Squat for lengthening the Achilles, PF, and calf muscles for better barefoot running (with video)
By Angela Hotz, a.k.a. Barefoot Angie Bee
This is a movement that can be done any time of day. Its how you see people hanging out waiting for a bus or eating a bowl of something yummy in another country. Here in the US we don't ever squat. We sit and get all tight and shortened up. The squat will lengthen the Achilles, Plantar Fascia, and calf muscles.
My spawn can sit like this all day. When they are doing something they are often found squatting atop a chair instead of sitting. We should take notes from the way they move!
Summer time is the perfect time to kick off those high heels, running shoes included, and experience the ground barefoot and lengthen and strengthen.
Some tips for the squat-
~Its fine to bounce at the bottom.
~A 7-10 degree turnout is fine.
~Keep legs about shoulder width apart.
~The key is to keep your weight over the ball of your foot towards your big toe and first metatarsal and not lean back on your heels.
~It's not as easy as it looks and took some time to get to this, so be patient and keep at it. It is really common to not be able to get your heel down so don't get discouraged. I couldn't do it at first either.
~ Booty shorts not required but appreciated by the husband.
Check out some of the other moves I learned from Lee Saxby in my Coaching course!
Here is a post with some photos from a coaching session I did. We did lots of squats to look this good!
How to squat video for Achilles, PF, and Calf health
Do you wear high heels? Not just stilettos for work but any kind of raised heel shoes, this goes for men too. Are you a runner that runs in conventional thick padded shoes? Did you start running barefoot and do too much too soon?
We don't squat much in the states. The "campfire squat" or the "sitting squat" are done rarely and instead we sit in chairs. This video is about how and why to squat. You lower legs will appreciate it!
Here is my Previous post on squatting.
Kids haven't learned bad habits and haven't developed tight legs yet, so take cues from them. When you bend down to play or hug, squat instead.
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Cheers,
Angie Bee