Click this link for FitOldDog’s Quick Fix Guide To Plantar Fasciitis.
Hi folks,
I really like this kit, so I couldn’t resist using their picture (no, they aren’t paying me to do this!). From: http://goo.gl/yEQKj
I was pleased to receive this comment from a neighbor and great runner on the use of one of my rollers, recently:
“Wanted to leave a comment and say thanks for the roller (I promise to give it back before we leave town!) I am an avid runner and was reduced to a crawl especially on the am runs @ 5:15 good thing it is still dark out as it was not a pretty sight to see. I rolled the entire lower leg and arches several times a day and within a few short weeks, I was back to running pain free. I had been crippled with this for about a solid year and went through countless shoes in desperation to find something that worked. Nothing until I spent time on the roller. I now have my brother-in-law hooked on it! Thanks again
Kristin”
It would appear that these rollers really work, so if they don’t work for you, ask yourself:
- Am I using the rollers correctly?
- Is it really plantar fasciitis?
-k @FitOldDog
Today’s workouts:
| Workout PLAN Coach: Chris Hauth |
 Weights |
| Duration: 01:15:00 |
| Description: This phase will prepare you for the final strength building phase. Following the same format as the previous phase, perform 3 sets of 12 reps on each exercise with the exception of leg press (3×15), sit-ups (3×20), and leg ext / leg curl (still 2×15). Increase your weight significantly so that the last two reps of sets 2-3 are very difficult but doable without assistance. Rest 45-60 seconds between sets.10′ jump ropeCore exercises: 2′ hold of position or 2′ of continuous repeats: Plank - Side Plank - Lunge - PushUps - Supermans - Back Extension - Abdominal Scissors1. Bench Press (chest) 2. Incline dumbbell flyes or Machine Pec Dec 3. Squats (glutes & quads) 4. Calf Raises 5. Lat - pull downs (lats) 6. Dumbbell Pullover 7. Low Row (or bent over dumbbell rows) 8. Upright Rows (shoulders) 9. Alternating Dumbbell Curls (biceps) 10. Dumbbell Kickbacks (triceps) 11. Leg Press 12. Leg Extensions 13. Leg Curls 14. Incline Situps or your choice of preferred ab work |
 Swim |
| Duration: 01:00:00 |
| Description: 3550 - 400 wup - 10×50 drill/swim - 400+4×100 - 300+3×100 - 200+2×100 -100+4×25 - then 6×75 middle 25 non free - 4×50 kick FASTExcept I substituted Rick Fee’s workout, which we completed together, with your truly constantly trying to chase Rick down, and that makes a difference: Warm-up 400
800 swim long smooth 12:30
2 * 400 7:00
1st broken at 200 for 10 seconds
2nd broken at 100 for 10 seconds
4 * 200 4:00
1st straight
2nd broken at 100 for 10 seconds
3rd broken at 75 - 150 for 10 seconds
4th broken at 50 for 10 seconds
2 * 50 back loosen
6 * 150 pull 3:00
Warm-down 200 (4000 yards)
|
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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Hi Leon,
all of these things are palliative, and the real trick is to fix the underlying biomechanical issues that trigger the problem in the first place. I tried everything I could think of (including ‘Das Boot’) until finding that rollers worked well. Then I found that the real problem lay in my posture http://goo.gl/Ivt64, and as soon as I fixed that (well, I’m still fine tuning), the need for rollers has almost disappeared.
Thanks for the comment.
Cheers,
Kevin aka FitOldDog