Uncomfortable Feet Can Mean an Uncomfortable Body

Have you experienced any of the following: bottom of foot cramp up, toes curl up, bottom of foot swollen and painful, difficulty walking or standing?  If so, it’s very likely that you have experienced plantar fasciitis.

The plantar fascia is the tissue that supports the arch of your foot and connects your heel to your toes.  If this tissue becomes strained or irritated, you may experience some of the previously mentioned symptoms.  This is a fairly common issue when someone engages in physical activity that is high impact and involves more jumping motions than normal.  When these types of activities are performed, the foot flattens out and increased stress is placed on the plantar fascia.  It is important to make sure that shoes have proper arch support.  I suggest that you either visit a shoe store where a qualified employee can fit you with proper shoes or schedule an appointment with a podiatrist to be properly fitted for shoes.

Stretching of the plantar fascia and calf muscles are important also.  Inadequate stretching can lead to these tissues being cold and stiff and then even the smallest movements can cause problems.

A third way to help with this issue is with ice.  I recommend that you place a bottle of water in the freezer and let it freeze completely.  If you experience plantar fascia discomfort, place the frozen bottle on the floor and roll the arch of your foot over it for 10-15 minutes.  The cool temperatures from the ice will help with the inflammation that you are experiencing.        

If your feet are hurting then that can produce discomfort up the chain and cause other parts of your body to develop issues.  Be smart and listen to your body.  If you have the slightest doubt about what is going on with you, consult your physician.

Work It with a Circuit

Circuit training is one of the best ways to maximize your exercise efforts in a short amount of time.  It is a great tool for elevating your heart rate and stressing your cardiovascular and musculoskeletal systems.  Listed below are two different circuits that can be performed in the comfort of your own home and will take less than 20 minutes. 

Equipment: Timer

Circuit #1

Jog in place

Pushups

Squats

High Knees

Circuit #2

Wide Pushups
Mountain Climbers
Log Jumps
Jumping Jacks

For each circuit, each exercise should be performed for 30 seconds.

Rest 30 seconds after completion of each circuit.

Complete each circuit 3 times.

Beat the Heat

It seems that lately as soon as you step outside, you are met with a wall of heat and misery.  It was a mild winter but it is turning out to be a very tough summer.  According to the National Weather Service, the number one weather-related killer in the U.S. is the heat. 

The body’s natural cooling mechanism is sweating.  If you are in the heat for too long and you sweat excessively, you run the risk of dehydration and over-heating due to your core temperature increasing too quickly.  Be mindful of this process and make sure that you consume adequate fluids and electrolytes. 

It is important to not remain in a vehicle with no air-conditioning for a long period of time.  Adults, children, and pets are all affected by the quickly rising temperatures that occur in vehicles.  And even though you might think that slightly lowering the windows will help, it does not have a huge impact on the rising temperatures.

Clothing choices in the heat can play a major role in comfort and well-being.  Heavy fabric and dark colors absorb more heat.  Focus on wearing clothing that is light-weight and light-colored.

When you are exposed to the sun too long, be careful and don’t get too much sun.  If you experience a sunburn, you are lowering the efficiency of your body to cool itself. 

SUMMARY

Ÿ  Consume adequate fluids and electrolytes.

Ÿ  Avoid time in vehicles with no air-conditioning.

Ÿ  Wear clothing that is light-weight and light-colored.

Ÿ  Avoid spending too much time in the sun.

 

Training the Child Athlete

Over the years, the age at which children begin playing athletics has been pushed earlier and earlier.  This comes from parent’s drive to produce star athletes, to re-live their glory days vicariously through their children, to have their children physically active, etc.  Children are taught at early ages how to read and write and strive for excellence through academics, so the same can be said for athletics.  Emphasis needs to be placed on producing cardiorespiratory and musculoskeletal adaptations in these young athletes (6 to 13 years of age) in order for them to benefit the most from their efforts.  

Performing 30 minutes of continuous vigorous aerobic activity might not be the best to produce cardiorespiratory gains.  Since children are still developing, gains might not be as noticeable as they would be in adults doing continuous activity.  Also, children will get bored very quickly and lose motivation if training in this manner.  Try performing 30 minutes of interval training that would be more functional and applicable to their sports.  An example of an interval that could be used is 30 seconds of jumping jacks, a 10 second sprint, and a 30 second walk.  These three activities can be mixed up for 30 minutes to keep the workout interesting and effective.   

In children as young as 6 years of age, resistance training has been shown to produce musculoskeletal gains.  Once again, it is important to remember that these children are still growing.  Resistance training can be performed but by using lower resistance and higher repetitions.  So, choose an appropriate weight per exercise that can be performed for approximately 15 repetitions.