Since we are leaving in approximately 49 hours for California there was no chance we were going to go going grocery shopping yesterday. My number one goal (I am an overachiever obviously) is to eat every last inch of perishable food so that I don’t waste a cent.
Today’s creation: (every piece of produce and cheese in our kitchen on top of a baked potato). ps the carrots look dry cause I roasted them.
Dessert after a cat nap: (apple, banana, whipped cream and butterscotch chips)
As you know, in the past I have been the queen of injuries. Maybe it is because I want to run way too much, too fast or maybe it is because I am a klutz. Whatever the reason, I do want to share what I have learned when it comes to recovery.
At one point during the past year I had issues with Plantar Fasciitis.
“Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.” (source)
As a runner, our feet strike the ground 1,500 times PER mile. ‘When the foot impacts the ground during running, the plantar fascia stretches to allow the foot to flatten and roll and then retracts to its normal length by force of its internal tension as the foot leaves the ground.’ (source below) This repeptive action can strain the plantar fascia which is close to the heel bone and that is where the pain in the heel comes from.
……..Plantar Fasciitis in the 3rd most COMMON running injury (after IT band injuries and runner’s knee) according to the book below that Billy and I read every night before bed. This book can be found on our GEAR PAGE and it is an excellent running resource.
What worked for ME to overcome my Plantar Fasciitis issues:
1. I learned something VERY important over this last year: If something hurts, stop. I immediately stopped running for a few weeks and didn’t let the problem get bad by continuuing to run on it. I stuck to cycling and the elliptical.
2. Talked to my doc of course.
3. Night Splints……. I have matching socks on for the first time ever.
My mom got me these really hot boots that I wore every night and I noticed a huge difference within just a few days of wearing these to bed every night.
“Most of the healing (of the plantar fascia) occurs at night, when the fascia is relaxed. Wearing a night splint may accelerate the healing of your damaged fascia by limiting the setback that comes with standing for the first time each morning.” (from book above).
3. Stretching, I would perform THESE stretches every morning before getting up out of bed or after I had been sitting down for a while.
4. Rolling a FROZEN golf ball under my foot helped to stretch the connective tissue and made it feel a lot better.
5. I also had shoe inserts specific for people with plantar fasciitis. I think this helped but I am not positive.
Have you ever suffered from a foot injury? What about plantar fasciitis? Anyone you know suffer from plantar? What did they do to overcome it?
Do you use a stability running shoe or a neutral running shoe?
If you are wearing socks right now, are they matching? Be honest.
-Yes, for the first time ever. I was trying to impress you in that picture.
What was the last book that you read?