Preventative maintenance exercises for feet
Hi all,
After one week of OS, my arches are sounding the warning. Not an injury, just the warning.
I can bring my training intensities in-line with what they should be, and bring down volume to the minimum.
I also want to bring in some corrective exercises. I already do this for hips and back - hip-hikers, lunges - all corrective and preventative exercises, not about getting stronger and faster but about recovery and staying healthy.
The question is, what could I be doing for my arches, to prevent an arch pull or plantar fasciitis?
I know some of you are going to have some constructive input on this - looking forward to your thoughts.
Russ
0
Comments
Thanks Brenda
These look great - will spend some time with these and let you know how it goes.
Russ,
Here is another couple websites with a couple exercise for foot strength. I find the second one with the fascia stretch can stretch my arch and if I pull all my toes back more over the top of the toes rather that from the inside (as in the picture) it stretches the achillies if needed as well.
I also roll out the bottom of my feet with the TP massage roller. I will get my arch when its stiff as well on the roller and additional with my hands as well pretty much as a standard practice 3X week in the OS if not after every session.
http://www.heel-that-pain.com/heel_...Mgod_GsAXQ
http://sportsmedicine.about.com/b/2...s-pain.htm
Gordon
"a boot alternating feet"... not sure I understand - what kind of boot?
Sorry for the late reply Russell. I seem to have lost this thread in my inbox.
I bought the TP total package from tri sport years ago for $129.00 (tag's still on it but I do use it lots). This included the TP massage ball, footballer, quadballer a block and DVD. I use all this stuff but the quadballer and block mostly with the footballer a second. The TP ball usually only get used when I need a back muscle or more direct rolling in a area, that is I can get more localized pressure with the ball. You could use the quadballer on the foot I just like the footballer better.
When training OS and IM season I use them at least 4X/week, mostly for my calves, hamstrings and feet. I can't remember if I got the rolling that I do from the DVD or just firgure it out as I went. I've have these for over 5 year and they are still going strong and well worth the money I spent. For me my lower calves down to my achillies get very tight and the rolling keep my plantar fascia from acting up. I also do some rolling of the quads but this is much less.
All in all its been a very durable product and believe it's help keep my training more consistent.
Gordon
Russ,
I've never used these but there is plantar fasciitis sock, boots and splints which imobalize and in some cases pull your toes back to stretch out the muscle. See this link on several boots:
http://www.pronto.com/user/search.d...&aceid=
Gordon
My Doc told me to drink a beer and THEN place the bottle under the ailing arch and roll it out. If you drink enough beer after awhile your arch will not hurt as bad. I've had Pl.F. twice and it did help and so did pulling in a towel with the toes, rolling a golf ball under the arch, and massaging the foot and the achilles tendon.