Extremity training: foot, knee, hip
The information on this page has been checked by the physiotherapist Andreas Mondl.
Description
The group training program “Lower Extremity Training – Foot, Knee, Hip” focuses on improving the position of the feet and legs as well as the posture of the lower extremities. It aims to strengthen the muscles of the foot, knee and hip, improve mobility and correct poor posture. We use targeted exercises to promote stability, mobility and correct alignment of the lower limbs. The training is suitable for participants of all fitness levels and supports both rehabilitation and the prevention of complaints.
Trainer | Andreas Mondl |
Focus | Improvement of the foot and leg position |
Group type | Open |
Level | Beginners |
When | Tuesday 16:30 & Friday 08:00 |
Frequency | 2 x per week |
Duration | 60 minutes |
Max. Participants | 6 persons |
Price | 25 € per group lesson |
Reimbursement of costs | with prescription approx. 80 % |
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Who this training is suitable for
Training for the lower extremities is ideal for:
- People with foot, knee or hip problems: Particularly suitable for people with pain or restricted movement in these areas.
- People with poor posture: People who suffer from a malposition of the foot or legs (e.g. knock-knees or bowlegs) can improve their posture with targeted exercises.
- Seniors: Older adults benefit from exercises to strengthen joints, improve mobility and prevent falls.
- Athletes: Athletically active people who want to improve their leg and foot stability or prevent injuries.
- People in rehabilitation: People recovering from an injury or operation in the lower extremities will find support in a structured training approach.
- People who want to improve their general posture: The training helps to correct posture and prevent incorrect posture.
Topics and exercises
- Mobilization of the joints:
- Foot, knee, hip: Exercises to increase mobility in the joints, such as gentle circles of the feet and hip mobilizations.
- Objective: To improve freedom of movement and relieve stiffness.
- Strengthening exercises for feet, knees and hips:
- Muscle strengthening: Exercises such as calf raises, squats and hip bridges to strengthen the lower extremities.
- Focus: stabilizing the joints and improving muscle strength to prevent injuries.
- Posture training and foot position:
- Posture analysis: Instructions for correcting foot misalignments (e.g. flat foot, fallen arches) and optimizing the leg axis.
- Corrective exercises: strengthening the muscles of the arch of the foot and the leg stabilizers.
- Coordination and balance:
- Coordination training: exercises such as standing on one leg or balance board exercises to improve the interaction of muscles and nerves.
- Objective: To promote stability and reduce the risk of falling.
- Functional movements:
- Imitate everyday movements: Movement sequences such as climbing stairs and squatting to support mobility and stability in everyday life.
- Exercise examples: Lunges, walking sideways and step-ups.
- Stretching exercises:
- Increase flexibility: Stretching the calf, thigh and hip muscles to relieve tension.
- Benefit: Improves mobility and supports joint health.
- Relaxation techniques:
- After the workout: Relaxing stretches and breathing exercises to loosen up the muscles and reduce stress.
Course objectives
The training aims to improve the mobility, strength and stability of the foot, knee and hip. It relieves pain, corrects poor posture and strengthens the muscles for safe movement in everyday life. Relaxation techniques also promote general well-being.
Cardio
Muscle
Mobility
Relaxation
Coordination
Group training for the lower extremities has the following objectives:
- Improving mobility: promoting joint mobility in the foot, knee and hip to achieve better freedom of movement in everyday life.
- Strengthening the muscles: Strengthening the relevant muscle groups to support and stabilize the joints.
- Pain relief: Reduction of chronic or acute pain in the lower extremities through targeted exercises.
- Correction of misalignments: Improvement of the foot and leg axis to prevent incorrect posture.
- Coordination and balance: improving balance to reduce the risk of falling, especially in older people.
- Relaxation and stress reduction: promoting general well-being through relaxing techniques and the combination of movement and conscious breathing.
Preparation for a full-body circuit training class
- Health clarification (optional):
It is recommended that you consult a doctor or physiotherapist beforehand, especially if you have existing complaints in the area of your feet, knees or hips. - Suitable sports clothing:
Comfortable, functional clothing that offers freedom of movement. The clothing should be breathable. - Yoga mat and towel:
Having your own yoga mat and towel is helpful to increase comfort during exercises, especially floor exercises. - Water and small aids:
A bottle of water is important to stay hydrated during training. If necessary, small aids such as resistance bands can also be brought along. - Positive attitude:
Come with an open and motivated attitude in order to perform the exercises to the best of your ability and promote your own progress. - Understand your own limits:
Know your physical limits and respect them during training. Inform the trainer if you feel pain or discomfort so that the exercises can be adjusted.
FAQ Whole body circuit training
Frequently asked questions about full-body circuit training
What is circuit training?
Who is circuit training suitable for?
Do I need any special prior knowledge?
How long does the training last?
What should I bring to training?
Bring comfortable sportswear, non-slip shoes, a towel and a water bottle.
Can I take part if I have health problems?
How often should I participate?
Will the training be painful?
Which exercises are included in circuit training?
How can I track my progress?
Make a note of your progress, such as the number of repetitions or the duration of the exercises, and communicate regularly with the trainer.
Can I do circuit training at home?
Yes, many of the exercises can also be done at home. The trainer can recommend an adapted program for home training.