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Thread: RB34 Training Journal

  1. #391
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    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    What treatment/rehab work are you doing for your plantar fasciitis?
    To be honest in the early stages I was rolling with a lacrosse ball and performing various stretches/movements I got from youtube. After so many months I became frustrated with the injury since it was taking so long to heal and my track season was over - I stopped all treatments and all activities (jumping/running).

    To answer your question - early stages first 3-4 months (ice, rolling, various stretches, Advil). Late stages the past 5-6 months not much. I may roll a couple times a month and ice 1-2 a month.

    I had it very bad in both feet - the right foot feel healed but the left foot at this time is probably 75-85% healed. Def better then several months ago but the healing process has been really slow.

    I think with my age and haven't competed since summer of 2010 I will be more competitive in powerlifting. Sprinting is fun but being competitive and reaching goals is better.

  2. #392

    Re: RB34 Training Journal

    Itís unlikely that plantar fasciitis will heal to the point that you can sprint again without therapy. I found a Strasburg sock to be quite helpful. I also did gentle stretching of the fascia on a daily basis (basically a bent knee calve/soleus stretch, but with your toes bent up). You also want to do intrinsic foot strengthening exercises. Prolotherapy and hyaluronic acid injections have also shown to be effective in clinical trials. Iím trying those for tennis elbow atm, but it will take a few weeks before I will know if they worked.

    I agree that you will be more competitive in powerlifting, however.

  3. #393
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    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    It’s unlikely that plantar fasciitis will heal to the point that you can sprint again without therapy. I found a Strasburg sock to be quite helpful. I also did gentle stretching of the fascia on a daily basis (basically a bent knee calve/soleus stretch, but with your toes bent up). You also want to do intrinsic foot strengthening exercises. Prolotherapy and hyaluronic acid injections have also shown to be effective in clinical trials. I’m trying those for tennis elbow atm, but it will take a few weeks before I will know if they worked.

    I agree that you will be more competitive in powerlifting, however.
    I think Chris recommended that sock to me. I been doing some random light treadruns in my warmup and prowler marches seems ok. I ran 10.56 in the summer of 2009 and my third month of training last summer once i got dialed in with my training and actually felt healthy my timed runs were actually very positive. Gave me confidence that I could get back to where I was or somewhere close. I was looking forward to laying the smack down on Chris next summer in Toronto...

    What kind of therapy?

  4. #394

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    What kind of therapy?
    As described in my message above: Stretching with the help of the sock and the stretch I described and intrinsic foot strengthening. Thatís how I got rid of it three years ago (after months of not getting much benefit from rest, insoles, activity modification, etc.) and havenít had issues since then. Plus possibly prolotherapy or hyaluronic acid injections. Btw: Stay away from cortisone injections. They will help for a few months but then wear off and actually weaken the fascia, which could result in rupture.

  5. #395
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    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    As described in my message above: Stretching with the help of the sock and the stretch I described and intrinsic foot strengthening. That’s how I got rid of it three years ago (after months of not getting much benefit from rest, insoles, activity modification, etc.) and haven’t had issues since then. Plus possibly prolotherapy or hyaluronic acid injections. Btw: Stay away from cortisone injections. They will help for a few months but then wear off and actually weaken the fascia, which could result in rupture.
    1: What was the cause and how did your injury happen?
    2: Did you have the morning discomfort throughout the whole process?
    3: Did you have any discomfort on the outer edges of the foot?
    4: Once healthy how did you introduce sprinting/running back into the program?


    Which one

    https://www.amazon.com/Strassburg-So...strasburg+sock

    https://www.amazon.com/d/Plantar-Fas...urg+sock&psc=1

  6. #396
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    Re: RB34 Training Journal

    Tuesday: Med bench session
    Warmup B
    Bench 4x5 75%
    Pause wide bench 3x5 75% (2sec pause)
    Incline 2x5 75%
    Db support row 5x12
    Pushdowns 2x15
    Shoulder complex 2x15 (45 reps per set - major pump)

    I been rusty these past two days because I didn't do much last week for my deload week. I decided to do a lot less work last week for my long term health/progress. I'll take one step back to take 3 steps forward.

    Big deadlift session tomm!!

  7. #397

    Re: RB34 Training Journal

    I had pulled my right hamstring in training and did too much plyometric work and stair runs on concrete while recovering from this injury for my left foot to handle.

    Pain was worse in the morning (until I started using the sock) and also got worse when being on my feet a lot. On ultrasound there was swelling of the fascia and calcification. I couldnít even walk normally for a while.

    I increased intensity and volume of running gradually when I was getting better. I had also continued plyometrics on the good (right) leg (the one that Iíd had the hamstring injury on) while rehabbing the affected left foot. There was a lot of carryover from this work, as it only took two sessions for the left leg to catch up to the bounding distances that the right leg had taken 6 weeks to get to.

    Outer edge of foot was ok.

    I made my own sock, but it was more similar to the first one you listed. The second one will stretch your achilles more than your plantar fascia, as it doesnít bend the toes back.

  8. #398
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    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    I had pulled my right hamstring in training and did too much plyometric work and stair runs on concrete while recovering from this injury for my left foot to handle.

    Pain was worse in the morning (until I started using the sock) and also got worse when being on my feet a lot. On ultrasound there was swelling of the fascia and calcification. I couldn’t even walk normally for a while.

    I increased intensity and volume of running gradually when I was getting better. I had also continued plyometrics on the good (right) leg (the one that I’d had the hamstring injury on) while rehabbing the affected left foot. There was a lot of carryover from this work, as it only took two sessions for the left leg to catch up to the bounding distances that the right leg had taken 6 weeks to get to.

    Outer edge of foot was ok.

    I made my own sock, but it was more similar to the first one you listed. The second one will stretch your achilles more than your plantar fascia, as it doesn’t bend the toes back.
    Thoughts >


    I haven't had morning pain in a really long time. Often think I had more then PF because I had lots of pain on the left outer edge of my foot when applying pressure. I have good days where I feel great and positive about my progress then other days I feel I'm months away.

  9. #399

    Re: RB34 Training Journal

    I had PF for awhile and it still flares back up. Taping it or tying a real tight strap around my heel, plus stiff hiking type boots is the only thing that has worked.

    It was unbearable at times. Good luck with it.

  10. #400
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    Re: RB34 Training Journal

    Wednesday:
    Warmup Jr
    Dl 3rm 10rpe
    Drop 10-15% 3x3
    Rdl 4x6x70% 7rpe
    Pull thru 2x10
    Hypers 2x8
    Abs x100

    Just didn't have it today, after completing my last warmup set I knew it wasn't gonna be a good day because the weight moved slow and felt heavy. I dropped the weight by 10lbs and was only able to get 1 rep (2 less then last block). No major concerns - the strength is still there but mood and motivation along with some outside gym stress bought down my performance. I should have moved to a hypertrophy block - I think my squat and deadlifts has tapped out after 3 months of intense strength work (reason why I made slight changes to my sq/dl days coming into this block). I should be good for the reminder of my deadlifts workouts - I probably will make slight changes to my heavy squat days depending on how motivated I am on those days.

    Over the next month I want to keep a tracker of how my foot feels each day. A simple tracker of good/bad and what activities I did the day before/after.

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