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Discussion Starter · #1 ·
I've taken some time off from running after much consideration but don't want to lose aerobic capacity or leg strength.<br><br>
Any excercise programs out there so I know I'm doing the right thing? Right know I just change machines each day with no rhyme or reason.<br><br>
Any help would be appreciated.
 

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The main thing you need to be concerned with is not encouraging the tightness in your calf that is causing the PF to begin with. Unless the PF is really bad, you should be fine to workout as normal with an appropriate warm-up and cool-down routine. If you do a workout and finf the PF is extra sensitive the next day, then you definitely overpushed. I would stick to the bike and the elliptical (as long as you stay flat-footed). I am going to post some pics of proper foam-rolling that would be an excellent warm-up and then some stretches that will be good to finish with. DO NOT DO CALF RAISES!<br><br>
To warm up:<br><img alt="" src="http://www.ptonthenet.com/images/exercises/flx_77_peroneals_1.jpg" style="border:0px solid;"><br><b>Preparation :<br></b>
<ul><li>Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize.</li>
<li>Position the roller on the peroneals (lateral gastroc/soleus region).</li>
</ul><b>Movement :<br></b>
<ul><li>Activate the core/glutes by bracing and squeezing.</li>
<li>Raise the hips upwards increasing the pressure on the lower calf.</li>
<li>Roll in either direction until a “tender point” is found, hold on that point until you feel the tenderness release by approx 75%.</li>
<li>Muscles are 3 dimensional, so don’t just roll in the same plane-up & down. You are allowed to move across the peroneal also.</li>
<li>Don’t continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for.</li>
<li>Stop on the tender point until tenderness eases.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/flx_41_self_myofascial_relse_gastroc_1.jpg" style="border:0px solid;"><br><br><b>Preparation :</b>
<ul><li>Place foam roll under mid belly of lower leg.</li>
<li>Cross left leg over right leg to increase pressure (optional).</li>
</ul><br><br><b>Movement :</b>
<ul><li>Slowly roll calve area to find the most tender area.</li>
<li>If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.</li>
</ul><br><br><br><br><br>
To cool down:<br><img alt="" src="http://www.ptonthenet.com/images/exercises/f_32_straight_leg_calf_alone_rope_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/f_32_straight_leg_calf_alone_rope_2.jpg" style="border:0px solid;"><br><b>Movement :<br></b>
<ul><li>Dorsiflex foot as far as possible.</li>
<li>At this time pull back on rope to intensify stretch.</li>
<li>Hold for 1-2 seconds and repeat.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/f_36_standing_calf_raise_leaning_agnst_wall_1.jpg" style="border:0px solid;"><br><b>Movement :<br></b>
<ul><li>Draw your lower abdomen inward toward your spine.</li>
<li>Keep rear foot flat, with foot pointed straight ahead. DO NOT ALLOW THE REAR FOOT TO CAVE INWARD OR ROLL OUTWARD.</li>
<li>Next, bend arms, move chest toward the wall, and shift pelvis forward.</li>
<li>Avoid rounding forward.</li>
<li>Stop movement when slight tension is felt and hold for 20-30 seconds, repeat for 2-3 reps.</li>
</ul>
 

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Discussion Starter · #3 ·
Thanks tjocf. I hadn't seen the two with the foam roller.
 

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Sorry to hear that, dg1, but sounds like you are taking the long view with your running -- that's not always easy.<br><br>
When I had PF like problems due to spraining a foot, I was still able to do stationary bike, swim, and run in the water. As long as it wasn't weight bearing on my foot, it felt OK. Are any of those do-able for you?
 

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Discussion Starter · #5 ·
Thanks SGH. Trying to remain optimistic.<br><br>
Currently biking, elliptical, stair climber, arc. Iam teh suck at swimming. A guy at the gym recommended the water running. Sounds like a stupid question, but do you just jump in and start running?<br><br>
I cheat today and did 10 minutes on the dreadmill at a serious incline, trying to stretch out the calves and bottom of my foot.
 

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Cheater!<br><br>
Well I was actually very "bad" at water running and ended up sticking to lap swimming, spinning, and stationary bike workouts because I couldn't get my heart rate up enough with the water runs. Heart rates will be lower in water vs. land, but mine was too low. I think I had too much flotation assistance at the time wearing my kayking PFD and didn't want to invest in something more geared to water running like a belt or lighter vest. I've also heard it can be helpful to tether yourself to a lane line.<br><br>
I know there are some decent how-to articles about it out there. Take a look at <a href="http://www.aquajogger.com/water_running_1.htm" target="_blank">this one.</a><br><br><a href="http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1078" target="_blank">There's also a video here.</a>
 

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dg1 -- Are you doing all the other PF stuff too? What helped me the most was stretching calves & hamstrings, and massaging my foot. I paid attention when the PT massaged it and replicated that at home, or with a tennis ball or the frozen water bottle.
 

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Discussion Starter · #8 ·
I'm doing it all. I reviewed all I'm doing with my doc, PT and massage therapist and they all say I'm doing all that I can.<br><br>
Stretching (foot, calves, thighs) sock, tennis ball at work, PT, massages, no impact activities, custom orthotics, voodoo...
 

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The frozen water bottle helped me a ton.<br><br>
Thanks for the info, becca! I have a foam roller and do sometimes feel the twinge of PF coming back. I'd like to avoid it at all costs, so I'll try some of that stuff. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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