ACSM Health & Fitness Summit

2

Sole Training®

with Stacey Lei Krauss

[email protected] (^) Sole Training®
Sole Training® Massage Sequence
preparation: mats, blankets, blocks, towels, foot lotion
time: 3-10 minutes
when: prior to any workout, after any workout, before bed or upon waking
EXERCISE EXECUTION FUNCTION
TOE
GYMNASTICS
Use your fingers to lengthen your toes:

• Long stretch (3 joints except Big Toe)
  Use your fingers to spread your toes:


• Splits (forward and back)


• Splits (wide)


• Fans

LOCALLY: Circulation, Toe flexibility and mobility leading

to enhanced balance.

STIMULATES:

Sinuses, Eyes, Ears, Pituitary Gland, Neck, Equilibrium

TRANSVERSE

ARCH

Use your thumb finger to work deep between the

bones; manipulate and tenderize the soft tissue

between your 5 metatarsals.

LOCALLY: Circulation, Releases adhesions and scar

tissue in transverse arch area

STIMULATES: Heart, Lungs, Shoulder, Diaphragm, Thyroid,

Thymus, Solar Plexus

LONG ARCH

Use knuckles or elbow to massage the long arch

(and plantar fascia) of your forefoot. Use deep

sweeping motions.

LOCALLY: Circulation, Flexibility in Long arch, stimulates

arch awareness, relieves general foot cramps / pain

STIMULATES: Spleen, Kidney, Ascending & Descending

Colon, Pancreas, Adrenals, Bladder, Intestines, Liver

HEEL

AWAKENING

Using your knuckles as a small “meat tenderizer”

gently pound, plump and circulate the area

around the calcaneus (heel bone).

LOCALLY: Increased circulation and revitalization

STIMULATES Pelvis, rectum, sciatic, ovaries/ testes

ACHILLLES

TENDON &

FRONT ANKLES

Use your thumb and first two fingers to squeeze the

base of your Achilles. Wrap hands around ankle

(facing each other). Create gentle warmth by

“wringing” out the ankle.

LOCALLY: Awareness, flexibility, relaxation

STIMULATES General reproduction, elimination

Sole Training® Standing Sequence

preparation: equipment free, shoeless

time: 3-10 minutes

when: prior to any workout

EXERCISE EXECUTION FUNCTION

LANDING PAD +

TOES

• Lift toes off the floor and recognize full landing pad
  space
  -Lift toes up as high as possible
  -Spread all 10 toes out as wide as possible

Neuromuscular coordination leading to greater

muscular recruitment for balance and agile

movement

Toe strength, endurance, mobility, flexibility

TOE CHALLENGES

-Lift all ten toes up.

-Tap 5th toes (pinkie) to floor

-Tap 1st toes (big / great) to the floor

-Bring 5th and 1st toes down – keep middle toes up

Increases neuromuscular coordination for toes

Overall foot strength, endurance, mobility

FOOT FOLD

*

ROCK & ROLL

-Lift heel up. Pop the heel up and down (may be

rhythmic) and roll across the landing pad. Weight bear

on foot.

*

-Inversion and eversion at ankle

Stretches plantar fascia

Increases ankle and foot mobility through joints and

muscles

*

Increases flexible strength in ankles and lower leg

SMART TOES &

DOMING

-Grip the ground with your toes and release

-Grip and HOLD

-Focus on the long arch of the foot and lift up

Strength, endurance, flexibility of toes and foot.