The Consequences of Fitness

[Lost Dog]

Originally Posted by stingo

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!

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?

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.

[Cynic]

Originally Posted by Lost Dog

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...

[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.

[UConnJulie]

Originally Posted by Lost Dog

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 ...

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).

[galya]

I"ve had it and it sucked for about three weeks. I hope you get better soon, be active about it!

[Lost Dog]

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

C1, SB BO Row, 125lbs, 4xAMRAP (12/10/10/8)
30s rest
C2, SB Zercher Squats, 125lbs, 4xAMRAP (12/10/10/9)
30s rest

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.

PT tonight!

[Lost Dog]

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.

She was impressed with my dorsiflexion. woo hoo!

[UConnJulie]

I know you said not to say it ... but I TOLD YOU SO!!!!!!
Dude, you need yoga ...

[Lost Dog]

Originally Posted by UConnJulie

I know you said not to say it ... but I TOLD YOU SO!!!!!!
Dude, you need yoga ...

I don't love you anymore. Use your mod powers to ban yourself and I'll forgive you.

[RedLefty]

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.

[RacerBill]

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.

[mom2w]

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!!

[kfisherx]

Oh crap.... This thread reminds me that I am also supposed to be in regular yoga classes. I hate yoga.... Arrrgghhhhh...

[L'ilJ]

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.

[UConnJulie]

Sucks to get old, eh?

[Lost Dog]

I forgot that I worked out yesterday!

But, before I forget, those walking lunges from monday or tuesday destroyed me for the next day. My quads were soooo sore.

On to yesterday!

A, jump shrugs, 235-255 a variety of rep ranges

3x8

B1, Zercher Box Squat, 185
B2, Chest Supported Row, 90

C1, Pushups, 25/18/15
C2, Serratus Crunch, 25
C3, Crossover Curls, 30

D, some external rotations

E, some single arm cable pullovers

F, some stretching (lots, actually)


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.