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Startseite » Schneller schmerzfrei Laufen! Schmerzfreies Joggen

Übungen für deine Fußmobilität!

Einleitung

In diesem Artikel geht es darum dich weiter zu mobilisieren, damit du beim Laufen keine Schmerzen hast. Heute geht es speziell um die Mobilisation und die Kräftigung deines Fußes, damit du schneller schmerzfrei laufen kannst. Jule und Nando zeigen dir heute 5 Übungen, die genau das für dich ermöglichen.
Am Fuß gibt es drei Punkte, das Großzeheengrundgelenk, das Gelenk vom kleinen Zeh und die Ferse. Diese drei Punkte bilden gemeinsam ein Dreieck. Wenn du nun versuchst, diese drei Punkte zusammenzuziehen, richtet sich dein Fußgewölbe auf.

Bevorzugen Sie visuelles Lernen anstatt zu Lesen? Dann sollten Sie dieses Video anschauen!

Hoch die Zehen

Bei dieser Übung versuchst du die vier kleinen Zehen nach oben zu bewegen und dann wieder mit diesen nach unten gehen. Während du mit diesen nach unten gehst, versuchst du mit dem großen Zeh nach oben zu gehen. Bei dieser Übung geht es, um die Koordination. Die neuronale Verbindung von deinem Gehirn zu deinem Muskel wieder zu erneuern und auf Vordermann zu bringen.

Wenn das schon gut funktioniert, kannst du versuchen auch die Zehn zusätzlich zu spreizen.

Rolle Pressen

Diese Übung dient wieder dazu deine Datenautobahn zu erneuern. Stelle dich aufrecht hin und bringe, unterhalb deiner Knie, eine Rolle zwischen deine Beine. Versuche nun mit den Beinen die Rolle zusammenzupressen, indem du mit deinen Kniescheiben nach außen drehst. Deine Füße bewegen sich nicht und bleiben flach stehen.

Oberkörper drehen

Du stellst dich wieder gerade hin und stellst dich auf einen kleinen Ball, z.B. einen Golfball. Diesen Ball legst du zwischen deinen Knöcheln vom kleinen und dem zweitkleinsten Zeh. Nun versuchst du deinen großen Zeh auf den Boden zu bekommen, sodass dein Fuß nach innen geneigt ist. Dann drehst du deinen Oberkörper, ohne dass du die Füße bewegst. Dabei kannst du auch deine Hüfte mitdrehen. Diese Übung ist für die Mobilisation des Fußknöchels und des Fußgewölbes.

Ferse drehen

Du stellst dich wieder gerade hin und hältst dich fest, am besten an einer Sprossenwand. Nun versuchst du dich auf die Zehenspitzen zu stellen. Du willst hier nicht die Waden trainieren, sondern die Beweglichkeit und auch die Ansteuerung deines Fußes verbessern. Das heißt, du musst nicht maximal hoch. Die Fersen sollen zueinander gucken. Versuche, die Füße so zu drehen, dass die Fußsohlen zueinander schauen. Die Zehen, also der Vorfuß, bleibt so stehen und nur die Ferse dreht sich zueinander.

Hoch und runter

Setze dich mit ausgestreckten Beinen hin und ziehe deinen Fuß hoch. Während du sie hochziehst, winkelst du deine Zehen an. Acht dabei darauf, dass du nicht krallst, sondern die Zehen nur anwinkelst.

Anregungen

Wieder ganz wichtig: Die Qualität der Übungen. Versuche dich in allen Übungen hineinzuführen und sie zu spüren. Es bringt nichts die Übungen nur zu machen, damit du dahinter einen Haken setzen kannst. Mache die Übungen bewusst, schau, wo du was fühlst und achte auf die Qualität.
Meld dich gerne bei uns, wenn du dir noch mehr Übungen wünschst oder du beim Laufen Schmerzen hast. Wir zeigen dir, wie du diese möglicherweise lindern kannst.

Solltest du trotz all deiner Bemühungen Schmerzen beim Laufen haben, kontaktiere deinen Arzt oder unsere Physiotherapie Praxis Berlin. Unsere Telefonnummer findest du direkt unterhalb dieses Artikels.

Lesen Sie auch:

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