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Lifting q&a

Men's Fitness, May, 2007

Q: I'm a runner, and I seem to twist my ankles a lot. Is there anything I can do to strengthen them?

A: Here's a simple exercise from Keith Scott, C.S.C.S., a performance coach and injury specialist in Medford, N.J.

Find a semi-rigid pillow and place it on the floor in front of a wall. Balance on the pillow with one foot, touching the wall for support whenever you need to. Begin using the front of your foot to push as hard as you can into the pillow and trace the letters of the alphabet--make an A, B, and so on up to Z. Repeat on the other foot--that's one set. Perform three to four sets. As you get stronger, place a second, smaller pillow on top of the first one and stand on both. "This targets all of the muscles that surround the foot and ankle that are often neglected in exercise programs," says Scott. "Strong ankles will not only counteract the constant pounding that is produced on a run, but they'll prevent injury and ensure a better running session."

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Q: I don't like carrying around a training log, but I sometimes forget how many sets I've done for an exercise. Is there any other way I can remember?

A: Try this method from Joe Stankowski, C.P.T., a trainer in Wilmington, Del. Lay a weight plate on the floor next to you, and imagine it as the face of a clock. Turn the first letter in the logo on the plate to 12. After each set, turn the plate clockwise so that the logo approximates the number on a clock that corresponds to the number of sets you've done (after your third set, point the logo to where 3 would be on the clock; after your fourth, point it to 4; and so on). "It's ridiculously simple," admits Stankowski, "but it works--and you won't need to carry a bulky notebook and pen around the gym recording your sets as you go." Another option is to carry a piece of lifting chalk in your pocket. After- a set, strike a line somewhere on the weight you're using. (Afterward, wipe it off with your hand.)

Lifting q&a

Men's Fitness, May, 2007

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