Training Log Archive: CraigIn the 1 days ending Jul 19, 2022:
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Tuesday Jul 19, 2022 #
12 PM
Cycling 22:21 6.49 km (17.4 kph) +128m
ahr:100 max:117
Gentle ride to work after visiting podiatrist. Around the river to avoid putting much pressure on the foot.
It looks like I have an acute plantar fascia partial tear, on a background of chronic plantar fasciosis. Treatment will focus on first allowing the plantar fascia tear to heal, after which we will aim to remodel the fascia with shockwave therapy alongside a targeted rehab program.
Foot homework for the next three weeks:
A. Roll ball under your arch without going near the painful spot for 1 minute, then try 5 ball pickups. Repeat other foot. 10+ minutes/day
B. Apply heat pack to painful spot as much as you can
C. Perform three sets of 5-8 reps of slow and controlled SEATED HEEL RAISES. Place a dumbbell on the knee of the working leg to a weight that's challenging but does not affect your form.
Avoid any impact/jumping/running activities that aggravate your symptoms >3/10 pain.
It looks like I have an acute plantar fascia partial tear, on a background of chronic plantar fasciosis. Treatment will focus on first allowing the plantar fascia tear to heal, after which we will aim to remodel the fascia with shockwave therapy alongside a targeted rehab program.
Foot homework for the next three weeks:
A. Roll ball under your arch without going near the painful spot for 1 minute, then try 5 ball pickups. Repeat other foot. 10+ minutes/day
B. Apply heat pack to painful spot as much as you can
C. Perform three sets of 5-8 reps of slow and controlled SEATED HEEL RAISES. Place a dumbbell on the knee of the working leg to a weight that's challenging but does not affect your form.
Avoid any impact/jumping/running activities that aggravate your symptoms >3/10 pain.
4 PM
Cycling 23:22 6.56 km (16.8 kph) +116m
ahr:96 max:116
Ride home. Not sure if it is better to ride or catch the bus. A bit sore at times, particularly starting and stopping at road crossings but catching the bus requires more walking.
6 PM
Gym 15:00 [1]
Took Liam to the gym for his lower body session while Amy had hockey training. All I could do from Liam's program was the fit ball hamstring curls. Also did my seated calf raises.