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Team Wilpers BODY Series – Ankles and Feet

Hi team! We’re back, and excited to share the next installment of the BODY series. Last month we did a deep dive into hip and pelvis health. We got great feedback and are pleased that you found this information to be so helpful. Today, we look at ankles and feet; how they function in running and what we can do to make sure we’re set up for success.

Leading us through this series are Team Wilpers Coaches:  Carly Graham PT, DPT, FAFS, Emmi Aguillard PT, DPT, FAFS and Ryan Hopkins, founder and owner of SOHO Strength Lab.

Check out the video and accompanying text as we carefully walk you through some game-changing ankle and feet exercises and share the “why” behind the importance of incorporating these into your training routine. 

Part I: Foot and Ankle Function by Coach Emmi

Hey Team. Coach Emmi here @emmiaguillard_dpt. Today I am going to discuss how the ankle & feet function in running. 

When a runner’s foot hits the ground, the ankle and foot joint rotate inward to help absorb the shock of hitting the ground and transfer kinetic energy up the chain. This is referred to as pronation.

When a runner pushes off from the ground, the ankle and foot joints adopt a more rigid lever (think of the new carbon plate running shoes) to maximize the amount of power that is propelling you forward. This is supination.

Having a foot that is mobile enough to pronate AND strong enough to supinate is critical for efficient and injury-free running. 

In the video above (min 0:00-1:07), I demonstrate pronation and supination and how these movements function in running. I encourage you to stand up and give this a try at home.

Do you feel like you might have a foot that’s a little too flexible, or perhaps too rigid? Keep watching as Coach Carly breaks down how to work on improving the mobility in your ankles and feet.

Part II: Foot and Ankle Mobility by Coach Carly

Hi! Coach Carly here from Team Wilpers @carlyg_dpt . I am going to discuss how to make sure to have pronation and supination in your feet and ankles by doing mobility work that reinforces these motions. The exercises in the video (min 1:10-2:42) are great for everyone as a part of a maintenance routine and even more important for those who feel that they have a ‘rigid’ or ‘stiff’ foot.

Just like we encourage daily hip mobility work (TW athletes you know what I’m talking about), the feet and ankles need some love as well. Mobility exercises also ensure that force is properly dispersed during high impact activities – like running!

The first video (min 1:10) gives you two options of ankle and foot MOBILITY exercises to help increase rangesof motion. These are good to do before and after your runs to get your feet and ankles unlocked.

The second video is an ACTIVATION exercise (min 2:00) to help get the deeper muscles in the foot to turn on and support the ‘supination’ movement that happens when you push off. Activating your deep foot muscles is also good to do before and after your runs. It is especially important for those people that think they have a ‘flexible’ foot.

Try out these exercises and let me know if you have any questions. Please share with anyone you know who may have foot issues. Let’s all stay heathy and strong!

Next, Coach Ryan will share some ways to strengthen the feet and ankles. 💪

Part III: Foot & Ankle Strengthening by Coach Ryan

Hey Team, Ryan here @sslryan strength coach for Team Wilpers. For the third part of the TW BODY Series, I am going to explain how to strengthen the foot and ankles. *Keep in mind that FUNCTION (addressed above with Emmi) and MOBILITY (discussed with Carly), are critical components to understand before you strength train.

Foot and ankle strength and stability is important because strength issues of the foot/ankle will be felt up the kinetic chain (knees, hips, lower back). 

To improve these interactions, here are a few exercises to get your feet/ankles strong (min 2:44-3:09).

In the first video, I demonstrate a standing circular calf raise. This exercise is a controlled articulation of the foot and ankle. You want to work both clockwise and counter clockwise on these. Go slowly and really try to feel what is going on as you move. Try to go back and forth for 5 reps each way. 

You can do this exercise as part of your warm-up before training or include it in your strength circuit.

In the second video, I demonstrate the stationary toe tap exercise. There is a dynamic aspect as weight distribution rapidly switches from one foot/ankle to the other forcing you to get strong and rigid upon ground contact. This is a great exercise for runners who want pop and stability through the gait cycle. The trick here is to move almost exclusively through the foot / ankle. Try not to lift and flex the hips much.

Do these just before your running drills, during your run warmup. Try going for 30-60 secs. To build strength, hold smaller dumbbells and do 20-30 reps or so 1x. 

Give these exercises a try. If you are interested in a full Team Wilpers strength program to compliment your training, check out our private coaching services at Team Wilpers Coaching. For questions please send us an email at trainsmart@teamwilpers.com

Thanks team and as always … Train Hard, Train Smart and Always Have Fun!

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Strength Training for Cyclists: How to Make It Work

It’s no secret that strength training is beneficial for cyclists. From health benefits such as improved bone density to performance benefits such as improved pedal stroke force production and efficiency, it’s easy to see why cyclists are hitting the weights. 

However, as an athlete and coach, I know that lifting for your sport is very different from lifting for other purposes and if you don’t do it right, both your weightlifting and cycling performances suffer. Instead, the schedules and exercises must complement one another.

To further expand on this topic, I reached out to Team Wilpers in-house applied strength expert, Ryan Hopkins. From middle school athletes to MLB and NFL players, he knows how best to enhance sport performance using strength training. Please see below for our interview Q&A: 

Matt: What are the benefits of strength training for cyclists? 

Ryan: There are primarily two:

1) By building a stronger body using weights, you are better able to handle cycling training load and thus progress faster. I like to think of this as changing your own “stress vs strain curve”. In other words, you experience less strain for a given amount of stress.

2) Strength training puts stress on your body’s neuromuscular connections (think mind to muscle). This stress stimulates improvements in intramuscular coordination and intermuscular coordination. With improved coordination, your body gets more efficient, burning less energy for the same amount of work on the bike.

Matt: Just as the demands of your cycling training should change throughout the year (think “in-season” vs “off-season” training) so should the demands of your strength training. How should strength training for cyclists differ during periods of more intense cycling training vs periods of less intense cycling training? 

Ryan: Great question and what we often see are people trying to achieve everything at the same time. This results in less than optimal performances both on and off the bike. Just like everything in life, it’s about knowing your priorities and when to focus on what. At a high level, when the demands of your cycling training are high, strength training needs to take a back seat…and vice versa. Here are some more specific tips: 

  • During in-season/more demanding cycling training:
    • Focus more on muscle activation vs overload and simply maintaining what was built in the off season.
    • Think low weight, low reps and moderate effort so that the residual fatigue from your strength session does not interfere with your next cycling session.
    • 1-2 days a week of strength training a week is sufficient with low to moderate weights at low to moderate volume.
  • During off-season/less demanding cycling training:
    • As it becomes easier to meet the demands of your cycling training, you can focus your efforts more on strength training volume and intensity. This is when you can really “move the needle” in your strength game prior to your next big ramp up in cycling training. 
    • Think of strength training 3-4 days a week and try to incorporate a blend of higher intensity with volume and load. 

Matt: We often hear that during more demanding phases of cycling training, cyclists are riding hard 3 days a week. When would you have them strength train? Also, would the experience level of the athlete make a difference (i.e. beginner vs advanced)?

Ryan: Just like most things in life, “it really depends” haha. Remember that the end goal is the following: Avoid letting the residual fatigue of the weight session interfere with the rider’s performance in their next workout. More experience athletes tend to recover faster than less experienced athletes. That isn’t “always” true, but something to take into consideration.

For the vast majority of people, getting off the bike on those harder ride days and getting after some minimally invasive exercises while they are still warm makes the most sense. Muscle activation is achieved but also muscular endurance is stimulated given their body hasn’t had much time to recover from the ride. It just should not be very heavy weight. 

However, with stronger athletes that can recover more quickly, you could do the following: 

  • Have them wait 6-12 hours post hard ride and then hit the weights. This keeps the subsequent recovery day still an actual “recovery day” while allowing the athlete to have a little more energy and sharpness to push during the weight session. 
  • Have the athlete do strength training on the day after a hard ride with the same rules applied…not doing so much that they can’t meet the demands of their next session.

Matt: Cycling is a very leg dominant sport. Should athletes only strength train their legs? 

Ryan: True, however you want the athlete strength training the entire body with an extra emphasis on the legs and hips (or lumbo-pelvic region). The gains you are hoping to achieve on the bike include force production and posture. 

Matt: What are 1-2 high value exercises cyclists can do “in-season”? Same question but in the “off-season”?

Ryan: Really some of the high value exercises most specific to cycling would be the same in-season vs off-season but the difference would be in volume and intensity of their application. Here are a few examples: 

  • Romanian dead lifts (single and double leg)
  • Single leg reverse lunges
  • Single leg split squat variations for example having your rear foot elevated
  • Lateral squat walks
  • Isometric single and double legged wall sits

We hope you enjoyed this interview with Team Wilpers strength coach, Ryan Hopkins. If you would like to train or book a consultation with Ryan, please visit us at Team Wilpers.

Have a great day and remember to train hard, train smart and always have fun!