Never had plantar fasciatis and from the description I hope I never do. Hopefully your treatment will work.
Thanks. This is my first time, too!
Quote:
Originally Posted by tkinsley
Tennis balls are your friend. Oh yeah, and be careful when you get out of bed. Hurts like a bitch when you have PF AND it perpetuates the issue.
If you ice it and roll aggressively, you can knock it out pretty quick, Roland. GLad you didn't keep jumping rope on it.
That's good to hear. Rolling out of bed is the worst. Should I do something FROM bed to start things off? Keep the tennis ball handy before walking on it?
Quote:
Originally Posted by Cynic
What shoe are you wearing for this and what surface are you jumping on? I trust you're doing it right, but for newbies who happen by...
I have cross trainers, basketball shoes (real ones, not chucks), and my Frees. I jump in all of them, but in my Frees, I only jump on padded floors, since they seem thin.
I have cross trainers, basketball shoes (real ones, not chucks), and my Frees. I jump in all of them, but in my Frees, I only jump on padded floors, since they seem thin.
That's all inline iwth Ross's advice, so back to tkinsley...
DOrsiflex your foot and rub your plantar fascia with a knuckle or two before you jump down on it. It shortens at night somewhat from foot position so you're just trying to warm up the fibers so they're ready to bear your weight. Rolling with a tennis ball is fine, too. I ended up getting a plastic splint thing to sleep in when I had my one bout with it years ago--it kept my foot dorsiflexed all night. Worked like a charm.
Your frees are gonna need to go on the shelf for a while.... your cross trainers are probably going to be the right shoes for now.
That's good to hear. Rolling out of bed is the worst. Should I do something FROM bed to start things off? Keep the tennis ball handy before walking on it?
Tennis ball, ankle ROM, and a towel calf stretch all should help as should Tina's suggestions ...
Quote:
Originally Posted by tkinsley
DOrsiflex your foot and rub your plantar fascia with a knuckle or two before you jump down on it. It shortens at night somewhat from foot position so you're just trying to warm up the fibers so they're ready to bear your weight. Rolling with a tennis ball is fine, too. I ended up getting a plastic splint thing to sleep in when I had my one bout with it years ago--it kept my foot dorsiflexed all night. Worked like a charm.
Your frees are gonna need to go on the shelf for a while.... your cross trainers are probably going to be the right shoes for now.
The best thing I found to help is to freeze a 1 litre bottle of water (like Poland Springs or other similar bottle) and use that to roll on the bottom of your foot. That way you are getting the ice and the rolling at the same time.
Also be sure to STRETCH your calves ... the best one is the stair stretch where you stand on a step and then sink one heel off the stair, holding the stretch for 30+ seconds on each side (yes, do both sides to keep the other side from getting PF too).
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Ice water bottle rolling. I'm doing it. Yesterday was a little painful, but I'm okay, today. DON'T JUMP ROPE is now part of my workout plan. For a while...
A, Jump Rope, 0 times
B, SB Shoulders, 125lbs, rounds until over 25 reps (6/5/4/4/3/3/3)
30s rest between
D1, Walking Lunges w/35lbs pack, out as far as possible (24 lunges, up and back twice)
30s rest
D2, Weighted Pushups w/35lbs pack, 4xAMRAP (10/10/8/7)
30s rest, then go to D1 and lunge back
This was really, really hard. Morning workouts are tough for me. But, I'm glad I did it.
My PT appt went well. My stretching has helped, Deb says. I get to add in some cable external rotations.
I asked about my foot, which led to a discussion about how virtually every part of me needs to be stretched, as my calves are tight (but not super tight). But, my hamstrings are tight, which leads to my calves, then the plantar fascia, which is what hurts. So, I will now be stretching virtually everything, it seems. The whole PT group got to pipe in on my issues ("look how his pelvis rotates when he tries to stretch his calves. His hamstrings are too tight!" It was like that movie where all the scientists are crowded around that caveman that they found in that ice block. And poking him.)
She checked out the scaps and traps and said all was good. Everything firing properly AND I have a super strong back. She said "wow." So, yay for me!
Of course, she also says I'm weak toward the end points where the rc range of motion is concerned, but stronger than two weeks ago. She says I won't get stronger until I'm able to get there, period. duh. More stretching.
Yoga. You get some good stretching in, and you're in a room with a high female/male ratio whose females are probably limber, sweaty and in a solid endorphine rush.
I'm still looking for a downside, but I just don't see one.
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Lives in So Cal... into fashion, cooking and high-end exotic cologne. Yeah, I can see yoga fitting into that picture.
Seriously, it sounds like you're making good progress in the PT. That strong back certainly helps.
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I think Julie gets kickbacks from some international yoga conglomerate or gets points for using it in a sentence. BUT, yoga really is the answer for stretching issues? We ran yesterday and I got told that I'm too tight to run properly. She just suggested planks w/leg raises and wall angels to fix me, but yoga actually sounds more fun.
Sorry for the hijack LD! I say go for the yoga. Go for Bikram yoga -- it's even sweatier!!
Hey, looks like you're making great progress with the PT! Pretty soon we will pretty much have stretching logs with some lifts thrown in here and there.
During my workout, there were two teenagers trying to squat. They were complaining about pain and feeling wobbly, so I tried to help them. They kept nodding and saying "ok" and looking scared. Am I scary? I don't think so. I tried to help, but instead they did none of my suggestions and basically ran away, instead.
I feel very hampered by my freakin' foot! No rope, no running, no jumping jacks, no jump squats, no fun. Boo hoo.
I was also told not to go barefoot and not to wear my new Chucks or my old Keds. WTF? I don't get it. Why? Doesn't the curve of the "support" stretch it the plantar fascia out more? Is that good or bad? I thought my problem was that it got overstretched and now hurts at the attachment point (the heal). Someone explain, please.
Garage workout, today.
A1, Sandbag Reverse Lunges, 90lbs (15/10/10) -- all one side, then all of the other side
A2, Med Ball Pushups (15/10/10/10) -- both palms on the side of one ball, neutral grip?
B1, Sandbag Squats, 90lbs (12/12/12/12) -- alternate shoulders each set
B2, TRX Row, (15/10/12/12)
C1, Ab Wheel Rollouts (15/12/10/10)
C2, MB Slams (10/10/10/10) -- as hard as possible, vs as fast as possible. makes a big difference!
Finisher, SB Carry, 160lbs, Carry bag as far as possible. Rest a sec and come home. Repeat for a total of three round trips.
Notes:
1. I'm trying to wean myself off the gloves. I'm getting there, but they really hurt after a gym day.
2. My ad hoc calorie cycling is teetering on the verge of working and not working. I might need to establish some rules. I'm back up to 190, but I'm not any (or much) fatter. Parts look leaner and others look the same. Bottom line is that without more rules and a solid goal, it's really too easy to have two Guinness and a delicious corned beef sandwich with a bowl of colcannon, after I already had a night of pizza with the kids, beers and burgers with some coworkers after work, etc. Granted I've also had most of my days of small, healthy meals, but it's a slippery slope!
I like that I can live a normal life, but one day I might wake up and BAM! I'm a fatty again.
During my workout, there were two teenagers trying to squat. They were complaining about pain and feeling wobbly, so I tried to help them. They kept nodding and saying "ok" and looking scared. Am I scary? I don't think so. I tried to help, but instead they did none of my suggestions and basically ran away, instead.
Was this before or after you rolled up in your smokin' white cargo van with no windows?
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During my workout, there were two teenagers trying to squat. They were complaining about pain and feeling wobbly, so I tried to help them. They kept nodding and saying "ok" and looking scared. Am I scary? I don't think so. I tried to help, but instead they did none of my suggestions and basically ran away, instead.
Perhaps you should have worn big floppy red shoes and clown pants to help alleviate their anxiety, rather than your mean hair:
Yoga. You get some good stretching in, and you're in a room with a high female/male ratio whose females are probably limber, sweaty and in a solid endorphine rush.
I'm still looking for a downside, but I just don't see one.
Could he do pilates? The pilates girls always seem to look hotter than the yoga girls!
1) if you ever wear your gloves again, I'll start calling you Nancy like I do alco.
2) your hands will eventually toughen up, just give it time. and learn to love calluses.
3)
wearing chucks doesn't offer any support from the shoe, so your plantar fascia is doing all the work, and probably hurting you more. I'm no doctor/physical therapist, but that's my guess.
4) do the yoga. yoga girls are sexy (could be coincidence, I'm not here to argue that). meet lots of them, and come back to us with stories. Just don't be the creeper in the corner, staring at everyone's tuckus. Do that thing we talked about before, where you speak and everything. That seems to work well.
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