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Dont Wantto
(longhiker) - F
stretching on 07/19/2010 23:06:31 MDT Print View

Is there a website or resource where I can learn about different kinds of stretches?

For example, how to stretch the calf muscles to prevent heel pain, how to stretch the IT band or whatever and other muscles and tendons I may not have heard of.


I'm greatly increasing my activity these days, training for a 30 day hike. I feel like I'm going to injure myself eventually because I get little pains in my feet occasionally and can get some relief by some intuitive stretches I make myself. Would rather learn stretches properly to avoid common injuries before leaving on this hike.

Piper S.
(sbhikes) - F

Locale: Santa Barbara (Name: Diane)
stretches on 07/20/2010 13:45:29 MDT Print View

I would goolge for this info.

I don't know what your fitness level is, but if you are just getting started, I remember when I was getting started I got a lot of pains in my hips mostly and I just kept walking and eventually they went away.

Pain in the feet can sometimes come on after long-term exercise. It depends if your pain is good pain or bad pain what to do. Bad pain might be plantar fasciitis or some other problems. You might consider looking at http://nwfootankle.com for information on foot care.

Greg Mihalik
(greg23) - M

Locale: Colorado
Re: stretching on 07/20/2010 14:39:05 MDT Print View

The book 'Stretching', by Bob Anderson.

Dont Wantto
(longhiker) - F
thanks on 07/20/2010 17:30:38 MDT Print View

the website seems useful.. also picked up the book for $4 on amazon. have a feeling i'm going to be kicking myself for not having bought the book years ago.

i dont think my foot pain is plantar fascia or whatever but i've stopped training today. i might go swimming or biking but don't want to risk aggravation before my trip.

Ez Dav
(ezrida) - F
Re: stretching on 07/21/2010 23:41:45 MDT Print View

Take care & good luck


Hi
I have heel pain diagnosed as plantar fasciitis. I have found this good website with stretching exercises and more:
http://www.plantar-fasciitis-elrofeet.com/plantar_fasciitis_stretching.html
Take care & good luck

Edited by ezrida on 07/21/2010 23:43:08 MDT.

Jeremy Gustafson
(gustafsj) - MLife

Locale: Minneapolis
Re: stretching on 07/22/2010 11:44:19 MDT Print View

I highly recommend a foam roller for what you mention!

http://runningtimes.com/Article.aspx?ArticleID=9911

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

I recently have been sidelined with IT Band Syndrome and started using a foam roller and it hurts so good! It does seem like it makes a difference. I also use it on my calves and it does seem to be releasing tension in my achilles thus less heel pain. Tight calves pulls your achilles which gives you heel pain.

Jeremy Gustafson
(gustafsj) - MLife

Locale: Minneapolis
Re: stretching on 07/22/2010 11:51:24 MDT Print View

Also, massage your foot muscles with some olive oil. That will make a big difference in your feet.

Dont Wantto
(longhiker) - F
swimming on 07/22/2010 13:57:49 MDT Print View

thanks for all the tips.. i'm going to try out / already am trying out many of them. I also read online that swimming helps people and will try that as well the next day or two..

the discomfort is milder now than yesterday but it definitely feels like the long tendon is a bit sore when i push down on a roller with it.. luckily, it doesn't hurt at the heel but along the tendon.. so maybe this isn't a usual long lasting injury.