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Surf – Exercises from the board up

If you want to exercise to get in shape for surfing, start with your feet. The feet help provide shock absorption, balance, strength, control, power, flexibility, strength and agility to your ride.

So how do you get started? Most surfers have already benefited their feet from walking barefoot on sand or smooth rocks … not so sure about the coral.

All of the following exercises can be performed barefoot.

Sitting:

Begin by rolling a tennis ball under your foot. This helps to awaken the soft connective tissue (fascia). Do not put all your weight on the foot you are rolling. Work to use more pressure and use a lacrosse ball or golf ball. Roll the ball with a little more pressure under the heels, balls, and outer edge of the feet and less pressure on the arches and toes. Spend at least 1 minute on each foot.

Try to pick up sand / small stones with your toes. Once you have completed this task, try throwing the objects with your toes.

Lift your foot off the ground and write your favorite surf spot in the air. Imagine that your toes are a pen and your ankle is a wrist.

With your feet apart, keep your heels stationary and push / drag your toes and toes out of center. When they’re out as far as they can go (duck feet), lift the front of your feet off the ground (stationary heels) and bring them back to the neutral position. 10-15 times.

With your feet apart, keeping your heels stationary, lift your balls of your feet and toes and go outward. When they are as far away as possible, lower the balls of your feet and drag them back to the neutral position. 10-15 times.

Press all four little toes down and try to lift your big toe. This is a difficult exercise and when you first try it, you can lightly hold all 4 toes with your hand. Sometimes if you tap or lightly push the arch of your foot, it helps. 10-15 times.

Press down on the big toe and try to lift all 4 little toes. Again, you can start by spreading your toes as far apart as possible. Hold for 3-5 seconds 5-10 times.

Roll your feet back and forth from your heels to your toes. 15-20 times.

Standing

Walk on your heels and then walk on the balls of your feet.

Raise your big toe and feel the arch rise. Lower your toe and try to keep your arch elevated for a few seconds.

Stand on a step with the balls of your feet on the step and your heels dangling over the edge. Slowly use the entire front of your foot to rise as high as you can and then lower your heels as low as you can. 10-20 times.

If it hurts, don’t do it! This includes if you feel pain in your knees while working your feet. See a foot doctor for pain, surfer toe, and fungal problems.

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