If you have been on social media over the last few weeks, chances are you have seen the bottle cap challenge. This internet challenge requires you to unscrew a bottle cap with your foot, typically with a roundhouse kick.
Although the challenge seems simple enough, it requires components of balance, body awareness, core strength and flexibility to be able to perform successfully. Thus it is important to consider these factors prior to trying the bottle cap challenge in order to decrease injury risk. Here are a few exercises that will be helpful as you prepare to yield to the latest online challenge:
If you feel joint pain in your knees, you are likely either going too low or not using the correct form. In many instances, knee pain comes as a result of putting your weight more toward your toes instead of the back of your heels.
The bottle cap challenge requires dynamic balance as well as body awareness, core strength and flexibility. Before participating in this internet challenge, make sure to practice these exercises to improve your balance and minimize the risk of injury.
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In case you’re in need of some #MondayMotivation, 93 year-old Louise, a patient from our #Castleton, IN clinic completes a modified #BottleCapChallenge! Testing your balance, core strength and flexibility, this challenge takes all three to successfully complete. Consider warming up/stretching beforehand and lowering the height of the bottle to prevent injury if you attempt the challenge! . . . #athleticoPT #betterforeverybody
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Leython Williams (author)
I’d also recommend a dynamic warm up before you attempt this challenge.
Dynamic Warm-Ups: Try some basic lunges, leg swings and high knees to engage your hip, knee and lower leg muscles. This increases blood flow to muscles and loosens the joints to decrease risk for injury.