100 things, fitness and exercise #29

[labelleizzy]

Hokay.

the plantar fasciitis is being a pain in my ...foot on too regular a basis.

So I go to look up causes and treatment. My doc had given me some basic information, and I've dealt with this before on the right-foot pre-knee-surgery.

One thing the online encyclopedias don't really mention is that overall muscle tension causes tension in the tendons/ligaments, the plantar fascia and the Achilles tendon. Particularly, dense-tense calves and tight hamstrings tighten up and cause pain in the tendons. Nor do they point out that the #1 way to loosen tight muscles that are otherwise healthy is to exercise them to warm them up and then to stretch in slow, gentle, gradual ways. Argh.

The upside is that since I do know that, I am now heading to the gym to spend some time warming up and stretching my body. I want to keep going to Friday Night Waltz and I don't want to hurt when I dance, ergo, other exercise, other preparation is needed.

I can still reach much farther over my head than I have in years, and can touch my upper arm to my head. The last therapeutic massage has saved that in my body, I haven't regressed, thank $Deity. (I can reach the top pantry shelf without the stepstool!)

Didn't get to the gym this week, and again, body is hurting for that.

I'm going, I'm GOING!!

Comments

[fbhjr.livejournal.com]

My wife and I have both had the problem with our feet. For us, we've been able to at least reduce it by getting insoles for the shoes we use.
If we're on our feet for a whole day, it is still tough. But, it has made the amount of time to set it off much longer.

[labelleizzy.livejournal.com]

yes, I'm doing the arch-support and heel-cup shoes. I couldn't get through without them. Oy vey.

[mama-hogswatch.livejournal.com]

They aren't cheap, but Orthaheels (http://www.orthaheel.com) aren't half bad for this. I wear them to teach, though I admit I wear ordinary athletic shoes to walk.

[labelleizzy.livejournal.com]

Hm! I'm doing okayish with Chakos, they have a good arch support and heel-cup. Though it's starting to get cold, and I will need closed shoes with real support, and not just sandals. I like Keen and Merrill brand shoes, and they last like anything, but some of those Orthaheels are pretty cute.

Thanks for the link!

[polydad.livejournal.com]

When I had an incident of this a few years back, a physical therapist told me to keep a long-neck beer bottle on the floor under my desk, and roll my foot vigorously across it any time I was sitting down (wear slip-off shoes for this, obviously). It stretches and loosens up the tendon a bit. IANAD, but this might be helpful and is unlikely to make things worse.

[labelleizzy.livejournal.com]

Just talked to one of the trainers at the gym, and among other things, he suggested this kind of stretchy massage. I have a lacrosse ball for this purpose... though goodness knows we've enough bottles around the joint.

Thanks.

[groblek.livejournal.com]

When I was having troubles with Plantar Fascitis,, I found wearing one of these http://www.thesock.com/ at night to be very helpful, though I'd suggest reworking the design a little so that the strap pulling your foot into position runs under the ball of the foot rather than from the toes, as I occasionally found the toes getting uncomfortable.

I also found that after I'd been wearing my toe shoes for several months, I no longer need my orthotics in other shoes, but I didn't try that until I'd had the Plantar Fascitis under control for a couple of years. I wouldn't recommend that sort of change without consulting with a podiatrist for someone with active difficulty. I do find that I have to make sure to stretch my Achilles' tendon still, so the relief may just be because I notice the need to stretch sooner than I did in other shoes and do something about it.

[labelleizzy.livejournal.com]

ooo. Okay, thanks. I'll give that a look-see.

and I think that training myself to "notice the need to stretch sooner" may be the ticket I'm going after.

Thanks!

[tatjna.livejournal.com]

I failed at going to the gym today. I am working hard at not beating myself up about it.

[labelleizzy.livejournal.com]

I beat myself up so you don't have to! (see the next entry)

it does no good to beat ourselves up. We only have that 24 hours once. Let it go, and move on to the next 24 hours. And find ways to help yourself do the thing you need to do to be healthy.

<3!!

[kareina.livejournal.com]

I have often heard it said that movement is the fountain of youth. I hope that it is also the cure for you in this case.

[labelleizzy.livejournal.com]

I do love moving. I just have to seek it out, as it doesn't seek me out as much. =(

yay dancing!

[serendipity17.livejournal.com]

This. My 85-yo grandma powers her way through three-mile hill walks on a frequent basis.

[labelleizzy.livejournal.com]

that's the kinda gramma-age person I hope to be. Srsly.

[serendipity17.livejournal.com]

She started walking in her fifties. In the '90s she'd get up at her usual time, do three miles, and then do another mile with Grandpa a couple hours later. She's got an intimidating level of determination.

[pirategrrl.livejournal.com]

Sounds like you have already got a lot of good suggestions here, but I will throw in one more: At massage school I was introduced to Yamuna balls (http://www.amazon.com/Yamuna-Body-Rolling-Foot-Saver/dp/B0006IJ9SU/ref=sr_1_8?ie=UTF8&qid=1349713020&sr=8-8&keywords=body+rolling+balls)

I got some for my mom, who also has Plantar Fascitis, and they are awesome. It's basically self-massage for your feet, with a good mix of squishy and firm.