Monday, December 27, 2010

Plantar Fasciitis-What has worked for me.

I have been suffering from Plantar Fasciitis to some degree for a year or so and I believe I may have been healed as I have not had any pain or discomfort in the last two weeks. I have continued to run during the entire period and have continued to run in the same shoes-Asics Gel Fortitude 3 & 4.
Here is what I have been doing for relief from Plantar Fasciitis;
1) Keep mileage record on my shoes and stop running in them after 350 to 500 miles.
2) Use ice after runs.
3) Trace the alphabet with the toe of each foot every day.
4) Cross knee foot stretch.
5) Stair stretch.
6) Pick up marbles with my toes.
7) Put a 2x4 under the foot of the bed.
8) Stand for 10 minutes on a slanted board to stretch my calves.
9) Wear socks to bed to keep my feet warm and blood circulating.
10) Use a foam roller and the Stick on my calves.
11) Massage the bottom of my foot.
12) Daily Tai Chi, first thing in the morning as a gentle stretch.
13) Stretch feet before getting out of bed.
14) Roll golf ball on the bottom of my feet.
15) 10 minute warm up before running.
16) Discontinue use of any shoes that gave me any discomfort.
Even though I feel fine now I am doing the above activities as a preventative action. If anyone needs an explanation on any of the exercises let me know and I will go into more detail. If you are having any problem with Plantar Fasciitis I hope this post can help you.

Friday, December 17, 2010

Morning walk

Went for a 30 minute walk at 06:00 today, it was 18 degrees F.(11 degrees with the wind chill).

Tuesday, December 7, 2010

26º windchill

Just got back from a chilly run. 33 minutes using the Karvonen method. I am slowly teaching myself to run slower i e 65 to 75% of my maximum heart rate.

Saturday, December 4, 2010


Today I walked 30 minutes at daybreak around Lake Muhlenberg. After visiting my mother and mother-in-law I did my 30 minute exercise routine. I am planning on running tomorrow morning. Yesterday I walked 30 minutes in the morning, did a 30 minute bicycle ride to the parkway and in the evening I rode the Power Rider for 20 minutes. I did not run on Thursday because I hurt my left quadricep muscle stretching, so instead I did 30 minutes on the power rider.