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260 Views β’ Aug 8, 2024 β’ Click to toggle off description
Penguin Marches, also known as Active Plant Walks, can be a fantastic exercise for those recovering from ankle sprains, calf strains, Achilles tendinopathy, plantar heel pain, and posterior ankle impingement. Theyβre also great for anyone looking to develop stronger calves! π¦΅β¨
π How to perform the exercise:Β
1οΈβ£ Stand high on your tiptoes.Β
2οΈβ£ Lift and flex: As you lift one leg from the ground, pull your toes up high towards your shin.Β
3οΈβ£ Step and plant: Take a small step forward and quickly plant your toes into the ground, letting them slap the surface.Β
4οΈβ£ Repeat: Perform the same steps with the other leg.Β
π Progression:Β
To make this exercise more challenging, you can add weight either with dumbbells by your side or with a barbell on your shoulders. ποΈββοΈ
π Prescription:Β
Aim for 2β3 sets of 6β8 reps on each leg (12β16 small steps).
π Runners & health professionals, like & save this post to use for later!
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#calfstrain #calfinjury #runninginjury #rehabexercises #rehab #strongcalves #anklesprain #anklepain #plantarheelpain #plantarfasciitis
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Uploaded At Aug 8, 2024 ^^
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RYD date created : 2024-08-08T16:40:07.846759Z
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@fabiolito28
1 month ago
I would if it didnt feel like a razor blade sliding across my tendons π
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