{"id":6449,"date":"2022-12-20T11:07:38","date_gmt":"2022-12-20T18:07:38","guid":{"rendered":"https:\/\/www.guitarkitchen.com\/?p=6449"},"modified":"2024-01-23T20:35:40","modified_gmt":"2024-01-24T03:35:40","slug":"ideas-for-football-soccer-fitness-for-older-athletes","status":"publish","type":"post","link":"https:\/\/www.guitarkitchen.com\/ideas-for-football-soccer-fitness-for-older-athletes\/","title":{"rendered":"Football\/Soccer Fitness for Older Athletes"},"content":{"rendered":"\n<p>Please check out some great ways (at any age really) to <strong>improve\/maintain\/cultivate your overall fitness<\/strong>, and therefore your fitness for soccer\/football.  <\/p>\n\n\n\n<p>These are some ideas I&#8217;ve been using for a long time, as well as some newer ideas I have more recently discovered.<\/p>\n\n\n\n<p>(I&#8217;ll be updating this over time. But hope you enjoy!)<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>The basic idea\/concept &#8211; start from your feet up.  Build (and\/or rebuild) your base.  Then go from there.<\/p><\/blockquote><\/figure>\n\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Inspiration<\/h2>\n\n\n\n<p>Look at all the top players that are in the their mid 30s.  <\/p>\n\n\n\n<p>I think this is unprecedented.  My conclusion &#8211; that many more players are going to be performing at a high level for another 5 more years than they used to.  <\/p>\n\n\n\n<p>And therefore more amateur players will extend their playing years as well.  <\/p>\n\n\n\n<p><strong>And since most amateur players don&#8217;t every realize their peak, they can still play for fun way past their mid-30s, probably into their 40s and 50s, with proper application of recovery, training, conditioning, etc. <\/strong> <\/p>\n\n\n\n<p>Some guys already play into their 60s, though I think they are much more of a rare breed (but best wishes to them!)<\/p>\n\n\n\n<p>It wouldn&#8217;t be the first time: look at <strong>Pele<\/strong>, <strong>Maldini<\/strong>, <strong>Roger Milla<\/strong>.  <\/p>\n\n\n\n<p>It&#8217;s been done before.  But now the collective society is realizing that it&#8217;s possible to play top level soccer another 5 years with proper prehab\/corrective exercises, etc. Consider:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Messi<\/strong><\/li>\n\n\n\n<li><strong>Cristiano Ronaldo<\/strong><\/li>\n\n\n\n<li><strong>Pepe<\/strong> (from Portugal)<\/li>\n\n\n\n<li><strong>Modric<\/strong><\/li>\n\n\n\n<li><strong>Benzema<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Some of the best players right now are in the their mid-30s.  Obviously, they won&#8217;t always be the best, but the take-away:<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>Amateur soccer-lovers &#8211; it&#8217;s possible to play well into your 40s and 50s with proper training, conditioning, recovery and knowledge!<\/p><cite>If Messi is the best player at 35, most people (with proper preparation) in their 40s and beyond can enjoy a good game of pickup! (imho)<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Disclaimer<\/h2>\n\n\n\n<p><em>Always remember to consult with the proper medical professionals before starting a new exercise program!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Great Resources<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Built from Broken<\/h3>\n\n\n\n<p>What a great book! This book has probably answered most of my training\/prehab\/corrective exercise questions! <\/p>\n\n\n\n<p>I highly recommend this to an athlete who need<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/saltwrap.com\/pages\/built-from-broken\/\" target=\"_blank\">Author&#8217;s website &#8211; Built from Broken<\/a><\/li>\n<\/ul>\n\n\n\n<iframe sandbox=\"allow-popups allow-scripts allow-modals allow-forms allow-same-origin\" style=\"width:120px;height:240px;\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" src=\"\/\/ws-na.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&amp;OneJS=1&amp;Operation=GetAdHtml&amp;MarketPlace=US&amp;source=ss&amp;ref=as_ss_li_til&amp;ad_type=product_link&amp;tracking_id=guitkitc-20&amp;language=en_US&amp;marketplace=amazon&amp;region=US&amp;placement=1735728500&amp;asins=1735728500&amp;linkId=26c91a51ecc73ec265e741c7ad45168a&amp;show_border=true&amp;link_opens_in_new_window=true\" frameborder=\"0\"><\/iframe>\n\n\n\n<p><em>The link to Amazon is an affiliate link, so GuitarKitchen would earn a commision.<\/em><\/p>\n\n\n\n<p><strong>One of my top favourite recommended books!<\/strong><\/p>\n\n\n\n<p>You can sign up and get the downloadable workout plans, too:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>In the original draft of the book, I included a complete set of instructions on how to modulate intensity during each workout. Ultimately, I decided this was an unnecessary level of detail and removed the section. However, managing intensity will be a crucial factor for both making strength progress and staying healthy.<\/p>\n\n\n\n<p>Generally, complete novices (no training experience) will benefit from a little nudging until they get used to the discomfort that comes with high-intensity exercise.<\/p>\n\n\n\n<p>But both intermediate and advanced trainees benefit from the opposite approach.<\/p>\n\n\n\n<p>That is, being coached to NOT burn themselves out on every set and every exercise.<\/p>\n<cite>Scott <\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Get <strong>Built from Broken<\/strong> from:<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/www.barnesandnoble.com\/w\/built-from-broken-scott-h-hogan\/1139425825\" target=\"_blank\">Barnes &amp; Noble<\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/www.walmart.com\/ip\/Built-from-Broken-A-Science-Based-Guide-to-Healing-Painful-Joints-Preventing-Injuries-and-Rebuilding-Your-Body-Paperback-9781735728506\/878379661\" target=\"_blank\">Walmart<\/a><\/p>\n\n\n\n<p>Available worldwide:<\/p>\n\n\n\n<p>Get a paperback book (English version) of <strong>Built from Broken<\/strong> shipped worldwide by purchasing from <a rel=\"noreferrer noopener\" href=\"https:\/\/www.bookdepository.com\/Built-from-Broken-Scott-H-Hogan\/9781735728506\" target=\"_blank\">Book Depository<\/a>.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Yoga<\/h3>\n\n\n\n<p>Yoga, especially hot yoga is a great way to improve stability, mobility and over all well-being. While theirs tons of ways to achieve this things, yoga is probably the easiest for the most people (other than <strong>pilates<\/strong>).  <\/p>\n\n\n\n<p>Yoga has been designed to help the most people maintain and cultivate general stability, mobility, flexibility and strength.  Most other programs just use a slightly different version of the same exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">KneesOverToes guy<\/h3>\n\n\n\n<p>What an inspiring guy &#8211; he got me back into doing the walking backwards and the tib bar &#8211; I used to do that stuff back in the day without realizing how great it was.  But I forgot.  <\/p>\n\n\n\n<p>And he also added the knees over toes split squat, something that for many decades had been coached as a bad thing.  <\/p>\n\n\n\n<p>Done correctly with proper progression, the ATG split-squat can improve range of motion and a lot of other good stuff!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/kneesovertoesguy.medium.com\/\" target=\"_blank\">Knees Over Toes\/Athletic Truth Group Blog<\/a><\/li>\n\n\n\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/app.atgonlinecoaching.com\/\" target=\"_blank\">Online Coaching from Knees over Toes<\/a><\/li>\n\n\n\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/jumpstronger.com\/knees-over-toes-exercises\/\" target=\"_blank\">https:\/\/jumpstronger.com\/knees-over-toes-exercises\/<\/a><\/li>\n\n\n\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/healthclubfinder.org\/knees-over-toes\/\" target=\"_blank\">6 Knees over Toes Exercises<\/a><\/li>\n<\/ul>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" title=\"The 7 ATG Mobility Standards Checklist\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_4nhuBzBjWzQ\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4nhuBzBjWzQ%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/4nhuBzBjWzQ\" \/><meta itemprop=\"duration\" content=\"PT20M51S\" \/><meta itemprop=\"uploadDate\" content=\"2021-02-12T21:00:07Z\" \/><\/div><div id=\"lyte_4nhuBzBjWzQ\" data-src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4nhuBzBjWzQ%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">The 7 ATG Mobility Standards Checklist<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/4nhuBzBjWzQ\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4nhuBzBjWzQ%2F0.jpg\" alt=\"The 7 ATG Mobility Standards Checklist\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Thank you for watching! Full ATG Protocol: https:\/\/www.atgonlinecoaching.com Home Gym Equipment: https:\/\/atgequipment.com Foot-Inspired Shoes: https:\/\/uncivilizedsneaker.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><figcaption><\/figcaption><\/figure>\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" title=\"How to Make Yourself a World-Class Athlete\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_jIngqODw8x4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjIngqODw8x4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/jIngqODw8x4\" \/><meta itemprop=\"duration\" content=\"PT16M19S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-26T15:27:40Z\" \/><\/div><div id=\"lyte_jIngqODw8x4\" data-src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjIngqODw8x4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How to Make Yourself a World-Class Athlete<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/jIngqODw8x4\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjIngqODw8x4%2F0.jpg\" alt=\"How to Make Yourself a World-Class Athlete\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"I believe the knowledge should be free. And for 6+ years my job has been making coaching affordable. https:\/\/www.atgonlinecoaching.com Programs with form-coaching under 24 hours, 7 days a week, for &#36;49.50\/month, with no contract and 1\/2 off the first month so you can see how you like it https:\/\/map.atgforcoaches.com: With coaches now around the world, there may even be one near you who\u2019s available for in-person training! https:\/\/atgequipment.com: All the unusual tools I\u2019ve been creating to help make the ATG system more user-friendly https:\/\/uncivilizedsneaker.com: The foot-inspired shoes I wear Thank YOU for making this possible!\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><figcaption><\/figcaption><\/figure>\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" title=\"Number One Exercise to BULLETPROOF Your Knees! | Knees Over Toes Guy\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_1a6nfG69c9g\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1a6nfG69c9g%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/1a6nfG69c9g\" \/><meta itemprop=\"duration\" content=\"PT6M45S\" \/><meta itemprop=\"uploadDate\" content=\"2021-03-10T15:00:12Z\" \/><\/div><div id=\"lyte_1a6nfG69c9g\" data-src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1a6nfG69c9g%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Number One Exercise to BULLETPROOF Your Knees! | Knees Over Toes Guy<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/1a6nfG69c9g\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1a6nfG69c9g%2F0.jpg\" alt=\"Number One Exercise to BULLETPROOF Your Knees! | Knees Over Toes Guy\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"World Renowned Coach Ben Patrick aka Knees Over Toes Guy explains a simple exercise progression you can do every week that will help eliminate knee pain &amp; BULLETPROOF your knees! If you&#039;re somebody who experiences knee pain\/stiffness from prolonged sitting, you&#039;re going to want to try this! If you want to check out Ben Patrick&#039;s program, please visit: https:\/\/www.atgonlinecoaching.com\/ Follow Ben on Instagram: https:\/\/www.instagram.com\/kneesovertoesguy\/ \u27a2SHOP NOW: https:\/\/markbellslingshot.com \u27a2https:\/\/www.markbell.com FOLLOW Mark Bell \u27a2 Instagram: https:\/\/www.instagram.com\/marksmellybell \u27a2 Facebook: https:\/\/www.facebook.com\/MarkBellSuperTraining \u27a2 Twitter: https:\/\/twitter.com\/marksmellybell \u27a2 Snapchat: marksmellybell FOLLOW MBSlingshot, Power Magazine, and Power Project \u27a2 Instagram: https:\/\/www.instagram.com\/mbslingshot \u27a2 Instagram: https:\/\/www.instagram.com\/thepowermagazine \u27a2 Instagram: https:\/\/www.instagram.com\/MarkBellsPowerProject \u27a2 iTunes: https:\/\/itunes.apple.com\/us\/podcast\/mark-bells-power-project\/id1341346059?mt=2 FOLLOW SuperTraining Gym &amp; Athletes \u27a2 Instagram: https:\/\/www.instagram.com\/thesupertraininggym \u27a2 Snapchat: supertraininggym Created and produced by HMYB Media.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<h2 class=\"wp-block-heading\">Build and rebuild from the ground up!<\/h2>\n\n\n\n<p>Basically what Ben from Knees over Toes talks about.  <\/p>\n\n\n\n<p>He doesn&#8217;t talk about feet too much, but that would the true base.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Focus on your major areas\/joints from the floor up!<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Feet\/Ankles (Ankle Joint)<\/li>\n\n\n\n<li>Ankles\/Calves\/Shins (Ankle Joint)<\/li>\n\n\n\n<li>Knees\/Legs (Knee Joint)<\/li>\n\n\n\n<li>Hips\/Lower Back (Hip Joint)<\/li>\n\n\n\n<li>Core\/Back\/Hips (Spine)<\/li>\n\n\n\n<li>Shoulders\/Chest\/Upper Back (Shoulder Joint)<\/li>\n\n\n\n<li>Neck\/Shoulders (Neck\/Head Joint)<\/li>\n\n\n\n<li>Face\/Neck (Jaw joint, etc)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Prehab\/Rehab\/Injury Recovery Priorities<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stability (Static wall sit, bridge, plank, etc)<\/li>\n\n\n\n<li>Movement Mechanics (fix\/improve\/maintain) movement mechanics<\/li>\n\n\n\n<li>Mobility<\/li>\n\n\n\n<li>Strength<\/li>\n\n\n\n<li>Endurance<\/li>\n<\/ul>\n\n\n\n<p>From <strong><em>Built from Broken<\/em><\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fix\/Prehab the Big 3<\/h3>\n\n\n\n<p>These, according to <em>Built from Broken,<\/em> are the major common challenge areas for athletes. <\/p>\n\n\n\n<p>Therefore, it makes sense to try to mitigate issues in advance whenever possible!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Knee issues<\/li>\n\n\n\n<li>Back issues<\/li>\n\n\n\n<li>Shoulder issues<\/li>\n<\/ul>\n\n\n\n<p>For soccer players &#8211; also, ankle issues.<\/p>\n\n\n\n<p>From <strong><em>Built from Broken<\/em><\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Feet<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Foot Rubz<\/h3>\n\n\n\n<iframe sandbox=\"allow-popups allow-scripts allow-modals allow-forms allow-same-origin\" style=\"width:120px;height:240px;\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" frameborder=\"0\" src=\"\/\/ws-na.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&#038;OneJS=1&#038;Operation=GetAdHtml&#038;MarketPlace=US&#038;source=ss&#038;ref=as_ss_li_til&#038;ad_type=product_link&#038;tracking_id=guitkitc-20&#038;language=en_US&#038;marketplace=amazon&#038;region=US&#038;placement=B00BXAM6S0&#038;asins=B00BXAM6S0&#038;linkId=fd23cb884b9370cafc9bb2d4865dc108&#038;show_border=true&#038;link_opens_in_new_window=true\"><\/iframe>\n\n\n\n<p>Please read <a href=\"https:\/\/www.bigbluewaves.net\/foot-rubz-review\/\" target=\"_blank\" rel=\"noreferrer noopener\">my review on BigBlueWaves.net<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Strengthen your arches<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Short Foot exercises (to raise arches)<\/h4>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" title=\"Short Foot Exercise for Flat Feet [Ep48]\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_9puHjMvnjdM\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9puHjMvnjdM%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/9puHjMvnjdM\" \/><meta itemprop=\"duration\" content=\"PT3M7S\" \/><meta itemprop=\"uploadDate\" content=\"2016-05-10T19:35:31Z\" \/><\/div><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_9puHjMvnjdM\" data-src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9puHjMvnjdM%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Short Foot Exercise for Flat Feet [Ep48]<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/9puHjMvnjdM\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.guitarkitchen.com\/thoughts\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9puHjMvnjdM%2F0.jpg\" alt=\"Short Foot Exercise for Flat Feet [Ep48]\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"In this video I show you a great exercise for those with flat feet. This simple exercise is a great way to strengthen the arches of your feet, preparing them for the demands of running. ************************ SUBSCRIBE: https:\/\/www.youtube.com\/subscription_center?add_user=RunningRevolution MUSIC: https:\/\/soundcloud.com\/lakeyinspired ************************ We\u2019re all familiar with the concept of core strength and stability; training the abdominal, pelvic and hip muscles of the body to provide this inherent strength to support efficient movement. But what about the concept of the \u2018foot core\u2019? This is a term that\u2019s been used for a while now to describe particularly the intrinsic muscles of the foot. What do I mean by that? Well, when we look at the foot and ankle, and consider the muscles that create and control movement in this intricate part of the body, we can broadly divide them into two categories. Intrinsic and extrinsic muscles of the foot. Extrinsic muscles of the foot are muscles which, due to their insertion points on bones of the foot, act on the foot itself, yet are positioned outside of the foot, in the lower leg. Intrinsic muscles of the foot, again insert onto bones of the foot, act upon the foot, and are this time positioned within the foot itself. Now, generally speaking, extrinsic muscles of the foot have much longer lever arms, and are therefore better able to create movement. In comparison, the smaller intrinsic muscles of the foot, with their shorter lever arms are considered more responsible for creating stability around the many intricate bones and joints of the foot, and help us to maintain the structure of the foot itself. It\u2019s these intrinsic muscles of the foot that we\u2019re training with exercises such as the short foot exercise. So this exercise is really simple, but takes a bit of getting used to, to get the co-ordination right. If you have flat feet, this arch strengthening exercise will be worth practicing. We use this exercise to help train the plantar intrinsic muscles of the foot that in effect help support the medial arch of the foot, an area we perhaps overly rely on footwear to support. Start sitting with your foot flat on the ground. From this position, use the visualisation of shortening the length of your foot by lifting the arch. Feel yourself consciously trying to lift the arch of your foot by squeezing the muscles in the foot. The movement will only be small, and make sure you don\u2019t begin to claw your toes, or overly rotate the lower leg. We\u2019re looking to isolate the foot in this exercise, in particular a muscle called abductor hallucis. Aim for 3 sets of 20 reps of this simple looking, but often challenging exercise, on each foot. Once you get good at this you can graduate to practicing with the foot bearing more bodyweight, standing-up. This short foot exercise is particularly good for those who are transitioning away from running shoes which offer more stability, like an Brooks Adrenaline, or Asics Kayano for example, into something more minimalist, like a Nike Free. This is a process I\u2019m asked about all the time! Let me know how you get on with the short foot exercise. ************************ TWITTER: https:\/\/twitter.com\/kineticrev FACEBOOK: https:\/\/facebook.com\/kineticrev INSTAGRAM: https:\/\/instagram.com\/kineticrev ************************ ABOUT ME: I&#039;m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London). Since 2007 I&#039;ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique. Running biomechanics has become a geeky little passion of mine! WEBSITE: http:\/\/kinetic-revolution.com FREE 30 DAY CHALLENGE: http:\/\/kinetic-revolution.com\/30daychallenge\/?sc=YT KNEE REHAB PROGRAMME (LIMITED DISCOUNT): http:\/\/www.kinetic-revolution.com\/stronger-hips-for-pain-free-knees\/?vtid=ytd RUNNING TECHNIQUE COURSE (LIMITED DISCOUNT): http:\/\/www.kinetic-revolution.com\/running-technique-programme-v2-0\/?vtid=ytd ************************\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Mobility Exercises<\/p>\n\n\n\n<p>Balance exercises<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Strengthen your Calves and Shins<\/h3>\n\n\n\n<p>Get a Tibialis Bar to Strengthen your Shins<\/p>\n\n\n\n<p>Use a resistance band for ankle curls and balance work<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Knees and Upper Legs<\/h3>\n\n\n\n<p>Get a Massage Gun<\/p>\n\n\n\n<p>Foam Roll your Quads<\/p>\n\n\n\n<p>Check out Knees over Toes Guys<\/p>\n\n\n\n<p>Do Yoga and other mobility work<\/p>\n\n\n\n<p>Do Hot Yoga<\/p>\n\n\n\n<p>Get enough sleep<\/p>\n\n\n\n<p>Hydrate<\/p>\n\n\n\n<p>Glutes and Lower Back<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Posterior Chain<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Shoulders, Neck<\/h3>\n\n\n\n<h2 class=\"wp-block-heading\">Recovery is Key!<\/h2>\n\n\n\n<p>Daily Stability and Mobility<\/p>\n\n\n\n<p>Yoga<\/p>\n\n\n\n<p>Foam Rolling<\/p>\n\n\n\n<p>Massage Gun<\/p>\n\n\n\n<p>Massage Therapy<\/p>\n\n\n\n<p>Good Sleep<\/p>\n\n\n\n<p>Hydration<\/p>\n\n\n\n<p>Proper diet and nutrition<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Questions, Comments, Suggestions?<\/h2>\n\n\n\n<p>Please let me know any ideas you have! I am still learning myself!<\/p>\n\n\n\n<p>Best wishes everyone!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The post encourages soccer enthusiasts of all ages to enhance their fitness by starting from the feet up, focusing on building a strong base for better play into their 40s and 50s. It cites top players who excel in their mid-30s as inspiration and emphasizes the importance of proper training, conditioning, and recovery, quoting resources like &#8220;Built from Broken.&#8221; Key recommendations include prehab exercises for common injuries, stability movements, mobility work, yoga, and ensuring good sleep and nutrition. Always seek medical advice before starting new exercises.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,8,6],"tags":[205,206,22,114],"class_list":["post-6449","post","type-post","status-publish","format-standard","hentry","category-exercising","category-health","category-self-improvement","tag-fitness","tag-football","tag-soccer","tag-wellness"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p7oCEi-1G1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/posts\/6449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/comments?post=6449"}],"version-history":[{"count":16,"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/posts\/6449\/revisions"}],"predecessor-version":[{"id":6532,"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/posts\/6449\/revisions\/6532"}],"wp:attachment":[{"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/media?parent=6449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/categories?post=6449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.guitarkitchen.com\/wp-json\/wp\/v2\/tags?post=6449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}