Health & Fitness • Page 151

A company I film commercials for specializes in compression socks for plantar fasciitis and everytime I worked with a model that wore their product they said it helped tremendously with their plantar fasciitis.

Plantar Fasciitis Socks | OS1st

 

Thank you for this write up!

Will look into some of these exercises, some of them I do with my workouts.

I definitely have good shoes for running, I use Adidas Sambas for turf play, and as walk shoes. Also have Vans Ultra Cush or whatever for walking. Salomon X Ultra 4 shoes for hiking. I think I need to look into my work chukka boots, as they might be the culprit.

 

Awesome, $25 a pair aint cheap. Looking into these now.

 

No problem!

And remember, it's not just about good shoes, it's about the right shoes! If you're using the highest-end stability shoe but don't over pronate then you're doing more harm than good. Same if you're using a high-end neutral shoe but need the additional stability.

If you haven't already done this and have a running store that you know and respect (Fleet Feet and Road Runner are generally pretty good for national chains, but a local running store could be better) then I recommend having them do a gait analysis and sizing and recommending a few shoes to you (or at least confirming that your current shoes fit the right profile).

But yes, those work boots could be a problem. They're likely not very forgiving.

 

At one point I did Road Runner (I think) treadmill where they watch how you run and the way you land on your feet, etc. and got custom insoles. That's when I was REALLY running. I've since switched to biking and hardly wear them anymore.

The pain in the heal only really flares up when I run; coaching my soccer team, kickball game, etc.

 

They told me I had plantar fasciitis for like a year. Turns out since I’m flat footed I just had some bad calluses due to hammer toes or some shit

 

Are you 100% sure you have plantar fasciitis? Another reason to go to the podiatrist, imo.

When I was 30, I was certain I had it, but went to a podiatrist and he figured out I actually had tendinitis on the top portion of my ankle, which was causing pain all over my heel. Didn't bother me all the time, but would randomly start killing me when being active.

Years later, I thought I had it again because I had random pain when running randomly again, this time more toward the center of my foot. Turns out it is/was Morton's neuroma.

 

Alright alright, I'll go to the podiatrist.



EDIT: What do they do to determine? Xrays? Or just ask questions and look at it?

 

Guys, I made an appointment with a podiatrist next week. Let's see what they come up with.

 

I bought a workout bench thinking I was gonna use it all the time. So far I've used it once lol. To be fair I never really did any workout programs involving one because I never had one, so I think I just need to look up routines using it. But my chest is sore from the chest flys I did on it!

 

When I started really working out, I wasn't stretching beforehand (or at all in general). I found out the hard way how bad that is. Now that I stretch everyday, my body feels better even when I don't work out. But I'll never forget the first week, my body was so broken down and everything hurt. A good daily stretching routine has helped me so much.

 

I don’t stretch much before, unless I’m really sore or tight, but make sure I do a good dynamic warmup to get my blood flowing and muscles moving.

 

Wrong thread?

 

I went from 375ish pounds to 250, so my muscles, joints, tendons, etc. were not used to the range of motion or even being flexed like that. The first few weeks were bad lol

 

Is there a certain routine you could recommend? I usually walk around 10-15 minutes to the gym and I've always considered that to be my warmup. I have bad knees and always did basic stretches for like 5-10 seconds but now I'm finding out I should be doing them for 30 seconds.

 

I usually will lie down on my back and try to stretch my legs, arms, hips, back like we used to do in grade school gym class, haha. Then I’ll walk on the treadmill at a normal walking pace or exercise bike for about 10 minutes just to get loose. Then I’ll do my workout. It’s simple but it helped me from being really sore and tight once I got into my normal workout routine.

 

Years ago, my knees were sooooo bad that I had to go to the knee doctor and he gave me a bunch of stretches for my hips - saying keeping your hips in shape helps your knees. When your hips are bad, it puts more stress and pressure on your knees.

Stretches included:

Standing up straight and lifting/grabbing your knee up to your chest (each knee 10 times)

Lying down on your side and lifting your leg up in the air like a V

Lying on your stomach, take one leg/foot and raise it in the air in an L shape and lift up and down

standing on a step with one foot, while the other leg hangs loosely and lifting it up and down with your hips.

Standing on a step with one foot and bending knee up and down

I do all these at least 3x a week and my knee pain for the most part has been gone.

 

I'm doing a free trial of Noom and I like it so far cause idk categorizing the food into colors is fun, but I don't like that it doesn't show my macros. How am I supposed to get my gainz if I don't know my protein intake, Noom??? And they don't recognize as many foods with the barcode scanner function as my Fitbit app

 

Met with the podiatrist yesterday. X-ray showed nothing. He said it wasn't plantar fasciitis, but I'm not sold on that. It hurts right where it's red on this diagram. He said theres scar tissue between the bone and the fascia. So I have to wear a splint 30 min at night. I have to roll my heel into a frozen water bottle. And I got custom insoles for heel support, that'll be here in a few weeks.

 

I took pre workout for the first time in forever and I was vibing for sure. Haven't been doing it cause I usually exercise at night and I'm not trying to take pre-workout shortly before I get ready for bed and take my sleeping pill. But I exercised earlier today and it def helped cause my energy has been zzzzzz lately. Like I feel tired and physically weak sometimes. I know for women hormones can rly impact gym performance but it's so frustrating

 

I gotta stop eating garbage dinners before the gym lol, felt the Birria in my body the moment I started lifting weights

 

Does anyone ever struggle to find a routine they want to do? In the sense that like... I'm feeling motivated. I have energy. I have time. It's not that I don't want to exercise. I just can't figure out what my body wants to do today. I've tried starting a few different strength routines but none are passing the vibe check today. And what may hit one day isn't what I want today. But idk what I want. But I know what I don't want to do lol. The struggle.

I THINK what I might want is low impact, heavy weights, slow movements that are intentional and controlled breaths. We'll see. If that doesn't work then I give up for now lol

 

I don't know what works for others, but for me, I find having an overall goal informing what I need to do. I mentioned in the Portland thread (lol) that I enjoy distance running, so that informs how I approach the gym, stretching, diet, sleep, my mental health, and rest/recovery. There is still an element of trial and error, but in general, that is what guides me. I agree with you that I prefer going to the gym with a plan. I don't get as much out of it if I wing it.

Edit: I think if I didn't have something I was focused or working on, I would probably just do a couple areas of the body on a given day and go a few times a week in order to hit every area and still be able to get some cardio in. I would do that or some sort of full body circuit a few times a week that mixes in cardio with the gym exercises. Using those outdoor setups in the park and bringing a few things of your own, you do a round of exercises, then run a hard half mile, and then repeat a few times. Those full body circuits whip your butt into shape pretty quickly if you stick with them.

 

I went to the gym today and for the first time I really noticed the difference in the weights I was lifting. I started so small when I started going because I had never lifted weights before and after like two months, it feels so rewarding to add a little more weight and notice how different it feels. At first it sucked because the two friends that I usually go with have been working out for years and their goals are so much different than mine. I was like embarrassed to even go with them because I didn’t want to hold them back. Today for some reason while we were doing chest exercises, I felt a weight off my shoulders being able to add a little more weight and feel the difference. That’s the feeling that keeps me going back.

 

I whine about this all the time but omg I have to work so hard for just a mediocre level of cardio fitness lol. Did a 60 min walk/run today and the last 15 min I just physically couldn't run anymore. I exercise 5 days a week, a mix of cardio and strength training, and my Fitbit cardio health is still just in the fair range and it took me forever to get it even that high. Ive never smoked anything a day in my life but you'd never know it tbh!!!!