EOOC'S TOP STRENGTH MOVES FOR 2024

The author with two pieces of equipment used in the 2024 top strength moves: an elevated board (left) and a resistance sled (right)

As I wrote about at this start of this year, both of my knees received a visit from the injury bug in: 2024 FITNESS RESOLUTION. After consulting my library of coaching books, I re-learned the importance of working "uphill and downhill" from the joint giving you trouble. In my case, in addition to knee work, I worked downhill in the foot and ankle region and uphill in the hip region. My top strength moves for this year include three moves I used for the lower leg region. While I'm back running, I still do these moves to keep the foot and ankle nice and strong.

BACKWARDS WALKING WITH RESISTANCE

As shown above with backward walking, the resistance is provided by two sandbags (weighing about 60 pounds) on a towel*. This gif is also in slowmo to get a better view of how the foot moves in this exercise. As shown in the gif, the key is to push backwards with the ball of your foot. When walking with resistance, I do about 100 meters which takes about 5 minutes.

You can also walk backwards WITHOUT resistance, outdoors even, I just find the resistance gives the feet and lower leg a better workout. If walking backwards WITHOUT resistance, I do about 10 minutes worth.

Why a top strength move? The foot has some 20 unique muscles, 31 joints, and 26 bones. One particular muscle, the flexor hallucis longus, runs all the way from the big toe to the mid calf! Working the foot in a different direction under resistance helps to further build strength and stability in the foot and ankle.

*Note: The black sandbags (under $30 for two) and purple exercise strap (under $20) can be purchased online. To fill the sandbags, I purchased a bag of playground sand (under $15) from my local hardware store. However, this is not the only way to provide resistance! One could walk backwards with a dumbbell, kettlebell, or a backpack filled with books. For using indoors, I find a towel helps prevent scuffing of flooring. If you want to do this outdoors, an old tire attached to a rope will work well.

TIBIALIS ANTERIOR RAISE

The tibialis anterior muscle is located on the front of the lower leg - point your toes toward your knee and you are likely to see this muscle in action. It runs down wrapping around the inside ankle and finishes at the arch of the foot, providing support to the arch. As shown above, find a wall or door frame and make sure you have safe footing (no socks). Put your butt up against the door frame (do not touch frame with your back), and stand out as comfortable, with your legs straight. Flex your toes up and hold the top position for 2 seconds before lowering back down. To make the move easier, stand closer to the door frame. To make the move harder, stand further out from the door frame.

When I do my resistance training workout, I do 25 consecutive reps, pausing 2 seconds at the top of each rep. You want to feel the tibialis anterior muscle start to burn near the end of 25 reps. If 25 consecutive reps is too challenging, stand closer to the door frame and break into sets (like 5 sets of 5 reps) until you reach 25 total reps. If you feel no challenge or burn at the end of 25 reps, stand further away from the door frame.

Why a top move? For this runner and walker, the tibialis anterior is an important muscle to keep strong because it is used on every step, running stride, or jump taken. Every time your foot contacts the ground, the tibialis acts as a shock absorber to stabilize this force produced by ground contact. And any force not handled by the tibialis goes up to the knee. The end result of strengthening is greater confidence knowing you can put force into the ground and your tibialis is built to handle the load.

CALF RAISE

Calf Raise on Flat Ground

Calf Raise on Elevated Board

The calf raise moves the ankle joint to strengthen the back of the lower leg. Standing on the floor or on an elevated board*, keep your body as straight as possible. (I use the elevated board to give the achilles tendon a deeper stretch.) Move the heel of your foot up and hold the position for 2 seconds. Then move the heel as low as it can go and hold for 2 seconds. You can touch or hold a wall or door frame to provide minimal support.

When I do my resistance training workout, I do 25 consecutive reps, pausing 2 seconds at the top and bottom of each rep. Like the tibialis raise, you want to feel the burn in the back of the lower leg close to 25 reps. If 25 consecutive is too challenging, break it up into sets (like 5 sets of 5 reps). If more of a challenge is needed to feel the burn, add some single-leg calf raises (like 20 reps with both legs and 5 single-leg for 25 reps on each leg).

Why a top move? While the tibialis anterior raise strengthens the front of the lower leg, the calf raise strengthens the back - working the ankle joint to strengthen the gastrocnemius and soleus muscles and the biggest "spring" in the body, the achilles tendon. Together, doing tibialis anterior and calf raises provide balanced strength to the lower leg.

*Note: For the cost of a 2X4 piece of lumber and some nails, you can make this elevated board. The top piece is 24 inches and the three bottom pieces are 8 inches each. As mentioned above, you can do heel raises from the flat ground without an elevated board, but I find a better achilles tendon stretch with the elevated board.

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Thanks for reading! For more, check out the Strength Training section in the EOOC TABLE OF CONTENTS - especially the top strength moves back in 2021.

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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.