Focus on building strength in your lower body sequentially, commencing with calf raises as a foundational exercise.
Strengthening Your Lower Body for Injury Prevention and Improved Performance
In the world of fitness, trainer Keri Hupp of Planet Fitness stands out as a beacon of knowledge and expertise. With over seven years of experience, a dual Bachelor of Science degree in Athletic Training and Exercise Science, and a minor in Psychology, Keri is well-equipped to guide individuals towards a stronger, healthier, and more injury-resistant body.
One of Keri's recommended exercises for enhancing ankle mobility, stability, and overall lower body strength is the calf raise. This simple yet effective exercise is beneficial for various activities, helping to prevent injuries such as ankle sprains, plantar fasciitis, and Achilles tendinitis, and supporting knee stabilization. To perform a calf raise, stand with feet hip-width apart, engage the core, press through the balls of the feet, lift the heels, pause at the top of the movement, squeeze the calves, and slowly lower. For added support, one can hold onto a stable object such as the back of a chair, window sill, or table.
Another exercise Keri recommends is the kettlebell swing. This dynamic movement involves standing with feet shoulder-width apart, hinging at the hips, swinging the kettlebell to chest or head height, and controlling the swing as it moves back between the legs. If kettlebells are not accessible or if one is not comfortable with the swing exercise, a deadlift with dumbbells can be used as a substitute. Keri advocates for the kettlebell swing for improving cardiovascular fitness, strengthening the posterior chain, training coordination, balance, and core engagement.
The back squat exercise is another staple in Keri's training method. This compound movement targets multiple large muscle groups, including the glutes, quads, and hamstrings, and helps to build bone density, promote core strength, balance, and proper posture. To perform a back squat, set a barbell at shoulder height on a squat rack, step underneath, and perform a squat with feet wider than shoulder-width apart, keeping knees facing forward or outward, and lowering until thighs are parallel to the floor before standing back up. If a gym is not accessible, the back squat can be done with dumbbells.
Strengthening from the ground up, beginning with the ankles, can positively impact other areas by enhancing stability, reducing muscle imbalances, and minimizing compensatory movement patterns that often lead to injury. Strong lower body muscles, ligaments, and tendons provide better joint support, decreasing the likelihood of common injuries such as sprains, strains, or ligament tears. This is especially important for injury prevention, posture, and reducing fall risk as one gets older.
In her work, Keri consults with other fitness professionals such as strength and conditioning coaches and physical therapists to ensure her training methods are evidence-based and effective. With her extensive knowledge and experience, Keri Hupp is a valuable asset in the fitness industry, helping individuals to reach their health and fitness goals while minimizing the risk of injury.
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