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November 19, 2013 posted by

Plantar Fasciitis: Prehab/Rehab

Plantar Fasciitis: Prehab/Rehab

Here are a few foot strengthening exercises that, if done regularly, will keep you from getting plantar fasciitis or, if you have it, help it get better. Our feet are a great human complexity that some of the advents of man, like shoes, have led us astray in how we keep them functioning well. You hear a lot about muscular imbalance on my blog and probably nowhere does become apparent as quickly as when that occurs on the things that support your body.

There’s a lot more you can do to train your feet than what’s here, of course. But these are the basics. Keep good strength in these exercises, and then try and do a few things barefoot once in a while, and that’s about all it should take to keep your connection to the ground functioning smoothly.

Now the challenge numbers…

The final stretch. First number  after activity is challenge goal. Next is what I did yesterday (# for the challenge total) [#s I’ve done on weekend challenges, which don’t count towards totals)]. I’ve also added links (highlighted) which lead to (hopefully-informative) posts about the given challenges as they were all chosen for a reason.

Steve’ 53rd Birthday Challenge

Join the Challenge and win stuff!

Beachbody Workout of the Day

None – There is no workout easy enough to do when you’re down with dysentery.

Synopsis – Just when it looked as though I was home free I get hit with something crazy. I can only attribute it to some bad veggies, since I’ve been juicing and there’s a warning in the news, but something had me practicing the world’s most effective cleansing technique, purging, for most of the day and night. Upside, I lost weight. Downside, everything else. Finishing by Friday now in some serious jeopardy. Fortunately almost every hard has been done except a 5.12 traverse but, hey, I’m light.

The Big Days/Weekends

The Santa Barbara 53

5 First Ascents & 50k on single speed

Magnificent 7 & Terrible 2

5 Routes, 3 Trails, 6 Summits on Mt Olympus

25hours of Frog Hollow

Lift 530,000 pounds

Climb 53 Routes and eat 5 Fritters

World’s Fitness Champion trial run: 53 miles cycling, 5.3 miles running, 5.3 miles hiking, 530 push-ups, 530 jumping jacks, 530 leg lifts, 530 crunches, 5.3 miles of rowing, 5,3 miles of elliptical, 5 climbing routs, 53,000 pounds lifted (bench, row, pull-downs, curls, triceps ext)

Reading & questions answered: /2809 (53/day) –   x & x (457 questions and 2,320 pages) Will be sad to finish The Charlie Francis Training System. For a training book it’s quite a page turner.

Nutrition:
Servings of Shakeology: /53 – 0(48) – w/ water 
Days of Ultimate Reset: /5.3 0(3.3)
Days taking supplements: /53 – 1(49)
Days of no alcohol: /53 – 1(45)****
Days of no meat: /53 – 1(49)
Coffee Cycles: /5.3 – on final round
King Pin fritters: /5 0[5]

Exercise:
Beachbody workouts: /53 –0(51)
Push-ups: /5300 – 0(5,320)
Jumping jacks: /5300 – 0(5,100)
Leg lifts: /5300 – 0(5,320)
Crunches: /5300 – 0(5,270)
Ab Ripper X Moves: /5300 – 0(5200) [110,900]
Beast back day: /53,000 lbs. 0(54,000) [129,200]
Beast chest day: /53,000 lbs. 0(53,000) [59,700]
Beast shoulder day: /53,000 lbs. 0(53,000) [59,800]
Beast leg day: /53,000 lbs.   56,000 (56,000) [125,500]
Beast arm day: /53,000 lbs. 0(53,000) [68,100
P90X2 functional warm-up: /53 –0(52)
Running drills: /53 – 0(51)

Neuro-integrating stretching: /53 – 0(52)
Iron Mind gripper and extensor band reps: /10600 0(10330)
Breath hold sessions: /53 – 0(53)
Stabilizer sessions: /53 – 0(53) 
Internal Organ Training: /53 –  0(52)

5.11 Climbs: /5 0(6) [5climbs under 5.11 [53]
5.12 Climbs: /3 0(3) [1]
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 0(2)
Campus board movements: /530 – 0(531)
Climb-specific pull-ups: /530 – 0(540)
Cycling on road bike: /53 miles 0(30) [74]
Cycling on mountain bike: /53 miles 0(54) [100105]
Cycling on cyclocross bike: /53 miles 0(46)
Cycling on time trial bike: /53 miles 0(53)
Cycling on fixed gear bike: /53 miles 0(50)
Cycling on single speed bike: /53 miles 0 (54) [30]
Cycling on tandem bike: /53 miles 0(48)
Hiking: /53 miles  0(58) [10]
Running: /53 miles 0(53)
30 minutes of rowing: /5 times 0(5)
30 minutes of elliptical: /5 times 0(5)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0(47)

Family:
Tasks for his wife: /53 – 0(52)
Chores around the house: /53 – 0(54)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Other:
Blog posts: /53 – 1 (50)
Team Beachbody Instructional Videos: /5 0(7)
Team Beachbody Video Chat /5 0(7)
Days keeping these stats: /53 – 1(49)

ADDED CHALLENGE – GIVE AWAY 53 THINGS 0(50)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade

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