Tiptoe movement is a kind of plantar bending movement. The main exercise is soleus muscle and gastrocnemius muscle, that is, triceps surae. Their development is of great significance to running and jumping, standing support and venous reflux of lower limbs, especially for people who stand for a long time. In order to avoid muscle strain and varicose veins, they should exercise regularly!
Stand up and lift your heels.
Here, I want to write tiptoe alone. This is because there is a difference in muscle focus between standing lift heel and sitting lift heel. Standing and lifting heels mainly exercises gastrocnemius muscle, which is mainly used to participate in explosive sports such as running and jumping. If the purpose of exercise is to improve athletic ability, you can do so!
Sit with your heels up.
In knee flexion, the main target of toe movement is soleus muscle, which is a tolerant muscle group and plays a major role in walking and standing. Also known as "venous pump", the veins of lower limbs return to the heart. This muscle is very important, so it is also called venous pump!
Post-exercise stretching
hip joint
There are many different forms of hip joint movement, such as flexion, extension, external rotation, internal rotation, abduction and adduction. Different forms of exercise have different muscles. Hip movement is closely related to pelvic position. If a person's pelvis is tilted or his legs are short, he must start with the hip joint!
Tiptoe movement does not hurt hip joint.
Tiptoe exercise, also called lift heel exercise, is used in many rehabilitation physical therapy programs. It can exercise ankle joint, and it is also one of the effective methods to exercise calf muscles and stovepipe. At the same time, it can increase the blood circulation of lower limbs, which can be said to be a very simple and practical self-exercise method.
Heel pulling will not hurt the hip joint, but two points should be paid attention to when practicing, otherwise it may hurt the ankle joint and knee joint.
1, heel straight up and down.
Simply put, the tiptoe movement means that the heel is raised first and then put down, and so on. In the process of lifting, let the heel lift vertically and then fall vertically.
How do we do this? First of all, don't pursue the height of heel lift, too high is easy to be unstable, which will make the ankle unstable. Secondly, the force on the forefoot is even, and the force should not be too large or too small, so that the whole sole is evenly stressed.
The reason is that this can keep the ankle in a neutral position all the time, and the stress inside and outside the ankle is even, thus exercising the ankle. Otherwise, it is out of balance. For example, if you keep pushing the big toe side, the inner side will become stronger and stronger, and the outer side will become weaker and weaker.
Whether it is muscle, bone or joint, imbalance will produce a series of problems. For example, walking is easy to sprain your ankle, stand upright, and the calf muscles are biased to one side.
One more thing, if your strength is on the inside, your knee is easy to buckle in, and if your knee is on the outside, it is easy to hang out, which will cause knee dislocation.
2. Don't cross your knees.
When doing this action, especially when lifting the heel, many people will unconsciously push their knees backwards to straighten their legs, which will easily overstretch their knees and naturally damage them over time.
What should I do to be right? When inhaling, the calf muscles are tightened, the heels are raised, and the soles of the feet are stepped down evenly, and all attention is paid to the calf muscles. Knees should be completely insensitive. I tried the wrong method, and I felt nervous at the back of my knee. If you really can't catch it, you can bend your knees a little, a little.
Finally, I want to explain that heel lifting is a kind of exercise, which is completely different from wearing high heels to pad your feet. Don't transfer the problems caused by wearing high heels to heel lifting, and don't transfer the problems caused by having to put your feet up for a long time at work to heel lifting.
I wonder why there is such a problem. Are people who stand on tiptoe afraid of hip injuries? Is that why you asked? But according to our experience, tiptoeing won't hurt the hip joint! And tiptoe is a good way to exercise, which takes up no space and can be exercised anytime and anywhere. In order to give you a comprehensive understanding, let's talk about it below!
Tiptoe tiptoe, as the name implies, is to land on your toes and move your body's center of gravity to your toes. You can stand or walk on tiptoe, lift your heels on tiptoe and then put them down, and sit on tiptoe. You can even lie down and stretch your toes. These are all ways to stand on tiptoe.
The advantage of tiptoe is 1. Three-tiptoe is a very good aerobic exercise, which can increase the heart rate to more than 100 times and play a fitness role. And can exercise leg and waist muscles, enhance muscle strength and balance, and play a role in exercising.
2. Tiptoe can promote blood circulation and improve local blood supply, which has obvious preventive and health care effects on cardiovascular diseases.
3. Tiptoes can contract lower limb muscles, not only can exercise muscles, but also can promote blood return in lower limb muscles and promote metabolism. Prevent varicose veins of lower limbs and other diseases.
4. The tip of toes can not only promote venous return of lower limbs, but also promote blood return around anus, which can prevent hemorrhoids.
For male friends, tiptoe can help treat prostate diseases and regulate sexual function.
6. For the way of tiptoeing, you can do it anytime and anywhere, regardless of the venue and time.
However, not all people are suitable for using foot pads, such as the elderly and the weak. Do your best.
Is tiptoe bad for hip joint? According to our previous experience and theoretical basis, there is no necessary connection between the two. The toe tip can enhance muscle strength, thus obviously enhancing the movement of lower limbs. The toe tip has a cushioning function, which can effectively protect the joint from the direct impact of external force.
Tiptoe is a good way to exercise. When exercising, we must follow a scientific way and control the time and intensity of exercise. Massage stretching. I hope these can help everyone.
Tiptoe training is heel-lifting training, which is an extension and flexion action of a foot. Mainly through ankle flexion and extension to exercise calf muscles, under normal circumstances, it will not cause any harm to hip joint.
How to practice tiptoe correctly, anytime and anywhere, without any venue and equipment requirements. It is a training action suitable for everyone. Beginners may be unstable at first, so it is recommended to hold a wall or chair for training.
The main strength muscles of toes are soleus and gastrocnemius of our calves, which have a strong stimulating effect. It is best to reach the peak of each contraction, and the muscles from toe to calf are sore continuously, which can obtain good training effect.
In addition to standing on tiptoe, friends with weak calf muscles or poor ankle stability can stand on tiptoe for training first, which also has good training effect. After that, you can put barbells or books on your knees to increase the action load and achieve stronger training intensity.
For friends with good balance ability, if tiptoe does not strongly stimulate calf muscles, you can try one-legged tiptoe training to improve the training difficulty.
What are the benefits of tiptoeing? First, strengthen the stability of calf muscles and ankle joints.
People's old legs are aging first, and the aging of the human body often begins with the passage of leg muscles. Many people feel old because they find that their ability to walk, run and jump has declined.
Through tiptoe training, we can strengthen calf muscles, improve the stability of ankle joints, restore the ability of walking, running and jumping, improve the performance of various sports and fundamentally delay aging.
Second, strengthen the blood circulation of lower limbs and improve cardiovascular health.
The blood circulation of human body is divided into arteries and veins. Arteries depend on the contraction of the heart, while venous blood flow power comes from the pressure generated by muscle contraction. Leg venous reflux depends on the contraction of calf muscles.
Therefore, the calf is also called the second heart. Developed calf muscles can bring strong systolic blood pressure to veins, thus helping us to get a heart and get better blood circulation in the body.
Standing on tiptoe can improve the blood circulation ability of calf veins and help the heart improve our overall cardiovascular health.
Under what circumstances can toe tip cause potential damage to hip joint? Generally speaking, tiptoe is an ankle movement, and there is a knee joint between hip joint and ankle joint, so tiptoe training is not involved at all.
However, when we stand on tiptoe, if we don't keep the core stable, many friends will have the situation of pushing their hips and leaning back. At this time, when we stand on tiptoe, the pelvis will lean backward or forward, which will put extra pressure on our lumbar spine and increase the potential risk of injury.
So when you stand on tiptoe, be sure to tighten your core and keep your body upright. If you have friends in this situation, it is recommended to do more training in sitting posture, so there will be no risk.
Summarizing tiptoe is a very good training action. No matter how you train your basic friends, you can get benefits from it, and the risk of injury is very small. A little attention to the action can ensure safety and generally will not cause damage to the hip joint.
Especially for middle-aged and elderly people, regular tiptoe training can effectively improve their health, which is a highly profitable training action.
For girls, self-weight tiptoe training will not produce the effect of muscle hypertrophy, so don't worry about the phenomenon of calf muscles and legs. Multi-tiptoe training can make calf muscles tighter and lines more beautiful.
I tell you with facts: tiptoeing for a long time will lead to changes in the stress point of the ankle joint, and it is easy to get injured in a few years!