CATCH-up-CORNER. FEBRUARY...WEEK ONE. Come on in and ...

[Oldfloss]

White Rabbits everyone! Not snowy ones yet, I hope...and it is FEBRUARY! Can you believe it.

I am not sure I can. I am so sorry I am so late here today... life just took over.

Come on in and grab a cushion... the fire is warm, the Corner is cosy and I have some zingy clementine cake.. ( GF ) and some excellent scones today.

Well... I have been thinking... again, I know, you get tired of my endless rambling thoughts... but as my art teacher said to me... “ You never give up do you... you are so determined” . She is right and I am.

So what am I not giving up on this week? Feet. Yup, you read that properly, FEET !

There has been a lot of posts about feet this last week... mostly, complaining feet. Not good. Especially since our feet are one of the most important elements of our running equipment.

They do, quite literally , take the impact of every step we take.

There are, on the Strength and Flex, a heck of a lot of exercises for feet... I certainly have written many posts about them, and of course they do try to address, or prevent the different problems that may crop up with our feet.

Okay. Let's hit the ground running... ( see what I did there)?

Common complaints...

Number 1... seems to be... Plantar fasciitis

I had never heard of this before I joined the forum. So, for those of you who don;t know what it is..

Plantar fasciitis is a common overuse injury that affects the sole of your foot. It occurs when the thick band of tissue connecting your heel to your toes, sustains repetitive, microscopic tears,that cause collagen deterioration and acute inflammation.

Now you know. And it is particularly prevalent in new runners. Ouch!

Other complaints.

Morton's neuroma. ...

Stress Fractures. ...

Metatarsalgia. ...

Achilles tendinitis. ...

Bunions.

But, I am not going to go into details about all these different things... and if you suspect any foot issue you may have, may be something that definitely feels , wrong.. you must go and get it checked out by en expert... we here on the teams are not!

What may we be able to do to help our feet, survive the rigors of our runs?

Prevention is better than cure, so...

First off... if you feet are in any way really sore, and you will know what, really sore, means...do NOT run.

Now.

Shoes

Ill-fitting running shoes are not good, They have the potential for all manner of issues, causing numbness, blisters etc. etc.

If your shoes are too small and tight for your feet, they can damage toenails , etc. Shoes that are too narrow in the forefoot may lead to pinched-nerve pain, corns, calluses or bunions. And shoes that are too wide will allow your feet to slide around, causing friction that can, too, lead to blisters.

Socks ( Yes, really).

No matter how well your running shoes fit, socks can and do, make a big difference, also. If your socks don’t fit properly, they too can can cause problems. Lots of choice out there, so have a scroll around for the pair that will suit you best.

Basic quick exercises...

1. Wiggling and clenching your toes.

This can help to strengthen the plantar fascia, (one of the main muscles which goes along the sole of the foot.)

2. Try to pick up a pencil with your toes

This is fun, but can be tricky depending on the strength of your feet. I can still do it with my right foot. I am right handed … hmm.

3. Take your shoes and socks off and try to ‘walk’ using your toes.

4. Walk (or move yourself forward) just by clenching and un-clenching your toes. You won’t go very far or very fast, but it will strengthen your toes and feet.

Little and often... any pain. Stop.

For your ankle strength...

I have been doing ankle exercises, for a very long time, again, they are simple and effective. For me, they were initially, to try and improve my ankle strength for trail running, They have. I still do them, to hopefully, as I get older, reduce the likelihood of a break.

Wild Ginger Running, has loads of ideas for improving the health of our feet...and some great ankle exercises too . Just scroll around a bit...

* Walk around barefoot when you are able.. it really is good for your feet. ( Watch out for Lego )! This is great for positioning and balance.

* Keep your toenails short.

* Love your feet, with a great, moisturising massage and if you are feeling flush... a pedicure can be a little treat for your feet!

There we go... simple!

Looking after our feet is one of the best things that we are able with very little effort, to do.

Our feet give us so much support, the least we can do is support them !

So, your turn now... anything to share. Have you had or got any problems with your feet. Is there anything you can tell us about how you look after them?

Looking forward to seeing some of you, on this cold and dark evening. I took my feet out this morning on an errand...I'm resting them right now!

Looking forward to see who pops in...

Oldfloss

[AlMorr Ambassador Graduate]

Good post again from you Oldfloss, regarding toes and socks, just after I put on my running socks before that 8K run on Wednesday my tiny left toe was annoying me no end, it kept jabbing into my sock, I immediately took the sock off, I noticed a very sharp end of the toe was causing the problem, I immediately cut off the sharp part, got the sock back on, shoes and left the house for the run feeling much more comfortable, it is very important to have the correct running shoes AND socks for running.

[Oldfloss Administrator Graduate in reply to AlMorr]

Morning Al...Just you and I chatting in the Corner today.

There is a hard frost here and I am glad I got a short run in yesterday. Not my usual run day but needs must.

I felt that sharp bit... ouch, and lucky it started hurting whilst you were inside, if you had been out, it could have been tricky. It happened once to me and I had a painful hobble home... that was not pleasant,

Socks can be overlooked but in reality, probably need choosing as carefully as the shoes we wear.

Thank you for popping in my friend...and making that point.

I was thinking too, that, come the better weather I shall have to start getting some ice cream in the corner... I seem to remember that you are partial to a taste of ice cream, when the runs get warmer? x

[AlMorr Ambassador Graduate in reply to Oldfloss]

After a run when I get home, no matter what the temperature is I treat myself to a chocolate ice cream swirl, 😋

[Oldfloss Administrator Graduate in reply to AlMorr]

Oh gosh... well that sounds good to me... a sweet treat for an awesome runner. I shall get some in, immediately! x

[SweatyHettie Graduate]

You are so right Oldfloss and I concur absolutely regarding proper socks . This was something I had never even considered until I treated myself to a gait analysis and proper running shoes after graduation. The knowledgeable guy who helped me recommended shock absorber socks that give extra auppprt around the balls of the feet and heels. Who knew?! Not me. Also when I was properly fitted I found out that I needed to size up. I would have just gone for my usual size but I can honestly say that my Brooks fit me better than any other footwear that I own! I can hardly feel I’ve got them on. It’s definitely worth the expense of having a proper analysis and fitting - as you say our feet take all the pounding so we need to give them as much help as we can!

I do occasionally suffer from plantar fasciitis and did even before running but exercises definitely help. I find hanging my heels down from the stairs is a good stretch.

I love all your feet exercises- I’m wiggling my toes as I type. Note to self do these more! Thanks for the reminder. 👣

[Oldfloss Administrator Graduate in reply to SweatyHettie]

Good morning to you and welcome ! It is chilly here, but cosy inside to chat.

Thank you so so much for sharing this. I am really, really, hoping that some of our new forum friends will be reading it!

Your own experience I feel reflects what many of us may have felt, when beginning. I know I just pulled a pair of ordinary socks on. I started wearing shock absorber socks fairly quicky and I do have the heel supports too... I find them very comfortable. ( Lots of deals out there to be had on all good brands of socks).

The person dealing with you, clearly knew what he was talking about and as you say, the benefits of the analysis outweigh the expense, if we are to remain running comfortably.

I appreciate that when we start the cost may be, not one that folk want to, or are able to make, and in that instance, all we are able to do to support our feet is to get the right footwear and do the exercises.

Yes... toe wiggles and toe creeping can be done so easily...ankle rotating and stretching, in fact many can be done sitting in your chair.. and at work, any time !

You are welcome here any time, and thank you for this very useful reply. x

[SweatyHettie Graduate in reply to Oldfloss]

Thank you and I shall keep popping by for your lovely cakes! It’s very dull here this morning and a bit chilly. I’ve woken up with the sniffles so I might treat myself to a hot steamy bath to try and clear the airways . Best keep away from nanny snuggles today as I don’t want to pass it on to our new arrival, so potentially a run later on.

Have a good day 😊

[Oldfloss Administrator Graduate in reply to SweatyHettie]

Hope you had a good day despite sniffles...did you get a run in though? There will be snuggles a 'plenty when you're feeling brighter x

[Ann_get_it_going]

good morning 😊 funnily enough I’m on the look out for running socks. I haven’t committed yet though and in all honesty I got bored of browsing. Plus I’m on a frugal Feb after a shocking start to the year for my bank account (car 😭).

I have a spiky Pilates ball that is wonderful on the feet. I just stand on mine and push my foot around, no particular technique! At first it’s uncomfortable but after a few mins it’s bliss. It’s great on worn and tired feet especially working out the tension and tightness. I started suffering quite badly with plantar fasciitis and it turned out it was a symptom of a hip imbalance. I started Pilates with a sports therapist and I’ve not had it since so can highly recommend 😁

I’m doing w3r2 today but I can’t decide if I’ll do it in or out. I got no sleep last night and I want to just hide under my duvet.

[Oldfloss Administrator Graduate in reply to Ann_get_it_going]

Hello...now, did you get out?

There are some bargains out there, but browsing takes time and what suits many will not suit all. I have MoreMile and UnderArmour thermal for winter... but there are many brands out there. Multipacks can be cheaper and if they are cared for they do last!

These times of high prices and things need in repair or replacement can make it very hard to justify what we may feel is a luxury item... !

That spiky ball sounds wonderful and is obviously giving you a good feeling in your feet! The Pilates too... a great tip for those who may be struggling like you. I found my sports physio so useful on the occasions, he has given me advice and exercise...it can make a massive difference to our running and any recovery time.

Please let us know if you got out there and how it went and thank you for sharing your experiences and for popping in ! x

[Ann_get_it_going in reply to Oldfloss]

TI didn’t get out but I did a treadmill run whilst listening to a podcast so I’m happy with that. I’m going out on Sunday tho with a super friend and she informs me there will be hills 😬

[Oldfloss Administrator Graduate in reply to Ann_get_it_going]

Well done to you! Hills... I love them...you just take them one step at a time... and they do really become your friends. Stronger in every way.

[ktsok Graduate]

Hello Floss!

I’m sitting in bed with a coffee scrunching my toes as I read your post. They are grabbing the bedsheet and pulling their way to the foot of the bed, and we did scales on the piano. They curled up in horror when you mentioned Lego - still clearly traumatised by these experiences.

I agree with Ann, a spiky ball is a marvellous thing. I like to hear the crunching of crepitus, it’s better than popping bubblewrap.

I have just spent more money than I should have on some Altras. I wear barefoot shoes for everyday life, finding it helps with knee stability. Over the past couple of years, this has caused my feet to spread slightly and my old ASICS are now too narrow across the ball of the foot. A combo of this narrowness and bad sock choice has caused a blister. So, toes crossed, these new shoes will help.

If the knees hold up. Are you going to move up the body, week by week?!

[Oldfloss Administrator Graduate in reply to ktsok]

Will reply at length later. But yes..up we go.the whole body ! X

[Oldfloss Administrator Graduate in reply to ktsok]

Hello! I hope the toes are well scrunched and the idea of grabbing the sheets with the,... like playing piano scales.. gosh that takes me back...even though I still practice my scales now...what a great idea!

Lego treading ! Eeek... it could be worse than the hot ash walking that the wise fakirs did.

Spiky balls... yes... the sound like bubble wrap popping...hmmm ..not sure that appeals to me! Barefoot... is great, I love the feeling of me and the ground and yes, stability and balance all benefit from it. Did you get the Altras in the sale ?

You have learned first hand of the perils of tight shoes and maybe ill fitting or suitable socks... so hopefully, you will be moving on from this, with the new shoes.

I hope the knees do hold up...do you need , ( ha, ha), any links to knee exercises? Yes, i am going to move up gradually. We do have exercises to hand but things move on and new research may suggest more useful exercise for our running body, so I will be moving with the times and moving forward.

Thank you for popping in and fingers crossed for those feet and the blister! x

[Sandraj39 Graduate]

Just a quick reply to say that I replace the insoles of my shoes (walking and running) with these…Enertor insoles. (Other brands are available…😂)

enertor.com/?utm_source=goo...

Honestly, no links to the company😂 and I cannot guarantee that others will find the same but I think they are fab! Sharing incase others might find the same benefits I have.🙂

Happy running all!

[Oldfloss Administrator Graduate in reply to Sandraj39]

That sounds good to me... finding what we need and what is right for us and our feet. Thank you so much for sharing this and for popping in today. x

[Sax64 Graduate]

Sorry I'm late, not long home from the airport. Your cake sounds amazing, yes please, I'd love a piece. Ah, feet, a sore topic at the moment, quite literally. Hubby reckons from my footsteps tally, that since Monday I've walked 50k! And despite wearing my Salomon's with inserts (probably like sandraj39) and using a spiky massage ball in the evenings, I know that Plantar fasciatus has reared its ugly head again. I've had it before, long before my running days, then a hiking induced injury. So I know the drill and I also know how long it can take to completely heal. I'm reluctant to stop running though, as the shoe inserts and massage really ameliorates the discomfort to a low level.

[Oldfloss Administrator Graduate in reply to Sax64]

Me too... I am late checking back in today... small visitor needed attention A large slice of cake is in order for you... after all that walking!!! Oh my goodness... that is a heck of a lot of walking!

You know what it is and you clearly know how to deal with it, but still very painful nonetheless. You know your own body best and I feel sure you will know exactly when to run and when to stop too...I hope it eases before too long.

Thank you for sharing this and for popping into the corner today. Welcome home x

[Mummycav Administrator Graduate]

fantastic post again Oldfloss …how do you always manage to fit in so much knowledge and advice and in such an eloquent manner? Wise words that we all can use x

[Oldfloss Administrator Graduate in reply to Mummycav]

Ha ha... I think the expression that wise and me is probably an oxymoron...but thank you. I just latch onto something that I feel may be useful...suddenly find that many of us are doing those sort of things anyway, however unaware of it we are.

Thank you for calling in and your lovely words. x