Week 155: How to Perform Lateral Heel Taps
It's October! Which means the leaves are poppin' and lots of y'all are heading up north for a chilly fall hike! This month's theme is Leaf Peepin' Prep and we want to make sure you're ready for all those extra steps on uneven slippery terrain!
Exercise: How to Perform Lateral Heel Taps
Purpose: To build single leg strength and endurance in primarily the quads in the sagittal plane
Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season
Why We Love It: We want you to be as present with nature as possible without feeling limited by body aches
Procedure:
Stand on one leg on a small step with a slight bend in your knee and hip.
Slowly reach the opposite heel out to the side and lightly tap the floor.
Keep your standing knee aligned with your foot and your hips level.
Push through the standing leg to return to the starting position.
Repeat for 8-12 reps, then switch sides.
Too hard? Let's use your arms for some help with Split Squats with Upper Body Assistance
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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