Participants: Christy Soderling, Dick Nunez, Rick Nunez
Series Code: BAS
Program Code: BAS000084
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00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Ankle and foot injuries can cause 00:16 a lot of unwanted problems. 00:18 Find out what you can do for it next on "Body and Spirit." 00:50 Hello, I'm Dick Nunez, exercise physiologist 00:52 and Principal of Miracle Meadows 00:54 and Mountain State Leadership Academy in West Virginia. 00:56 Welcome to Body and Spirit. 00:58 Today we're gonna be talking about 01:00 ankle and foot injuries. 01:01 Something that not everybody experiences 01:03 but once you do have it you simply want, 01:05 you certainly want to know what you can do 01:06 about it to reverse it and to make yourself stronger 01:09 or to prevent ever having those problems. 01:11 So I believe you're ready to get started. 01:12 Helping me out today is Rick, 01:14 who is my son and also Christy. 01:16 Rick is a student in Mountain State Leadership Academy 01:18 and Christy is at Miracle Meadows. 01:21 And since we're gonna be dealing with foot injuries 01:23 and ankle injuries we're going to be doing it 01:26 from the seated position. 01:28 And we're gonna start right up by going after the target area. 01:31 We're gonna put our foot out and what we gonna do 01:34 is we gonna draw the alphabet in capital letters. 01:37 We gonna act like there is a pencil in between your toes 01:40 and you're gonna draw A and B 01:44 and C, D, E. 01:50 There is a sloppy Christy. 01:52 F, G, H, 01:58 I, J, K, 02:03 L, M, N, O. 02:10 What comes after O, Rick? 02:11 P. P, Q, R, 02:16 S, T, U, V, 02:23 W, X, Y, and Z. 02:31 Okay, why did we do that? 02:33 Mainly because when we do the alphabet in capital letters 02:37 we have to take our ankle through every 02:39 conceivable motion that we ever have to do. 02:41 So we're gonna do the other side now. 02:43 So get your pencil in your toe ready to go 02:45 and let's draw the alphabet again. 02:48 And B, and C, and D, 02:53 and E, F, G, 02:58 H, I, J, 03:04 K, L, M, 03:09 N, O, P, 03:14 Q, R, S, 03:19 T, U, V, 03:24 W, X, Y, and Z. 03:30 Good. Now if you're Chinese and watching the show 03:34 and you're trying to do the Chinese alphabet 03:35 that might be little more difficult seeing 03:37 all the little characters I've seen in that. 03:39 All right, now I just want you to turn 03:41 your ankle out and stretch that. 03:48 It's called the Steady Stretch. 03:52 Let's go for 10 more seconds. 03:54 One, two, three, four, five, six, 03:59 seven, eight, nine, ten. 04:02 Now try and turn it to the inside. 04:04 Okay, you might have to give yourself a little push 04:07 on the inside, I know I do, 04:09 in order to get little more stretch there. 04:11 Two, three, four, five, six, 04:16 seven, eight, nine and ten. 04:19 Okay, the other side. Turn it out. 04:25 You don't want to roll it out hard, 04:27 just want to turn it-- take it enough 04:28 so you feel it stretch in the ankle. 04:30 Should feel it stretch a little bit 04:32 in the ligaments and tendon area. 04:33 Five more seconds. Four, three, two, one, switch. 04:41 Little pressure right above the ankle. 04:44 Push in and ten more seconds. 04:47 One, two, three, four, five, 04:51 six, seven, eight, nine and ten. 04:56 All right, let's put our-- tuck our feet underneath us. 05:00 We're gonna push up on to our toes and down. 05:02 Up and down. The reason why you want to tuck your feet, 05:06 if you have them out here too far 05:08 you're not going to get much of a range of motion. 05:10 So by tucking our feet under we can get 05:12 a lot more range of motion. 05:14 That's gonna be real important when we're looking 05:16 at dealing with the foot and ankle. 05:18 A lot of people have problems with their feet and ankles 05:21 because of the shoes they wear. 05:23 They have to wear uncomfortable shoes 05:24 or lot of people choose to wear high heeled shoes 05:27 and that tends to shorten the Achilles tendon 05:30 and then once they take them off and try and do 05:31 something athletic they'll find that their Achilles tendon 05:34 has been shortened and they actually may badly 05:37 injure themselves by rupturing a Achilles tendon 05:38 which is a very long and painful rehabilitation. 05:43 Okay, lets go 20 more. 05:45 Two, three, this exercise will help that. 05:49 You can also do this standing on a step or stair 05:53 or just using a piece of wood 05:56 that you can elevate your foot with. 06:02 And I think we have ten more to go. 06:04 One, two, three, four, five, 06:10 six, seven, eight, nine, 06:16 and now just try and press both heels 06:18 to the ground from that position. 06:20 Press them down 06:24 and hold for ten more seconds. 06:26 One, two, three, four, five, 06:30 six, seven, eight, nine and ten. 06:35 Okay, we're gonna put one foot underneath, 06:38 go up on the toe and pull forward so you stretch 06:42 this part of your lower leg 06:48 and hold that for 10 seconds. 06:50 One, two, three, four, five, 06:54 six, seven, eight, nine and ten. 06:59 Other side. 07:04 Okay. 07:08 Ten more seconds, one, two, three, 07:11 four, five, six, seven, 07:15 eight, nine and ten. 07:19 All right, sit back with both feet out. 07:21 We're gonna play windshield wipers with your feet here. 07:25 Back and froth. 07:31 This is gonna be working your ankle and also gonna be working 07:34 on your hip as you rotate in and out. 07:42 Let's go ten more each way. 07:43 One, two, three, four, five, 07:48 six, seven, eight, nine, ten, good. 07:54 Also massaging your foot is very beneficial 07:57 and it feels really good. 07:58 You can get in there and really massage deeply. 08:00 And there's lot of massage therapist that feel like 08:02 a lot of key trigger points are down in your feet. 08:05 And people often times really enjoy a good foot massage. 08:09 So don't be afraid to do that or giving yourself 08:11 a nice warm foot bath. 08:12 All those things can be very beneficial. 08:14 If you've recently injured an area like if you just 08:17 sprained an ankle or tweaked it little bit 08:19 you don't want to go right to heat 08:20 you want to go to ice first. 08:22 Ice will stop the bleeding and the swelling and then 08:24 after about 48 hours and you can start going to heat. 08:27 Our natural tendency is we want to go straight to heat 08:29 because we think that would feel good. 08:31 Well, we'll feel good right then and there 08:32 but you'll bring your ankle out and will be very swollen up 08:35 and take much longer to heal up. 08:37 You want to go straight to the icepack. 08:39 But you don't want to leave it on there for hours at a time. 08:41 Fifteen minutes, ten minutes that's fine. 08:43 And do it like two or three times a day. 08:46 Do not put the ice on there and just leave it there 08:48 for an hour or two because you can actually start 08:49 disrupting some of your tissue. 08:51 Okay. Let's start some actual working out now. 08:55 We're going to do some leg extension. 08:58 We're gonna do this by putting the other leg on top 09:00 and extending the leg out and we are adding 09:02 some resistance by doing this. 09:04 We gonna try and do 30 repetitions. 09:05 We're bending the knee as we come down. 09:09 Seven, eight, nine, ten, 09:13 eleven, twelve, thirteen, fourteen, 09:17 fifteen, sixteen, seventeen, eighteen, 09:22 nineteen, twenty. Ten more. 09:24 One, two, three, four, five, 09:29 six, seven, eight, nine,and ten. 09:34 Good. Other side, up, up, up. 09:39 Can you feel those, Christy? Yes. 09:41 Good. Rick? Definitely. 09:43 Okay, good. Six, seven, eight, nine, 09:48 ten, eleven, twelve, thirteen, 09:52 fourteen, half way home. 09:54 One, two, three, four, five, 09:59 six, seven, eight, nine, ten, 10:04 eleven, twelve, thirteen, 10:08 fourteen and fifteen. Good. 10:12 Burns a little bit, doesn't it? Yeah. 10:14 Quadriceps have a lot of aerobic fiber in them 10:17 because your legs are up and going all the time 10:19 so they actually have a greater tendency to build up 10:22 lactic acid and still be able to move and contract. 10:25 Now lactic acid is what causes the pain 10:27 but doesn't cause muscular soreness, as many people think. 10:30 In fact the body's so effective it can take that lactic acid 10:32 and we convert it back into glucose 10:34 so we can use it again for energy. 10:36 We have to do the opposite of the quadriceps, 10:39 we're gonna do the hamstring. 10:40 Well we're gonna do it from a seated position. 10:41 Just dig our heel into the ground. 10:43 Hey, can you reach the ground? 10:45 Yes. Okay, good. 10:48 And hold that for ten seconds. 10:52 Christy is just a little bit vertically challenged 10:53 so we give her a little bit of a bad time every now and then. 10:56 It's just once in a while. Okay. 11:00 Move it about six to eight inches and pull, 11:06 pull, pull. 11:09 Five more seconds, four, three, two, one. 11:13 Foot flat down, pull, 11:17 pull, pull, steady pull. 11:21 Five more seconds, four, three, two, one. 11:25 Again let's go back out and pull. 11:29 Ten seconds each spot, its four, 11:31 five, six, seven, eight, nine, ten. 11:37 Move it six to eight inches pull, 11:41 three, four, five, six, seven, 11:46 eight, nine and ten. 11:49 Move it in, pull, one, two, three, 11:54 four, five, six, seven, eight, nine, and ten. 12:01 Switch over. Right side, 12:03 pull, two, three, four, five, 12:08 six, seven, eight, nine, ten. 12:13 Move it six to eight inches and pull. 12:14 Two, three, four, five, six, 12:20 seven, eight, nine, and ten. 12:24 Flat, pull. It's okay to reach back behind 12:29 so you can feel your hamstrings working. 12:30 Often times its very helpful training technique 12:34 to feel the muscle is working. 12:35 It's eight, nine and ten. 12:38 Back out, pull hard, three, four, 12:43 five, six, seven, eight, nine. 12:48 Move it six to eight inches and pull hard, good. 12:52 Pull, pull, dig that foot in Christy, good. 12:57 Five, six, seven, eight, nine. 13:01 Move it flat and pull hard. 13:04 Flex the hamstring. One, two, three, 13:08 four, five, six, seven, 13:12 eight, nine and ten, good. 13:15 Now let's pull a knee up towards our chest. 13:17 Stretch the muscle we just worked. 13:21 Pull it up. 13:25 Ten more seconds, one, two, three, 13:28 four, five, six, seven, 13:32 eight, nine, ten. 13:34 Now let's grab the leg this way and pull it in. 13:36 We haven't switch, we're simply taking 13:38 the other leg and modifying our stretch. 13:40 Good, ten more seconds. 13:44 One, two, three, four, five, 13:49 six, seven, eight, nine and ten, good. 13:54 Now we take the other leg. 13:56 Pull it up towards the chest. 14:00 Should feel that in your hip as you pull. 14:05 Little bit in the hamstring. 14:07 One, two, three, four, five, 14:11 six, seven, eight, nine, 14:15 get a hold of it, pull it up. 14:17 This will intensify the stretch. 14:19 You should feel it even more in the gluteal area, 14:21 especially in the hip area. 14:24 And hold for ten more. 14:26 One, two, three, four, five, 14:31 six, seven, eight, nine and ten, good. 14:38 Well, let's get a couple of breaths. 14:39 In through the nose, out through the mouth. 14:43 In through the nose, 14:46 out through the mouth. 14:47 One more time. In and out, okay. 14:52 Hands on the abdominal, 14:54 we're gonna crunch forward and then lay back. 14:59 Crunch forward and back and forward and back, 15:04 forward, back, forward, back, 15:10 forward and back, again, 15:15 back, back. 15:18 Good keep going. 15:23 We gonna do 20 more. 15:26 This is a fairly easy exercise especially 15:29 we're just sitting forward and going back. 15:31 But you're actually contracting your abdomen. 15:33 It's very effective. 15:36 Just don't do in a rocking chair because 15:39 then it will be a little bit too simple. 15:43 Since we all look like we're rocking anyway. 15:47 Ten more, crunch and back 15:50 and crunch and back, crunch, back, 15:55 there's four, back, five, back, 15:59 six, back, seven, back, contract 16:05 eight and nine, ten. 16:10 Now come forward and contract hard. 16:11 Contract it, contract. 16:18 No, no, don't hit back. I get to hit. 16:22 Okay, push back 16:27 and hold that 10 more seconds. 16:29 One, two, three, four, five, 16:33 six, seven, eight, nine, ten. Okay. 16:38 Let's do some chest work. 16:40 We're gonna squeeze the hands here. 16:41 We're gonna push out and back, 16:44 and out and back. 16:50 Good, push hard. Push the hands together. 16:54 Keep them tight and way out. 16:56 That's eight, we can do 15. 16:59 Nine, ten, eleven, twelve, 17:05 thirteen, fourteen, fifteen. 17:11 Now down push, and up and push, 17:14 up, push, good push, contract the chest 17:20 and push and push, good. 17:24 There is eight and nine and ten, 17:29 eleven, twelve, thirteen, 17:34 two more, fourteen, fifteen. 17:37 Now up, up and down, push. 17:42 Keep your hands tight together. 17:44 There's four, five, 17:48 six, seven, eight, 17:55 nine, ten, eleven, 18:01 twelve, thirteen, fourteen, 18:05 up now squeeze hard. 18:07 Just hold that. Press as hard as you can. 18:09 Press, press, press, press, keep pressing, 18:13 press, press, ten more seconds. 18:16 One, two, three, four, five, 18:21 six, seven, eight, nine and ten, good. 18:28 That feels good, doesn't it? 18:29 Yeah. All right, let's stretch back. 18:33 Don't yarn, Christy. 18:36 And bring across, pull your shoulder blades apart. 18:44 All right, back again. 18:49 Feel it stretch through your chest. 18:52 Hold five more seconds. 18:53 One, two, three, four, five 18:57 and across, 19:01 hold that. 19:05 Okay good. 19:07 All right, we're gonna lean forward. 19:08 Elbows out to our side we're gonna do our 19:11 flying chicken exercise here, okay. 19:13 Now raise your arms up and down. 19:19 This chicken's got two big a wings. 19:25 Good. 19:30 We're gonna do 20 of these, 19:32 it's 10, 11, 12, 19:37 13, 14, 15, 16, 19:43 17, 18, 19, 20. 19:48 Raised to side, and up, 19:52 and up, and up, up and up, 19:58 good keep going. 19:59 There's eight, nine, ten. 20:03 Ten more, two, three, four, 20:09 I'm not giving you much room, am I, Christy? 20:10 Five, six. 20:12 Rick was smart, he moved his chair out. 20:16 Nine and ten. Arms down in front of you 20:19 and up and down, up and down, 20:24 moving all aspects of the deltoid 20:26 which is the posterior and medial. 20:28 And now we're doing the front. 20:31 Five, six, seven, 20:39 nine, ten, eleven and twelve, 20:47 thirteen, fourteen, fifteen 20:53 and sixteen, seventeen, 20:56 three more times, eighteen, 20:59 nineteen, twenty. 21:02 Part way down hold, 21:03 just hold it there, arms straight. 21:07 And hold that for 30 seconds. 21:10 Five, six, seven, 21:12 eight, nine, ten. 21:15 Twenty more. Two, three, 21:18 four, five, six, seven, 21:22 eight, nine, ten. 21:25 Last ten, one, two, 21:27 three, four, five, six, 21:31 seven, eight, nine and ten, good. 21:35 Just roll the shoulders. 21:38 Up and around. 21:43 Five, six, we're going for 15, 21:46 seven, eight, nine, ten, 21:50 eleven, twelve, thirteen, 21:54 fourteen and fifteen. 21:57 Now the other way, one and two, 22:00 three, four, five, six, 22:04 seven, eight, nine, ten, 22:09 eleven, twelve, thirteen, 22:13 fourteen, fifteen. Shrug up and down, 22:17 up, down, up and hold, 22:20 down, up, down, up, down, up, 22:25 down, up, down, up, down, up, down. 22:32 There's ten, five more. 22:34 One, two, three, four, five. 22:40 Head down, look up, head down, look up, 22:45 down and up, down, up, 22:51 good, keep going. 22:54 And up, and up, and up, 22:59 three more, one, two, and three. 23:04 Side to side, over and over. 23:10 There's two, and three, 23:15 four, five, 23:19 six, seven, 23:23 eight, nine 23:27 and ten, good. 23:29 All right, let's do some arms. 23:30 Put your arm down between your legs 23:32 and block the elbow into the inside of your thigh. 23:34 Curl up and down, up, down, 23:38 we're doing for 20. 23:39 Three, all the way down, 23:41 four, five, six, seven, 23:47 eight, nine, ten. 23:52 Ten more, one, two, 23:56 three, four, five, six, 24:03 seven, eight, nine 24:08 and ten, good. 24:10 Switch sides, curl and curl, 24:15 good, four, five, six, 24:20 seven, eight, 24:23 nine, ten more. 24:27 Focus on the bicep. 24:29 Keep the palms up, three, 24:31 four, five, six, seven, 24:37 eight, nine, ten. 24:41 Triceps now, block the wrist and push 24:45 all the way down and up, 24:47 down and up, down and up, keep going. 24:52 There's five, six, seven, 24:56 eight, nine, ten, ten more. 25:02 One and two, three, four, 25:08 five, six, seven, eight, 25:14 nine, one more ten, good. 25:18 Side, press and press. 25:21 Focus on the triceps. 25:23 All the way down, there's four, 25:27 five, six, seven, eight, 25:32 nine, ten, ten more. 25:36 One and two, three, four, 25:42 five, six, seven, eight, 25:48 two more, nine and ten, good. 25:52 All right, let's put an arm up over the head and stretch. 25:56 Pull, steady pull, ten more seconds. 26:01 One, two, three, four, 26:05 five, six, seven, 26:08 eight, nine, ten. 26:11 Switch over, pull, pull, 26:14 pull, ten seconds, one, two, 26:19 three, four, five, six, 26:23 seven, eight, nine, ten, good. 26:28 Pull your arm up and across. 26:30 Hold that, hold it. 26:35 Ten more seconds, one, two, 26:38 three, four, five, six, 26:43 seven, eight, nine and ten. 26:48 Switch over, steady pull, 26:52 pull, pull. Ten more seconds, 26:57 one, two, three, four, five, 27:02 six, seven, eight, nine and ten, good. 27:08 All right, think we're all done. Good job. 27:15 Having foot problems does not have 27:17 to put you out of action. 27:18 Getting into regular exercise program 27:20 and taking care of yourself, getting the foot massages, 27:22 using hot and cold treatments all those things 27:25 are very beneficial for getting you back around. 27:27 If you've sprained your ankle see you doctor first. 27:29 Find out how bad it is. 27:30 Make sure you have it incapacitated for a while 27:33 until it heels up and then once you do get in 27:35 a good exercise program. 27:37 That's a fastest way to bring yourself back around. 27:39 And also whenever you exercise claim the promises of God. 27:42 In Philippians 4:13, we read "I can do all things 27:46 through Christ who strengthens me." 27:48 God bless you, keep training 27:50 and we hope to see you next time. |
Revised 2014-12-17