Ankles or shins bothering you?
Have you been running or walking with ankle or shin pain? If so, Chicago Area Runners Association's Tip of the Week features a few exercises to strengthen those ankles, improve balance and strengthen your gluteus medius. According to the experts, gluteus medius weakness can lead to lower leg injuries. One of three butt muscles, the gluteus medius is a thick muscle located on the outer surface of the pelvis -- bet ya didn't know that one!Try these four exercises three times a week, complete with testimonial from yours truly:
- Stand on a single leg while holding a ball above your head: Make big, halo-shaped circles above your head. 30x clockwise and then 30x counterclockwise. Switch legs. Ooh, counterclockwise is harder!
- Balance on a single leg with eyes closed: No, this isn't a drunk test. If it's too hard to keep your lids shut, open 'em. Bop your head forward and backwards 30x and follow with side-to-side bops 30x. Switch. Have a desk or chair nearby to grab -- I kept falling over.
- Balance on a single leg and glide opposite foot. Hover opposite foot along the ground to each spot across an 8-point star. 12X to each spot. Switch. Thought this one was easy until I reached the 5th point -- feel the burn!
- Balance on a single leg with three point touches: Reach both hands to a spot directly in front of you towards the ground, then do the same movement to your right and left side. Avoid kicking your opposite foot up, keep it hovering next to your standing foot. Keep a slight knee bend. 10x each spot. Switch. Wow, so that's the gluteus medius muscle -- really felt it when I reached left while standing on my left leg. Nice back stretch.
.jpg)
Happy Hour is Good For Your Health
Party Into the Wee Hours Without Worry
Bikini Season - Start Getting Ready Now
