arch-related stories
Plantar Fasciitis - How to Stay Active When Your Feet are Killing You
I overpronate, so my workout shoes wear out rather quickly. Recently, I made the cardinal sin of fitness buffs and tried to wear my shoes long after they needed to be replaced. Six months later, I'm paying the price. While I'm not 100 percent positive that I have plantar fasciitis, the symptoms certainly point to it. For example, the morning after a long workout, I feel like someone is jabbing knives up my feet. A new pair of shoes and a trip to the doctor are in my near future. Plantar fasciitis is caused by straining the ligament that supports the arch of your foot. While it's painful, plantar fasciitis doesn't need to put you on the sidelines. Some tips:
- Buy good shoes. Shoes are not something to skimp on. Look for shoes with good arch support or consider motion control shoes if you overpronate.
- Stretch. Do calf stretches and towel stretches several times a day.
- Avoid hard surfaces. If you're a runner or a walker, try moving your workout to an indoor track. Cement and other hard surfaces may aggravate your pain.
- Try new exercises. Swimming won't aggravate plantar fasciitis and other activities -- such as biking -- may be easier for you.
New Year's Resolution: Get Great Eyebrows
It is officially the time of year to start really thinking about New Year's Resolutions. While many people will vow to lose 20lbs, quit smoking and/or drinking, or start working out on a regular basis, I like to stick with something much smaller, simpler and -- let's face it -- easier.
While all of the aforementioned resolutions are very worthwhile, I think it's tough to decide to do any of those things just because it's the new year and everyone else is making plans to change their habits immediately following the holiday-binge season. So I think it's a great idea to stick with something less complex and work your way up to resolutions that are tougher to keep and need some serious willpower.
The perfect shoe for you
If your workout shoe doesn't fit right, then your workout won't feel right. Get a good shoe and you'll have solid footing for all of your exercise needs. What determines a good shoe? Try these six things on for size.
Anchor For Your Ankle
The area around your ankle, called the anchor collar, should be heavily padded to prevent twists and blisters.
The Deal For Your Heel
Go for a snug fit around your heel and a high Achilles notch, the slight dip at the top of the shoe's heel, to support your foot and prevent it from sliding forward.
Anchor For Your Ankle
The area around your ankle, called the anchor collar, should be heavily padded to prevent twists and blisters.
The Deal For Your Heel
Go for a snug fit around your heel and a high Achilles notch, the slight dip at the top of the shoe's heel, to support your foot and prevent it from sliding forward.
What's your arch type?
Do you know what kind of arch you have? Want to find out? Just dip your foot in water and step on a paper bag. Then look closely at your footprint.
If you're flat-footed or have a low arch, you'll see your entire footprint. If you have a high arch, you'll see a thin line between the ball and heel print. If you have a neutral or normal arch, your print will look like a half moon.
So what's your type? Whatever it is, make sure you use this information next time you go shopping for the perfect workout shoe. Different shoes support different arches -- so be sure to find the shoe that's just right for you.
If you're flat-footed or have a low arch, you'll see your entire footprint. If you have a high arch, you'll see a thin line between the ball and heel print. If you have a neutral or normal arch, your print will look like a half moon.
So what's your type? Whatever it is, make sure you use this information next time you go shopping for the perfect workout shoe. Different shoes support different arches -- so be sure to find the shoe that's just right for you.
Advice is plentiful on shin splint topic
I wrote the other day about my recently-developed shin splints and asked readers to send their words of wisdom my way. A few did. Then I sent an e-mail to my friends and family about the Making Strides Against Breast Cancer 5K event I hope to run in less than one week. Hoping my leg pain doesn't prevent me from pounding the pavement in the name of breast cancer awareness, I was in search of even more advice. I got it.
It's pretty good stuff, all the insight I've gathered. And I'm sharing it with you, just in case you need to know, today or in the future. Here goes.
A friend and neighbor says, "Ice bath for about 20 minutes twice a day. Use a large (very large!) bucket full of ice water. Submerge the shins. It only feels like they might just freeze off for the first 3 or 4 minutes, then it gets so numb you can't feel it. Good luck!"
It's pretty good stuff, all the insight I've gathered. And I'm sharing it with you, just in case you need to know, today or in the future. Here goes.
A friend and neighbor says, "Ice bath for about 20 minutes twice a day. Use a large (very large!) bucket full of ice water. Submerge the shins. It only feels like they might just freeze off for the first 3 or 4 minutes, then it gets so numb you can't feel it. Good luck!"
