Many of our readers have furry, four-legged friends who are part of their families. For those of us with dogs, we usually take them on daily walks around the neighborhood. On other days, we load our dogs into the car and take them to a dog park, like the popular Alston Park in Napa, where they run around like lunatics and burn off all their energy. Some of us take our dogs to the beach or Lake Berryessa, where they jump in, do barrel rolls, collect plenty of dirt and sand, and then hop right back into the car with us.
Each of these outings is a form of recreational physical activity. A dog walk might look like a simple stroll, but our dogs rarely move at a steady, predictable pace. They stop suddenly to sniff a fence post, lunge forward when they spot a squirrel, and change direction without any warning. Being physically strong enough to keep up with our dogs and interact with them requires more than the ability to walk in a straight line.
Having a set of lively feet that can react to the environment can benefit our interactions with our canine friends. The foot is the first part of the body to touch the ground, and it sends signals to the brain about the surface we’re walking on. Strong ankles and responsive feet help us handle uneven sidewalks, tree roots, wet grass at the dog park, and loose sand by the water. These surfaces require foundational recreational athletic skills, such as stepping up onto a curb or stepping over a fallen branch on the trail.
The ability to regain balance after a loss of balance is also critically important. An excited dog might spot another dog across the street and circle around our legs, tying us up with the leash. This can force us to turn around quickly, regain our center of gravity over our feet, and pull back to regain control of the dog. The muscles on the outside of the hips, along with the trunk’s core muscles, work with the feet and ankles to keep the body steady during these sideways and twisting movements. When these muscles are deconditioned, a sudden tug on the leash is more likely to throw us off balance and might lead to a fall.
The end of the outing brings its own challenge. After a day of running around like a maniac at the dog park or chasing pigeons and frogs along the shores of Lake Berryessa, a tired and soggy dog often needs help getting back into the car. Lifting the dog into the back seat or the back of the car requires strong legs, a stable trunk, and steady footing, often on gravel or a slippery parking lot.
We use the lateral step-over exercise with our personal training clients to help them recalibrate their balance after stepping sideways. This safe, effective exercise builds strength in the hips, knees, and ankles while practicing stepping up and over objects, which is exactly what many dog walks demand of us.
To perform the lateral step-over, stand to the side of an object that is about mid-shin height, such as a small step or a sturdy box. Ensure you are standing next to a wall or a countertop that you can touch for support if needed. Lift the foot closest to the object high enough so that your toes clear the top, and step over it to land on the opposite side. Settle your balance on the foot that just landed, then lift the trailing foot up and over the object to land beneath your hips. Keep your chest tall and your eyes looking forward. Repeat this movement in both directions for five to ten repetitions.
Many of our clients find that a few minutes of balance exercises like the lateral step-over make the unpredictable moments of a dog walk feel far less stressful. Practicing these movements one to three times per week can help reduce the likelihood of a stumble when the leash gets tangled, or the trail gets rocky.
Our dogs give us plenty of reasons to get outside and move every day. Strong feet, steady balance, and a body ready to react to sudden changes in direction can help us keep up with them on the sidewalk, at the dog park, and along the water’s edge. A few short exercise sessions spread across the week add up, and they can help us stay on our feet the next time a happy dog decides to wrap us up in the leash.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.