What follows is a suggested routine that most people can do over 20 to 30 minutes on a daily basis to improve overall mobility and functional strength. Please keep the following tips in mind:
Let your body be your guide - only try movements that you feel capable of doing without hurting yourself. Even a few inches of movement (amplitude) and one or two repetitions of any of the exercises below will lead to some benefit.
A number of readers have asked for some thoughts on setting up a home gym. Being a minimalist in most spheres of life, I enjoy just a handful of tools that help me use movement with my own body weight to improve mobility and functional strength. Read more about Suggested Resources for a Home Gym
A common risk factor for spraining an ankle is wearing high heels, especially when walking on uneven terrain. If you wear high heels or did in the past, your fore-foot and mid-foot regions can likely benefit from some simple mobilization work, which is best done by a willing partner.
This video presents a brief look at how to mobilize your toes, metatarsals, and the articulations between your metatarsals and row of cuneiforms, cuboid, and navicular bones. Read more about How to Mobilize Your Feet
If you've ever sprained an ankle, chances are that you have some shortened soft tissues or even scar tissue along the front and side of your ankle that is preventing optimal mobility whenever your foot is plantar-flexed.
Snapshot of Korean miso stew made with enoki mushrooms and green pea shoots on August 3, 2016. Once you are comfortable with miso, you should feel free to include any vegetables you like.
Every once in a while, I feel the need for some authentic Soon Doo Boo JiGae, a hearty, miso-based stew that's chock full of fresh vegetables and silky soft tofu. If you grew up in a Korean home or have had the pleasure of trying Soon Doo Boo Jigae at a Korean restaurant, you probably know exactly what I'm talking about - it's a need that cannot be defined. Read more about Korean Miso Stew Recipe Pictorial
The contents of this website are the opinions of Dr. Ben Kim unless otherwise noted. The information on this website is not intended as personalized medical advice and is not intended to replace the relationship that you have with your primary care provider. Any decisions you make with regard to your daily choices and medical treatments should be made with the help of a qualified health care provider.