Chukka Wellness

One of the 3 Chukka Wellness key elements is flexibility because staying mobile reduces the risk of injury and improves your range of movement and control, during defence and attack in play.

The ankle is an area that is pretty much forgotten about in a training programme however, there is a lot of pressure going through the ankle joint when you are in the saddle. Not only is the ankle joint loaded every time you stand up in the saddle but it also endures a slight twisting action every time you rotate in the saddle.

Therefore, at Chukka Wellness we wanted to provide you with some simple but effective mobilising exercises to warm up the ankle joints before playing.

1. Resistance Band Ankle Opener

Attach a resistance band to a stable platform and wrap it around your ankle joint. Move the foot forward so that you have a good amount of tension on the band, then bend your knee forward. When you have enough tension on the band contract the front ankle muscles and hold for 4 seconds. Relax and allow the ankle to be pulled back by the band. The idea of this exercise is that the band pulls the ankle back slightly more to open up the joint and allow for more movement and flexiblity.

2. Dynamic Calf Stretch

Stand on a box with your toes on the edge and hang your ankle down until you feel a stretch, immediately relax and bring the ankle back up again. Every time you stretch the heel down, push your knee forward over your toes. Keep this exercise dynamic – you don’t want to hold the stretch especially if you are just getting warmed up. Repeat for 1 minute then switch legs.

3. Wall Calf Stretch

Place your toes up against a wall and gently rock backwards and forwards with the hips transferring your weight from the back leg to the front leg. Every time you move forward you should feel a small stretch in the back of the lower leg and ankle region. Ensure to keep this exercise moving to reduce your risk of injury.

4. Toe Stretch

This is a really simple but effective stretch – sit back on your heels and gently rock the hips backwards and forwards with your toes tucked underneath you. This stretches the toes and the sole of the feet.

5. Trigger Point

We want to keep all of the muscles around the ankle joint mobile too. Grab a hard ball (trigger point ball or a tennis ball) and place it in any tight areas in the lower calf muscle and sole of your foot. Gently add some pressure over the ball until you feel the muscle gently relax.

For more mobility and stretching routines along with nutritional advice and strengthening routines - check out our 6 Week Pre Season Exercise Programme at www.chukkawellness.co.uk

In other news…

Chukka Wellness have partnered up with the recently launch Ladies Polo Foundation. An organisation created to offer support for the development of women’s polo. The LPF is hosting a ladies training day at Cirencester Polo Club August 12 th 2019. The training day will include an exercise & nutrition workshop hosted by yours truly followed by lessons from some of the top uk female polo players and a tournament to finish.

Only a few spots left, to book yours contact ladiespf@outlook.com

To learn more about the Ladies Polo Foundation visit - https:// www.lpf.chukkawellness.co.uk/