FITKYT Glute Resistance Bands

 

FITKYT Glute Resistance Bands

FITKYT Resistance Bands, this is a set of three bands. They are made of fabric and will not roll or break. Perfect for lower body workouts. These will get your glutes fired up. 

Link to where to find these to purchase

https://fitkyt.com/products/resistance-band

My right foot was a total mess, until I switched foot doctors.

Finally, after almost eight months of Plantar Fasciitis and onto my second foot doctor, I can NOW say, the pain is starting to go away.  

After not getting relief from the foot doctor that made a pair of orthotics that were suppose to help alleviate the pain being caused in my right foot’s arch and later on heel, I turned to another doctor. 

I started to develop a bursa, or bursitis on my right heel too. My right foot was a total mess. 

Visiting the new doctor he asked me what my issues and symptoms I have or have had. I told him the heel pain both on the bottom of my foot and the back of my heel. 

Upon his exam of my foot and how it was placed in the orthotic, he knew the arch was not high enough. The original mold of my foot was taken, not weight baring, so therefore not really showing the true shape when pressure applied on my foot, how my arch was too low. 

During the office visit he heated my orthotics and molded them up higher in the arches for both feet. It felt better right after doing that.  

Along with the adjustments to the orthotics, I was given a prescription for some topical inflammatory gel and a night splint. 

He also looked at the shoes I was wearing right then and asked what shoes I was running in. 

He suggested I get a pair of good walking shoes and told me just standing and walking is rough on suffering from Plantar Fasciitis. I have since switch my normal everyday shoes for a great pair of stability Brooks Beast I originally purchased for running. 

This was so different than the first doctor I visited.  

I am now wearing the splint nightly, just to keep my ankle at a 90 degree angle, which has been difficult, but it is helping with my first steps of the day getting out of bed. The other doctor only had me using the splint for 20 minutes at a time a few times during the day, with my foot angled with my toe upwards. 

About a week ago, before being seen by the new foot doctor, I was able to get in a few runs on a treadmill at home. I am looking at getting back out in the garage running pain free. 

Plantar fasciitis, update

Still dealing with Plantar Fasciitis. Limited time, but I am able to find it, is slowing my healing process down. After walking or standing on my feet for a full day, I pay the price the next day or so. 

Stretching my lower and upper leg muscles along with icing with Frozen Peaz.  I am stretching not just muscles in my foot, but my calves, hamstrings and hips too. I am keeping my treatments with the JigSaw massage gun (I’ve been able to go cordless, I’ll update on that later) too.  

I also have gone back to the foot doctor and had my feet casted for getting new orthotics. 

The two to three weeks before the orthotics come back from the lab can not come soon enough.

 

I am hoping and praying this will do the trick and knock out the issue for good or lessen the pain. 

An update on my issue with plantar fasciitis. I’m winning!

The past three weeks have been pretty bad at times. It’s not keeping me down. I’m able to do my weight and strength workouts as well as my mountain bike training. 

Icing with Frozen Peaz and stretching not just muscles in my foot, but my calves, hamstrings and hips too. 

You wouldn’t think that driving a car would be hard or cause issues but it has at times. Driving in traffic and my (right) foot is constantly either on the gas or brake pedal. At times it was extremely painful to drive. 

Knowing that my son had his first mountain bike race of the season, two and a half hour drive up north, driving was going to be difficult. Once on the highway and up to speed I was able to get use the cruise control option. Taking my foot off the gas pedal every so often and stretch it out. I also brought the best thing yet and it has really helped. 

A few treatments with the JigSaw massage gun (I’ve been able to go cordless, I’ll update on that later) and using a pair of vibrating insoles.  I had these insoles for a few years now and they are very interesting. They are remote control operated and one insole can be place in each shoe.  Once we got on the road, I was able to use the right foot insole and keep a constant vibration on the sole of my foot. It helped a TON.  I have been using the insole too now while sitting at my desk for longer periods of time. 

I am hoping and praying this will do the trick and knock out the issue for good. 

On a side note, my son did great on his first race and I am excited to see him complete the rest of the season. Four more races to go! 

In a holding pattern

This issue I am having with my Plantar Fasciitis is in a holding patter.  The wrap the podiatrist put on it for a week, brought down the inflammation in it. The wrap came off the other day and I have a few options to take in consideration.

Here are my three options

1. Continue to ice (Frozen Peaz) it numerous times a day and increase my leg and foot stretches.

2. A cortisone shot, in my foot, to reduce the pain. The pain would go away for about six months, if I went this option.

3. Be fitted and casted for new orthotics.

For now I have chosen number one.  I am increasing the stretches and icing to get my foot back on my own. 

I am also using kinesiology tape to help support the plantar fascia. 

On the mend

Over the past few months, I have been having issues with my right foot. The bottom of it to be exact and having plantar fasciitis.  I am doing stretches daily, a few times in fact. My brother has loaned me a splint to use a few times a day, helping isolate the bottom of my foot for stretching and provides a gentle stretch to my plantar fascia and Achilles tendon. I have been strapping my foot in this device and sitting with my foot in it, twice a day for 30 minutes at a time. 

I follow it up placing FrozenPeaz then on my foot. 

I have to say it is working and my foot is starting to feel better and the pain is going away. It will take some time, but it's not an overnight fix. 

Using Frozen Peaz to treat Plantar Fasciitis using them 20 min on, 20 min on twice a day. 

Rest, Ice, Compression, and Elevation (RICE)

Frozen Peaz can be used on many placed on the body. Knee, elbow, foot, neck, etc.  Although I am using them here in their cold state, with the Peaz Pod, they can be used with heat as well.

Letting my foot recover using Frozen Peaz

The plantar fasciitis is still bothering my right foot. I have stopped running, but am continuing with my strength program and have moved to riding more road bike as of late. The riding keeps the pounding off of my foot.

Wearing my OS1 compression sleeves and socks along with using Frozen Peaz to treat the bottom, from heel to toe with cold compression. 

Using Frozen Peaz to treat Plantar Fasciitis using them 20 min on, 20 min on twice a day. 

Rest, Ice, Compression, and Elevation (RICE)

Frozen Peaz can be used on many placed on the body. Knee, elbow, foot, neck, etc.  Although I am using them here in their cold state, with the Peaz Pod, they can be used with heat as well.

The SpoxFit Yoga Ball

I have thrown into the mix of stretching and exercise using the SpoxFit Yoga ball with resistance bands. The bands have a resistance of 220 pounds and are comfortable using the handles attached. 

The SpoxFit yoga ball comes complete with plug and foot pump to inflate. I have used a yoga ball for awhile now, but nothing like this with a stability ring, in which the resistance bands attach to. 

The kit of the ball, resistance bands and air pump also comes with a poster showing exercises to do using the setup. 

The ball alone provided a great workout. Using it for wall squats, sit ups and hamstring curls. Add the resistance bands and work more on your upper body. 

This is a great set up for anyone wanting to try different exercises. 

#fitness

Find it online here and order yours 

https://www.spoxfit.com/products/spoxfit-exercise-ball-with-resistance-bands-stability-base-pump-for-core-strength-and-endurance-65cm

Suffering from plantar fasciitis

Running is causing me pain.  I mentioned before in my blog that I never have suffered from plantar fasciitis, well, until now. 

I don’t know if it’s the shoes I’ve been wearing that have broken down, don’t fit proper any longer or what. The last few months I have woken up to getting out of bed to the first steps being very painful in my right foot. 

A few weeks back I started working on some home remedies. Stretching, massage and Frozen Peaz treatments and wearing compression gear, both calf sleeves and socks to help with the pain. The pain goes away for a little bit, but returns.  I have been able to get a few runs in here and there, but nothing to a regular training routine like I would like to be doing. The longest my runs have been is about three miles.  After I do a Frozen Peaz treatment the pain is better, but knowing that after that run I will pay the price in the next two to three days.  

I have started to wear an older pair of orthotics in my day to day walking shoes. They seem to be helping me during the daytime that’s for sure. 

I will get out running more soon, but before that I might need to make an appointment to the foot doctor to get things checked out and see what I need to do. 

Lizard Mad mobility band

Adding the Lizard Mad mobility band, made of latex has brought a new addition to my workouts.  I have the dark blue Lizard Mad band, with its resistance being rated at 35 to 65 pounds. The large loop, about 41 1/2 inches long, folded. It is super flexible. Not needing it to be that length? Simply shorten the loop by tying a small knot, which can easily be removed after your specific stretch, workout.  A super useful exercise I perform with the band, among a ton of others, is a squat.  Step on the band on the floor, a loop of the band in either hand. Straighten out your arms and use your legs to push upward. Make sure to keep your arms straight, but the majority of the work is being done by your upper legs. The band is super strong and will not break. I am always finding new ways, workouts, stretches to use the Lizard Mad band with.  The band comes with a five-year quality guarantee. 

http://www.amazon.com/gp/product/B0756T23N5

ShinTEKK, Make having shin splints a thing of the past.

Shin TEKK

Click this image below to visit the site and order yours.


So here is what the ShinTEKK is all about. 



Make having shin splints a thing of the past.




I can recall a long time ago when I first started running. Way back in my high school days.  I remember having shin splints so bad I could barely walk home from a run. I felt as though I would have crawled home faster but walked super slow. 

I have not suffered from shin splints since then and really hope to never have to again.  

The ShinTEKK is just what the doctor ordered. Or well sort of. When it comes to strengthening and stretching the front of the lower let, the shin, the ShinTEKK it the right call. The ShinTEKK Performance Pack comes with the full range of resistance bungee cords as well as a backpack. The backpack is not only a great way to transport or store the ShinTEKK but has extra room for a few water bottles and a light jacket. 

There are eight different tensions of bungee cords to use. Each is a different color and vary in tension from the lightest or easiest being 3.5 pounds up to the hardest being 15 pounds. 

The first three are considered Rehab tensions

Blue = 3. 5 pounds

Green = 4.5 pounds 

Purple = 5.5 pounds

The next three are considered Performance tensions 

Bright Yellow = 6 pounds 

Red = 8 pounds

Black = 10 pounds

The last two are considered Advanced tensions 

Grey = 13 pounds

Yellow Gold = 15 pounds 

Attach the appropriate bungee cord and perform 10 to 12 exercises pulling the front of your foot upwards. It can be done either standing or sitting.  

All the exercises with the ShinTEKK are helping to work the

Tibialls anterior

Extensor digitorum longus

Extensor hallucis longus

and the 

Fibularis tertius

all muscles in the lower front part of the leg 

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RumbleRoller to the Rescue

I'll start this post with a riddle. 

 What has 200 thumbs and should never be passed by?  You give up?

 Well its the RumbleRoller and it has seriously changed my recovery routine.  I'm a real believer in "the stick" as it too has helped in my warm-ups and recovery. After giving the RumbleRoller a spin I was able to dig deep into the muscle tissue into my nagging IT - Band with my body weight. I have been pain free from an injury from last winter.....finally.  I must say, my masseuse does not know I have been cheating on her.  And if she found out she wouldn't want to see me anymore.  All I can say is, Dang, she is going to miss me. I have found something much better than any massage therapist could do.  I have started using the RumbleRoller, and holy cow, it is AWESOME.  Sure, I still use "The Stick", but for treating my IT Band troubles, the RumbleRoller is just what the doctor ordered.  I have used it on my lower body (hamstrings, calves and quads). Working it on my upper and lower back feels great, although those with back issues may find it uncomfortable.  So what is the RumbleRoller? It a type of foam roller with little knobs, which act like thumbs of a massage therapist, but better.  The roller comes in two types of densities which is indicated by the color, blue or black.  It's also is made in two different sizes for those wanting to possibly use it to travel with.