I’m approaching the end of week 3 of this particular PF prevention plan, and pain is coming and going. I had a feeling last week that my desire to keep running is interfering with the plan, so I scaled back to shorter distances this week and gave an extra recovery day between runs. It worked and my PF pain in the mornings disappeared. And then a day at work with a lot of standing brought all the pain all back again!
I read a tip recently of using a step tracker to understand how much steps you can take before the PF pain comes back next morning. But with me, it seems to rather be when I am on my feet too long, standing and not necessarily walking. Humph.
So I persist with this program.
My Morning 10 min Routine
☆ 1. I’ve replaced my morning regime with these 6 exercises, done still in and around bed just before getting up and putting weight on the arch. They really are effective, so give them a try if you suffer the typical morning pain.
youtu.be/kStuJAu0a20?si=D_i...
It includes 6 movements of 30 reps each of:
1) Toes scrunches and Splays
2) Ankle pumps, flexing and extending on the ankle joint, keeping toes still
3) Roll-Out: Foot massage with ball
4) Self-mobilisation, stretching toes and bending ties with hand
5) Heel and Toe Raises, first sitting (heel lifts)
6) Heel and Toe Raises, then standing
Thrice a week: 10-min Foot and Ankle Strength session, Level 3 .
☆ 1. Warmup Heel Raises. Both feet together. 15 reps. (Take 3 seconds to lower heel)
☆ 2. Heel raises with weights. Both feet together. 15 reps. (For weights, use dumbbels or rucksack with weights)
☆ 3. Supported Balance. Stand on one leg, placing one finger on wall or a table just to keep balance. Keep in balance for between 15-30 seconds, starting with 15 and increasing when stronger. Switch sides. 3 each side.
Once a week: 20-min Leg Strength session, Level 2.
NEW: Leg Strength
☆ 1. Free Squat. 3 sets of 15 reps.
☆ 2. Abductor Bridge. 5 reps of 20 sec holds. Lie on back with knees bent with resistance band around your thighs. Push legs out than lift bottom, squeeze buttocks and core.
☆ 3. Monster Walk. 2 sets of 24 reps. With resistance bands around your ankles, in a slightly squatted position take 6 forward, then 6 back, repeat for a total of 24 steps.
☆ 4. Good Mornings - Arms up. 3 sets of 10 reps. Stand feet apart, slightly bent. As you move into a chair position, raise arms for balance.
Happy working out, everyone and that your feet stay PF-free!
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Some links of my past Plantar Fasciitis posts:
• This series. Week 2: healthunlocked.com/strength...
• This series. Week 1: healthunlocked.com/strength...
• My List of PF exercises from 2 month ago, both strengthening and flexibility: healthunlocked.com/strength... and how I fared: healthunlocked.com/strength... )
Indoor Walking Workout with Holly Dolke
