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!

14/02/2025

Are your shoes too small?

Here are 4 examples of the common tell-tale signs that your shoes are too small.

1. Hammer Toes or similar.
Got bent toes with hard skin or/& joint pain on the knuckles? This might be because your toes are crammed at the end of your shoes. Offering your toes insufficient length in the shoe will force them upwards.

2. Hard skin on the soles
Calluses forming on the outer edges of your soles? This usually means your shoes are rubbing against your feet too much. Ouch! This can actually be due to other factors as well but are present when wearing too small shoes / poorly shaped.

3. High pressure points
Feeling pain in the centre of the forefoot or feel the ground more here? Your shoes might be causing uneven pressure distribution, especially if they have soft arch support. Pressure points are a major hint that your shoes are not the right fit! ⚠️

4. Toe tapering in shoes
Notice your toes tapering inward in your shoes? This can lead to bunions and long-term foot issues. Compare your shoe shape to that of a young child where their feet are widest across the toes. Healthy feet are widest across the toes.

Your shoes may have caused the issues, but you can greatly improve this and in many cases get rid of it completely.. it begins with exercise & switching shoes, we recommend our “Starter Bundle” to get off to a great start! 😊

Takeaway: If any of these signs sound familiar, it’s time to rethink your footwear. Properly fitting shoes and foot exercises can make a world of difference. Your feet deserve better & we’re here to guide you!

13/02/2025

Begin je dag ontspannen en krachtig in 13 minuutjes.

Even landen op de grond, de zwaartekracht voelen, zachtjes alle gewrichten losdraaien, je intentie zetten voor de dag die voor je ligt en daarna de krachtmotor aanzetten: drie keer 1 minuutje planken. Afronden met een paar effectieve rekoefeningen voor nek en schouders. En klaar, in 13 minuutjes; deze klus kan je afvinken.

Voor starters en gevorderden, met en zonder blessures en beperkingen (variaties en mogelijkheden in overvloed).

Begin nu met het opbouwen van die gezonde ochtendroutine.
Doe je mee?

Iedere werkdag van 7:45 tot 7:57 uur via Zoom. ☀️

MEER BEWEGEN, WAAROM ZOU JE? Heel simpel: van sporten en bewegen kom je lekkerder in je vel te zitten. Je voelt je fitter, sterker, energieker. In je lijf én in je hoofd. Je kunt meer uit jezelf halen. VAN BEWEGEN KNAPT IEDEREEN OP! Met Els beweeg je onder professionele begeleiding. In het tempo en...