Protect Your Knees, Ankles & Feet
No one should live with chronic joint pain, stiffness, or weakness. When we experience these issues in our lower body, it negatively affects every step of our daily life. Here’s how to bullet-proof your lower body so you can continue to do the activities you love for the rest of your life.
This course is designed to help you manage knee pain, ankle instability, and foot issues such as heel bursitis, plantar fasciitis, and hallux limitus.
You’ll be taken through a variety of exercises and rehabilitative techniques to help you develop joint stability throughout your legs. This is a 4-week series that offers you one longer 60-minute workout along with two shorter 10-25 minute workouts. Work towards stronger glutes, hamstrings, quads, and lower leg muscles. Develop a stronger arch in your foot. Increase flexibility and decrease inflammation. Discover the key to healthy, functional strong legs that hold you up for the rest of your life. Learn a little about your leg anatomy plus tips and tricks to keep your joints happy (such as how to approach footwear).
You’ll gain access to 12 exercise routines in addition to invaluable information about various techniques to manage pain and support your joints. You’ll learn how to tailor exercise to YOUR individual body through the understanding of anatomy and movement.
All fitness levels are welcome. We begin with gentle exercises and mobility techniques and progress as you get stronger. There will be many options for modifications along the way. You need minimal equipment such as a mat to lie on the floor, a chair to sit in, stretchy bands and optional dumbbells. You choose your resistance and range of motion. Repeat classes as much as you like. You’ll have lifetime access to recordings.
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Introduction to this Course
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Week 1: Feet
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Consistency & Movement
A few tips for you this week!
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Foot Foundations
A little foot anatomy plus some foot and lower-leg stretches and strengthening exercises.
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Toe Stretches
A short practice for improving toe and foot mobility.
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Foot Strength
Strengthen those small but NOT insignificant muscles in your feet and toes.
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Week 2: Ankles
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Footwear & Foot Implements
Let’s get some shoes. Or not.
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Ankle Mobility & Strength
Today we’ll do multiple sets of exercises and stretches to strengthen and mobilize the ankles.
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Band & Roller Ankle Workout
A gentle workout to strengthen and mobilize the ankles.
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Ultimate Ankle Strength
Here’s an intermediate-advanced workout to build up the ULTIMATE ankle strength and badass balance skills.
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Week 3: Knees
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The Psychology of Rehabilitation
Three tools to use to get you in the mindset to improve your body.
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Knee Strength Chair Workout
Grab a chair, a band and some yoga blocks and get ready to strengthen and lengthen the quads & hamstrings.
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Gentle Quads & Hammies Workout
All lying on the floor!
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Lateral Legs
In this workout, we focus on the side booty and lateral movement of the legs.
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Week 4: All Together Now
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Now What?
Here are a few ideas on how to proceed with your strength, stability, and flexibility journey!
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Full Leg Strength Circuit
Squats and lunges and bridges, oh my!
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Short Flexibility Practice
Here’s a brief yoga-inspired flexibility practice for your legs.
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Short Leg Strength Workout
Here’s a quick workout where we work ALL major muscle groups of the legs!
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What you’ll learn
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You’ll learn hundreds of techniques to help you develop stronger, longer, and more balanced leg muscles. Become familiar with pain-reduction options that include exercise, massage, ways to decrease inflammation, and how to support your joints with other methods outside of exercise.
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We’re all different. We each have our own unique combinations of strengths and weaknesses. Learn how to approach any activity in a way that’s safe for you, that will help you heal and prevent injuries.
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Learn some key basics about how your body works to gain the confidence and wisdom to move through life with less risk to injury and pain.
Course FAQ
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Mostly we’ll be using the basics of our own body weight and movement in space. Optional additional equipment includes a wall or chair for support, socks or sliders to use on the floor, loop and long bands, optional yoga blocks, and optional additional resistance such as dumbells or kettlebells (or just a heavy jug from the kitchen!)
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Super common concern with a course like this! It’s true that depending on your personal situation, some versions of certain exercises may not be suitable for you, but you will be offered many, many variations that you can try until you find something that fits. You can modify nearly any exercise by adding either support (hold on to the wall or chair) or by changing range of motion (a shallow squat versus a deep squat), or by adding resistance with bands or weights. You will have access to your instructor for questions, to check your form, or to get feedback. Remember the course will progress, so some of the final classes may be challenging right now but this is designed to help you become stronger and continue to challenge you over time. You have lifetime access so you can do the classes over and over and continue to progress.
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Absolutely! This is an educational course as well as a workout series. Use it as a way to cross-train so you don’t become injured. Movement professionals may use this course as their own continuing education for their students and clients.