Sports Medicine Solutions

Just because you feel bad walking into a workout, doesn’t mean you’re going to have a bad workout.

I always say that the hardest part about the workout is getting to the gym. Once you get there and start to warm up, you may surprise yourself on how well you perform.

Consider the levers you could pull to improve your workout. You could be 1 decision away from crushing.

Considerations:

- what warm-up can I do to help print my body for the demands of this workout? More dynamic or maybe hit trouble spots with more TLC

- did I miss a meal? Maybe a rice crispy treat, uncrustable, etc and 20min for it to hit will help

- am I dehydrated? Start steady sipping water and electrolytes

- am I tired? Maybe it’s time for a 20min mindfulness session or some caffeine, but don’t over do it.

- things are moving too slow… are they? Or do they just feel that way? Video some of your sets and see what they look like. You might be surprised.

In the end, it might be a bad day. But don’t walk into the gym counting the workout as a waste before you try some or all of these.

Shoot us a DM if we can help!!

This is all about the muscles inside the foot. They can draw the toes closer to the heel. This doesn’t involve the toes or the lower leg. This is purely a foot thing.

If you see your toes curl and forefoot lift off the ground then you’re not doing it right. If you are leaning your lower leg any direction then things aren’t right. Make sure you can see/feel the difference.

You should see your foot contract. There are robust layers of muscle in your feet when you train them properly. Make sure the focus is on the right place.

Let us know how we can help you over come foot issues!

These are a TON of ways to work stability under external stress. This is one of my favorites to show people. It needs minimal equipment but has big reward.

Focus is on creating and maintaining the tripod foot. The arch/foot should be fully active. Your body should be stabile on top of the foot too.

A great way to build this into the workout is with single leg efforts like RDL or step ups.

Let me know if you need any help building a better foundation!

Got to spend last Saturday working with G.E.S. Mindset and CrossFit CSG at a weightlifting seminar instructed by . It was an amazing time and got to help some good people perform better. Needless to say, PRs were set. Can’t wait til the next collab!

Learning how to control the foot with external forces is important. The big toe is important. If you can create force through the big toe esp while controlling the rest of the foot then you are set up for success.

The intrinsic foot muscles (they start and end inside the foot) are crucial for balance. The extrinsic muscles (start in the lower leg but end in the foot) help to control ankle motion for balance.

Without the intrinsic foot muscles working well the rest of the leg has a sloppy foundation to create stability. The better the foundation the more stable your feet will be.

This is a great drill to help with this! If you have any questions please reach out. Stay tuned for more recommendations!

The foundation of your body is your foot. The foot should be ROBUST and STRONG! If it isn’t then there is work that needs to be done.

Not everyone needs a tough foot and ankle that can withstand max effort broad jumps, but you should be able to walk for a full day with no problems. Modern shoes can some times act as a crutch and prevent us from capitalizing on what our body can actually do.

This doesn’t mean I want you to get rid of arch support. It does mean, if you are training up for something, you should be building from the ground up.

Runners, lifters and hybrid athletes should be working to have the best foundation possible. Stay tuned for some of my favorite recommendations to help this happen!