conditioning and strength training should be two of the big blocks in any mountain trekking preparation, you should be very serious about MOBILITY..... especially ANKLE MOBILITY.

Having a sufficient range of motion in the ankles is important for a couple of big reasons for mountain trekkers :

1) If the ankles are restricted, this will cause the body to try and find more movement somewhere else, which will typically end up allowing extra movements in the feet or knees. This has consequences in your trekking, hiking, running, climbing and strength training, and can often contribute to pain and injury. 

2) If the ankles are restricted, it will be difficult to plant your feet properly on steep inclines, which will cause the calves to do a huge amount of unnecessary work.

While mountain trekking is an activity enjoyed because of it's carefree and exploratory nature, you need to take lot of precautions in your expedition. One of the most common injury among trekkers is an ANKLE SPRAIN. Your ankle joint supplies the power for 40% to 70% of your forward movement during walking.

You sprain your ankle when you roll, twist or turn your ankle in an awkward manner. This impact stretches or tears the strong bands of tissues or ligaments that helps hold  our bones together. Sprains while trekking and hiking are very common because the routs can be challenging and rough throughout  the ranges. Hence, falling and landing awkwardly on your feet are more likely to happen on uneven surfaces. Prior ankle injuries, poor physical strength or flexibility, and the selection of low quality trekking gears add up to the risk of getting sprain.

Do you roll and sprain your ankles often ? Do your knees and ankles give you pain when going downhill ?

In my this blog you will learn NO EQUIPMENT ANKLE MOBILITY ROUTINE that you should do at home to prepare your ankles for the mountains to make them mountain-proof. This is a simple but effective ankle routine which will prevent sprained ankles, rolled ankles or worse ! These are very common issues faced by most mountain trekkers.

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS. 

Do these ankle strength exercises and get some leg guns for the mountains :

1. Calf Raise : 

This exercise will also stretch the muscles in the legs and ankles. To perform a calf raise, follow these steps -

a. Stand on a slightly raised platform, such as a step .

b. keep the balls of the feet on the surface of the platform, letting the heels hang off the back.

c. push up with the toes so that the heels raise above the surface.

d. let the heels fall back to just below the surface of the raised platform.

e. repeat the stretch 15 times . 

f. do 3 sets of 15 reps each.

2. Three Way Calf Raise :  1-2 sets. 10 reps per set with 5 sec. hold in each position.  

This  exercise is somewhat same as the calf raise, instead of a raised platform here you have to stand straight on the floor. 

Here, first stand straight , hold a wall or backrest of a chair, with your toes pointing front, then slowly raise your heals to the extent where you feel maximum contraction on your calf, hold this position for 5 secs. then slowly return to the original position. Repeat this 10 times and take about 7-9 seconds rest and do 1 more sets. 

Similarly, now with your toes point inward do this exercise for 2 sets. Again, with your toes pointing outward do this exercise for 2 sets.

3. Single Leg Hop : 1-2 sets. 20-50 reps per side, per set.

This is a very simple but very effective exercise for your ankle flexibility and strengthening. Here you have to stand straight on the floor, first lift your left leg and start hopping on your right leg, make sure that your hop should be initiated by your toe and landing should be also on your toe with your knee slightly bent to absorb the landing jerk on your knees. On each leg hop 20-50 times, do max 2 sets per leg.

4. Single Leg Balance : 1-2 sets.  3-5 attempts per side, per set.

This is a simple workout where you have to just stand on one leg with your head straight & look in front, and balance your body for about 60-90 secs per leg. To make this challenging do this exercise with your eyes closed.

5. Preying Mantis : 1-2 sets . 3-5 attempts + 10 sec. hold per side, per set.

This exercise is bit challenging than the single leg balance. Here you have to stand on one leg, with the other leg extended forward, then slightly bend your knee of the leg on which you are standing and bend your upper torso forward, hold this position for about 10 seconds. Then repeat on your other leg.

6. Dorsiflexion & Plantarflexion with 20 seconds hold :

                                              

They refer to the two surfaces of the foot, the dorsum (superior surface) and the plantar surface (the sole). 

Dorsiflexion refers to the flexion at the ankle , so that the foot points more superiorly. This is the backward bending and contracting of your foot. This is the extension of your foot at the ankle. Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. This you can do either sitting on a chair or standing. Here you have to contract the shinbones and flex the ankle joint. When you raised your toe, hold the position for about 20 seconds.

Plantar flexion refers extension at the ankle, so that the foot points inferiorly. This is the movement that allows you to press the gas pedal of your car. here you are on your toes. This movement of the foot in a downward motion away from the body. This exercise can also be done by sitting on a chair or standing. When you raised your heel, hold the position for about 20 seconds.

7. Planter Calf Smash with 90-120 seconds hold :

This is a simple calf raise exercise, the difference is here you have to hold the raise with maximum calf muscle contraction for about 90-120 seconds.

8. Dorsiflexion Bounce : 2 sets with 30-60 reps per set :

Be on the floor on your knees, then take your right foot forward and be on lunges position. Then try to lean far forward as much your dorsiflexion will allow , make sure your front knee is not rotating inward. Now bounce as much as that your knee of your leg which is at back raises for about 4-5 cms from ground. Do about 30-60 reps per set, then repeat with your other leg forward.

9. Ankle Roll : 2 sets with 15 reps + 20 second hold, per set.

Here we will be rolling our each ankles , first externally for about 15 reps per leg and then holding it for about 20-30 seconds at the end of last rep, then do the same with internal roll.

This exercise you can do either standing or in squat position.

10. Thunderbolt or Diamond Posture (Vajrasana) : To be on this posture for minimum 60 seconds to start with, as you progress may go up to 15-20 minutes.

End the routine with a YOGA ASANA -  sit in VAJRASANA posture (Thunderbolt or Diamond Posture) & do slow & deep inhalation through your nose & slow exhalation through nose. This Yoga posture strengthens your back,legs, pelvic muscles & stretches your Knee, ankle & hip. 

Start by kneeling on the floor. Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet should face upward with your toes touching. Sit back on your legs with your buttocks resting on your heels and thighs resting on your calves. Put your hands on your thighs and adjust your pelvis slightly backward and forward untill you are comfortable. Keep your head straight to gaze forward, with your chin parallel to the floor. Position your hands palms down on your thighs with arms relaxed.  

Do this Ankle mobility routine at least 3 times a week.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

💪Take minimum 20 seconds of rest between each exercise. Can sip water in between exercises.

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

Do FOLLOW my BLOG PAGE for latest updates on FITNESS.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

- Instagram :                         fitnessfun.50

- e-mail :                               partha63.pd@gmail.com