Fit Chick in the City » injury prevention

Arch Pain, Be Gone!

Jess — Thu, 05 Nov 2009 13:07:42 +0000

Its been over a month since I took precautionary measures to prevent plantar fasciitis. As you know I was having quiet a bit of pain and burning sensations in the arch of my right foot. I think I finally found the solution.

About two weeks ago, I purchased these at the Super Runners store. I’ve been wearing them while doing anything but running and my arch pain has been reduced to almost nothing. Right now, I’m not wearing them while running because I have normal arches and shouldn’t need the support.

These Powerstep Pinnacle inserts claim to eliminate pain or strain in your heel, arch, ankles, knees and lower back. I can’t validate all the claims, but I can say that they are eliminating my arch pain.

While I credit this shoe inserts for pain relief, I have also been doing more downdogs. This has been the best way for me to stretch my calves, achilles and plantar fascia.

*************************************************************************************

Anyone have any recommendations for a new point and shoot camera? My camera, simply isn’t working. At some point I am going to dive into buying a SLR, but not right now.

The Extinction of Cross Trainers

Jess — Mon, 05 Oct 2009 12:08:00 +0000

As a child if I wasn’t dancing, running or playing some kind of sport you’d find me curled up with a book. One of my favorite series was the “Shoes“ series by Noel Streatfeild. The series taught me that in order to excel at an activity you need the proper footwear.;)

Introducing my first pair of cross trainers, the Nike Shox ZipSister Training Shoe.

The woman at Niketown that assisted me literally gasped when I told her that I’m a Group X instructor that doesn’t wear cross trainers. For as long as I can remember I’ve always used an old pair of running shoes in the gym. With my new foot problems and a history of spraining my ankle (yes while teaching class) its time for a change.

Proper footwear is essential to injury prevention (as I learned a few weeks ago) no matter what the activity. Running shoes are designed to propel you forward and provide cushion. Cross training shoes are designed for movement in all directions. They provide lateral support that can help prevent injuries when moving in a direction other than forward..

It also turns out the cross trainer is becoming extinct because everyone wears the wrong shoes to the gym. I went to three stores before finding a single pair.

I’m excited to wear these in tonight’s BOSU class! I can already tell that they my ankles are going to be happy!

Plantar Faciitis Prevention

Jess — Wed, 30 Sep 2009 14:10:24 +0000

It seems injuries are all over the place this time of year. We’ve all been working out hard during the summer months and are feeling a few aches in pains from striving to over achieve with our workouts. I on the other hand am suffering due to my vanity. I didn’t want to wear sneakers around and risk looking like a dork. Silly me.

Here’s what I’m doing to prevent a full blown case of Plantar Faciitis:

Reducing my running. Specifically I am only doing 2 mile tests runs every other day to see how the foots feeling over time.
Replacing my running workouts with more spinning/cycling.
Continuing with massage (which is extremely painful).
Ice massage at night.

Stretching my calves more than normal.

Ditching the flip flops for the remainder of the year (the hardest prevention method to adhere to).

I’m really hoping that I’ll be back to normal ASAP. When you’re injured or on the verge of injury its really best to take the time off from running or the activity that’s causing the pain. I always ask myself do I want to risk running today and then not be able to run long term?

That being said, if you haven’t guessed already, I won’t be running a marathon this fall. Not because of this, but because I’m simply not where I should be at this point in time. The Husband (who also happens to be a trainer) has suggested that I focus on speed this fall and find a spring/early summer marathon for next year. My next race is the Nike Human Race. Hopefully, this almost injury will be healed in time to get in some speed training.

What’s your next race or fitness challenge?

Something is Better than Nothing

Jess — Sat, 26 Sep 2009 12:51:37 +0000

I’m super excited that the weekend is finally here! I’ve been waiting all week for my hiking trip with STJ today. I woke up to run a super short distance of two miles. I figured something is better than nothing!

Its actually the distance I planned on running today. I’m trying to prevent plantar faciitis.

Last weekend, I made a rookie mistake. It was gorgeous out so the Husband and I decided to walk everywhere we went on Saturday. I ended up accumulating over 5 miles of walking in flip flops!! When I ran on Sunday, my plantar fascia was hurting. It actually hasn’t stopped hurting since. I’m hoping this little device will help prevent this pain turning into an actual injury.

I have no idea when or where we got this teeny roller, but I hope its helping cause it sure hurts!

I’m off to hike in Harriman State Park. I love visiting Rockland County. Have a great Saturday!

Have any of you dealt with plantar fasciitis or have any tips on preventing it?

Free Yoga Class (aka the yin to my yang)

Jess — Sun, 02 Aug 2009 22:20:31 +0000

Simply said yoga is the yin to my yang.

To run is to “go quickly”. To practice yoga is to “be where you are”.

Even if my legs aren’t always going at a speedy pace you better bet my mind is. If you could clock the pace of my racing mind during a run, no doubt it would leave my legs in the dust.

My lack of flexibility and racing mind are the source of my biggest challenges during my yoga practice. Running for many years = tight muscles. Classes here in the city seem to be composed of dancers and other athletes where having great flexibility is a must for their sport. In fact, I’ve embarrassed myself laughing out loud in a Level 1 class from being asked to do the impossible (seriously, a side crow and a flying lotus in a level 1 class?). I can’t wait to live somewhere where the yogi’s are little less Elastigirl and a little more… like me.

Now that I’m training for a marathon (I’ll post about that soon), I have to practice yoga. I strongly believe that yoga is the only way I’ll stay injury free while marathon training. Yesterday was my long run, making today my yoga day. I did this 60 minute yoga for runners podcast. Its available at YogaDownloads.com. Truly a bargain at $5.95! It was just as good as going to my neighborhood studio. Maybe even better as I can do this same practice as many times as I want! Its even great for beginners as it also comes with a download-able pose guide. Seriously, it can’t be beat!