-
Week 2 📠Save your feet 🦶 VIP
Hi guys 👋ðŸ»
This weeks Veena’s Inspiring Pole plan will focus on feet! The feet are literally our foundation and so often we neglect them. Strong feet will provide more stability when wearing heels and you’ll have better lines when you improve mobility and strength. NO POLE is needed for these exercises, give them a try 3 times a week and add some stability to your life.
Here’s your plan
Toe points (how to point the foot) 2 Sets 30 to 60 seconds each foot. https://www.studioveena.com/lessons/view/5e8cf25c-8590-4d97-95d4-3f38ac110005
Soleus Raises 3 sets. 10 to 20 reps. https://www.studioveena.com/lessons/view/5e8cf28d-6860-47a9-9a0b-3f4cac110005
Foot and Ankle Strength routine. 3 times a week https://www.studioveena.com/lessons/view/5e8cf630-8828-44b3-8749-3f84ac110005
Foam roll or massage at least 30 seconds.
Roll Calves https://www.studioveena.com/lessons/view/4dd50fa7-846c-4778-8bbc-73290ac37250
Roll shins https://www.studioveena.com/lessons/view/4efb921c-4fc4-47d3-9760-60b10ac37250
Massage feet https://www.studioveena.com/lessons/view/6cebe76a-b893-11df-856f-001b214581be
Deep calf stretch 30 to 60 seconds https://www.studioveena.com/lessons/view/4de4ec87-68d4-4f73-910d-2f6d0ac37250
Calf stretch 30 to 60 seconds https://www.studioveena.com/lessons/view/4de63270-34c8-4e99-9706-02410ac37250
Foot stretch 30 to 60 seconds https://www.studioveena.com/lessons/view/4de6aa4a-0590-411e-b482-1d4b0ac37250
Let me know how it goes!
-
16 Replies
-
Thanks! I’m doing this today!
-
Veena, did you do a Week 3 yet?
-
Posting after I eat breakfast 🥯😀ðŸ˜
-
Hey veena! So I’ve done this 3 times now.. and a couple things have some up. First, I never realised feet DOMS was a thing 😆 and boyy are my calves spasming and cramping up.
Secondly, because of my kinda floppy ankles, I tend to “roll out” and sickling my foot, which leads to very scary times with heels. I’ve mentioned this before. Should I focus on leaning into my big toe for calf raises? I think part of the twisting it because I feel more mobile like that, as opposed to big toe. Will that get better with time as well? -
-
Yes, in calf raises focus on the weight being equal and through the center of the foot, but yes, more towards the big toe in your case. DON’T allow them to roll out! Even if you can only do a few that’s ok. These muscles are already weak and probably stretched so we want to strengthen them and lengthen the opposing muscles.
Focus on these https://www.studioveena.com/lessons/view/5e8cf3ef-dd2c-44d7-a822-3f5dac110005 https://www.studioveena.com/lessons/view/5e8cf2dd-9020-44b7-b4b5-3f2fac110005 to strengthen
You can gently stretch the inside of the foot like this….make sure there’s only enough pressure to feel a stretch and try this with with ball of the foot on the ground (as shown or pointed toes). You can even do these when sitting. Note that if you feel your already very mobile then skip the stretch. This would be if you feel you have an imbalance.
-
Ah yes, justing doing a couple of calf raises and focusing on my big toe made my whole leg shake! and I found the foot abductions super difficult, so definitely a weak spot. I did get a little bit of a stretch as well. Thank you so much 🙂
-
Great, keep me posted!
-
Soo after a month of working within 3x per week, my ankles are doing much better. I still need to work on balancing, and there is still a little bowing, but my foot doesn’t immediately roll out 🙂 thank you!
-
That’s great to hear, Jihaleh!
-
Here is the video for this plan! https://www.studioveena.com/lessons/view/6000edd0-96d8-4b82-8974-4bd5ac110005
-
I’ve just been doing pole about a month now and I’ve gotten these bruises on the tops of my feet several times, from pushing hard gripping the pole while doing the “knee grip” and “crucifix”. Any suggestions? I’ve started at the beginning and I’m currently on Day 5 of the Beginner No Pole program, but I can’t help trying to do some other fun moves occasionally, too 😅ðŸ˜
-
Have you tried wearing a sock on the foot that tends to grip?
-
No… I haven’t tried a sock because I thought it would slip? I’m gripping on so hard as it is with my skin haha
-
Have you watched this tips for Crucifix? https://www.studioveena.com/lessons/view/60a2afb2-7808-4429-abe9-31f6ac110005 and it keeps you from being a le to use the foot
Log in to reply.