Corpore Sano Physical Therapy » Tips

Plantar Fasciitis: Suggestions from our RunPT Susie Roley PT, DPT

Erik Moen — Tue, 17 Jan 2012 19:16:18 +0000

Do you have heel and foot pain from running? Susie Roley PT, DPT has some tips so you can prevent Plantar Fasciitis?

• Proper running shoes: Running gait analysis before you start training
• Strengthen arch and foot: Such as arch curls, heel and toe walking.
• Stretch your calf (gastroc/soleus complex): 30 seconds x 4 reps 2-3 times a day
• Stretch your plantar fascia: Tennis or hard rubber ball massage (3-5 minutes a day)
• Ice massage with water bottle (5 – 7 minutes after run)
• Variety is KEY!: Surface, pace, distance, cross- train, rest days
• KEY: Listen to your body!!!! Do not run through pain

Further questions? Call Susie at Corpore Sano PT in Kenmore, WA!

Link to Bicycle Article Featuring Erik

Erik Moen — Wed, 23 Mar 2011 17:06:56 +0000

http://bellevue.patch.com/articles/sound-cycling-stretch-and-strengthen-for-

spring-cycling#photo-5275812

Dutch Licorice

Erik Moen — Thu, 14 Jan 2010 19:43:05 +0000

Dutch licorice, the salty kind, is the candy of the day. Takes a while for this hard candy to dissolve. A good treat to keep you “nose breathing” for your endurance ride, an intensity governor of sorts and a reminder of my northern European roots.

Tuesday’s ride was great! It stopped raining 2 minutes before the ride and was no rain the entire ride. It started to rain 20 minutes after I was done with the ride. I ran into my friends Stacy Wingard and JoAnn Sittig on the Sammamish trail. They were doing a taper run as they are planning on knocking out the Rock and Roll Arizona Marathon this coming weekend. Go get’em ladies!

Time to Reload

Ryan Vanderloop — Tue, 24 Nov 2009 17:24:13 +0000

As we near the Holidays and winter is upon us, many athletes ask “what next?” Many of our key events and races have passed and we see our next goal races in the Spring – often 4 months away. So back to the question “what next?” Winter is often called the off-season and many people treat it just like it sounds – time off. Time to strip out the intensity and volume of your workout routine and rest aches and pains or spend some of your activity time doing sports other than your primary sport. I find that every athlete deserves an off-season to recharge their batteries. Athletes that race at a high level might need an off-season or else they’ll suffer overuse injuries or jeopardize their ability to reach higher levels of fitness the next race season. I suggest that our athletes do a few of the following to stay mentally stimulated and busy, yet restful, in their off-season.

First, we cut out high volumes and intensity for a number of weeks to let the body heal any aches, get back to a state of “normal”, and become refreshed. Second, I think it is very important to take time to enjoy some sports that are not the sport they compete in. This fulfills the physical and psychological needs to be active & healthy. Another goal before next season starts is to define your goals and events for next season. Finally, looking back over the past year and identifying weaknesses or specific elements of your sport to work on. The off-season is a great time to approach technique drills, the weight room, or skill specific workouts that will build an improved base of fitness for next season.

Most importantly, the off-season and Holidays should be fun. Enjoy time with family and friends and work out…a little bit.

If you’re looking to help build a specific plan, coaches Ryan Vanderloop and Julie Vieselmeyer can help you do that! Visit our website at www.corporesanocoaching.com.