Boot Camp, Day 23-28: Oh, the pain. The pain!

I’m baaaaaack!

If you’ve been following my daily blogs on my 77-day (11-week) self-imposed Boot Camp blog, you’ve probably noticed I haven’t blogged in a while.

The good news is that I’m back and I’m still on track with my fitness workouts.

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The bad news is that I had a severe bout of plantar faciitis during the past few days.

My goal to subject myself to daily barrage of workouts, gym visits and somewhat healthy eating continues.

Even better news (at least to me) is that I’ve finally lost 2 whole pounds. That’s over 28 days thus far — and they say it’s not good loosing weight rapidly, so I’m right on track with that aspect of this slightly insane endeavor.

The bad news is that I had a severe bout of plantar faciitis during the past few days.

How bad was it, you ask? It was so bad that I thought someone had placed a white-hot rivet in the base of my shoe! I might be an old fart at age 67, but I was hobbling around like Quasimodo because of the sharp, piercing pain on the bottom of my feet.

I’ve heard of plantar faciitis, but never have had any foot problems. It just kinda snuck up on me: One day I was walking 4 and 5 miles a day and then — BAM! — I thought I’d need a walker to get around.

According to Wikipedia, plantar faciitis is a disorder of the connective tissue that supports. the arch of the foot. It results in pain in the heel and bottom of the foot.

I spent a couple of days searching online for how to treat the symptoms and most advice is to stay off your feet (um, duh!), ice your foot to reduce inflammation, massage the foot and to gently bend your toes and foot toward your chin to stretch the tendon.

Turns out that the stretching part is for long-term treatment of the condition. Stretching the foot and toes toward the chin can aggravate the problem and prolong the injury.

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I’m giving my feet a break so my feet can heal up, so I’m concentrating on upper body workouts.

 

Luckily for me, after watching at least half a dozen videos, I came across video advising that most of the remedies are misleading. They are opposite of how you should approach a fresh injury!

Here is a link to Dr. Eric Berg, DC’s video on how to help plantar fasciitis with this simple stretch by using the principle of opposites.

Anytime a muscle is tight or inflamed work on the opposite, not the involved area. You will be stretching a muscle called the anterior tibialis, which is opposite to the bottom of your foot. Dr. Berg shows how to fix plantar fasciitis.

I am NOT offering any sure-fire ways to rid yourself of plantar fasciitis using this or any other technique (here’s the obligatory legal disclaimer). You should see a medical professional for any physical ailments you encounter as a result of exercising.

But, I tried Dr. Berg’s treatment and the next morning — ta-da! –my feet didn’t hurt nearly as bad, and I was able to get around without excruciating pain. In other words, it worked for me, but don’t try this at home. lol

After some reflection as to what brought about this minor injury. I thought it was the increased walking I’ve been doing for the past 28 days of Boot Camp. I regularly have been logging 3 to 6 miles a day. That’s a lot of abuse because I’m carrying about 80 pounds overweight for my height of 6-foot, 3 inches.

But I think the cause of the pain was using the leg curl machine at my gym with too much weight for the conditioning of the muscles in my calf and hamstrings.

I experienced severe cramping in my muscles and had to quit exercising altogether and walk it off outside in the hot summer air. Tendons extending from the gluteous maximus to the Achilles tendon are all interconnected and they wrap around underneath the heel all the way to the toes.

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The rowing machine works most of the muscles in the body and is easier on the feet than the running or walking on a treadmill.

So, for a while anyway, I’m going to skip the evil leg curl machine. Instead, I’m going to use the rowing machine, stationery bicycles, and stair-stepper.

So, with 49 days to go in my 77-day (11 week) Boot Camp, just going to concentrate on lighter weights, more reps and keep on truckin’.

Oh, and I also mentioned that I would talk about nutrition and diet, but that went south because I had to deal with this minor setback (and others).

But I fully expect that if I continue to exercise and eat healthy food, I will continue to lose weight.

Most of the information I read about plantar fasciitis link being overweight to obese to an increase in odds of injuring the tissues on the bottom of the foot. So steady as she goes.

 

 

 

 

 

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