Sporten met Els

07/01/2026

Met Reuma is het belangrijk om te bewegen en trainen in je eigen tempo. Ik help je daarbij in o.a. de lessen Fit op Maat, Slow Pilates en de Voetentraining. Wees welkom voor een proefles.

10/12/2025

8 Modules. 40+ Lessons. 50% Off Today.

25/11/2025

02/09/2025

Ook leuk voor volwassenen. 🎨🫟

25/08/2025

"De schoenen die we dragen kunnen ons hele lichaam beïnvloeden – en het verkeerde paar kan stilletjes een kettingreactie van ongemak veroorzaken, met pijn in je rug, heupen, knieën en meer tot gevolg."

Gezonde voeten zijn soepel, zacht, sterk en veerkrachtig. Training voor een betere lichaamshouding begint bij de voet.

The shoes we wear can influence our entire body—and the wrong pair can quietly set off a chain reaction of discomfort, triggering pain in your back, hips, knees, and more. 👟

“Every time we walk, our feet need to be able to change shape,” says physical therapist Otto Lam. The heel should strike first, the foot should roll forward, and the toes should spread before pushing off—but the wrong shoe can disrupt this sequence.

Learn more about how different types of shoes affect your body and ways to identify shoe-related pain: https://on.natgeo.com/4oJq2XP

09/08/2025

Foot massage is so underrated!

After successfully experiencing last week’s routine, it’s time to elevate your practice and introduce a touch more intensity! 😊

Now, embrace a gradual boost of 10-15% in pressure over the course of 1-2 weeks of consistent daily massage.

Fun Fact: Routine massage can greatly enhance circulation, invigorate muscles, alleviate tension, and soothe discomfort.

Navigate this guide to embark on a daily regimen:

1. Gentle Toe Tugs
Begin by delicately pulling each toe. With one hand holding your foot, use the other to softly tug each toe, slightly increasing the pull for 10-20 seconds per toe.

2. Upper Foot Bliss
Focus on the top of your foot, particularly the spaces between the metatarsal bones. Start at the arrow’s apex in the image and gently slide your finger down to the toe joints. Spend a wholesome minute here.

3. Sole Serenity
Start near the heel and work your way toward the forefoot, using your thumbs or a small golf ball. Make a mental note of any tender points – these are key for the next phase. Dedicate 1-5 minutes here.

4. Targeted Relief
If you’ve identified any sensitive spots, it’s time for specialized treatment. Apply firm pressure with your thumb while alternating between pointing your toes up and down. Focus on each discomfort point for up to 30 seconds, allocating a maximum of 3 minutes for all points on each foot. Exercise caution if you have specific conditions.

5. Upper Foot Rejuvenation
Remember, this section plays a pivotal role in refining your squat. Check previous posts for detailed insight. Devote 45 seconds per foot for ideal results.

6. Final Flourish
Grasp your foot or ease into a crossed-leg position to gently flex and extend your toes. This graceful movement should unfold leisurely. Previous exercises should make this phase more accessible.

Consistently practicing this routine twice a day can grant your feet newfound suppleness!