In this video, discover some exercises to warm up your ankles and knees to avoid injury during Nordic Walking outings.
Keen for more warm-up ideas? Head over to our Nordic Walking program, there are plenty to choose from!
A thorough warm-up is an important part of your Nordic Walking training. Learn some exercises to help avoid injuring or straining your ankles and knees with this short tutorial.
Music : ALTER K
Voice-over by volunteer: Scarlet Sherriff & Rebecca Large
Warming up your ankles and knees
In this video, you will learn how to warm up the joints in your legs.
These exercises are done with the help of your Nordic walking poles.
We will take you through an exercise to warm your ankles, and another to warm up your knees.
Firstly, the ankles
Stand with your feet hip-width apart. Plant your poles in front of you so that your arms are stretched out.
With your leg bent, lift one knee to hip-height
Rotate your ankle, turning 10 times to the left, then 10 times to the right
Then repeat the exercise with the other foot
Secondly, your knees
In the same position as above - thigh parallel to the floor and foot in line with the knee - swing your leg from left to right to touch your poles with your foot.
After doing 10 repetitions on one leg, switch to the other leg.
At the end of each exercise, about relaxthe muscles you have just used
Now that your ankles and knees are warmed up, warm up your hips and your thighs!