Happy Wednesday Cheetahs!
Gayle- here is a copy of a post I wrote several years back about PF:
My first experience with PF and heel spurs lasted almost all of 1999 in my left foot. However with the following steps I got rid of the pain. Unfortunately, currently I have it in my right foot and am taking this advice again!
Here are the changes that really helped me to get the inflamation down and pain subsequently disappeared. These were changed I made under the care of a podiatrist.
1. Elongating your calves helps minimize the pulling on the plantar fascia and decrease the inflmation (read decrease pain here). So, strech your calves several times per day. I streched before getting out of bed, while brushing my teeth, and any time I could get away with it.
2. Daily Anti-inflamatory meds help too. I used naproxen (Aleve)
3.Completely stopping high impact cardio for 6 weeks. This was tough, but really allowed for the imflamation to subside. I rode a stationary bike for the 6 weeks.
4. I had prescription orthotics made. The can be expensive. I keep them in my workout sneakers 100% of the time. At first they need to be worn in gradually increasing time periods to get your feet used to them. Some people also recommend over the counter supports. Try a good running shoe store for help.
5. Never go bare foot. This position pulls more on the plantar fascia and contributes more to the inflamation and pain. In some cases the bone grows out from the plantar fascia making a bone growth (spur).
I have spurs on both heels, but no pain now. The spurs will not go away but keeping the inflamation in check eases the pain.
Keep stretching, Keep stretching , Keep stretching!!!
Judy
"Likes2bfit" since 1999
Wendy- I am sure you will do fine with your new client. I am not one to advise you about how far apart to do races, but perhaps our experienced racers will chime in.
Cathy- I had a pedi yesterday too and it was the best one I ever had. I am switching to this place regularly. She wrapped my feet in hot towels at one point and let me rest. It was heaven after my 8 mile run!
.... Are you dong the Aug 04 rotation for 11 weeks? I thought it was a 4 week rotation. I would not do anything for 11 weeks with out changing it up and/or having a recovery week. So go ahead and have a recovery week and re-evaluate your plan to fit your schedule.
Kristi- I hope the virus is gone
Marcia- Hi
Christine- How is your daughter doing in the dorm? I love talking to DS every day. He has a kitchen this year in his dorm room/apt but has only made mac-n-cheese and frozen pizza so far. I hope he doesn't gain weight. He looked great at the end of summer... Good job on the health report. Re appetite: I find my appetite soars when I do heavy workouts not so much with running but with heavy legs and weights.
Jackie- Wow you did well shopping! I never seem to get those bargains.
OK, I did get a good deal on cookware on Labor Day. I gave my son my pots and pans, which are 24 years old. After researching cook ware at Williams Sonoma. I went to Linens and Things. They have a line of All Clad pots and Pans that Emeril endorses and is almost as good as the All Clad stainless line at WS. The difference? The WS line has 5 layers & the Emeril-All Cald line had 3 layers, but it has a life time guarantee and excellent heat conduction and is dishwasher safe. I also had a coupon for 20% the entire purchase. It was probably 1/4 of the WS price. Ok I know I can't wear it but it was still a good deal and I love to cook!
Today will be a light day ( TM walk and short upper body?) since y'day was the long run. Tomorrow I leave for Las Vegas. We plan to work out just about every day there in the hotel gym.
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