swbkrun with us!!! - Closed (Page 70)

Tobey91 - 2011-01-19 2:31 PM

Redknight - 2011-01-19 2:28 PM

velcromom - 2011-01-19 10:11 AM No races this weekend.  For 2011, I'm hoping to get faster using a combination of better daily nutrition, more consistent training, more stretching/rollering, less minor injuries, and trying to figure out what Kim's doing that I'm not.

I rolled, slightly, my already sore ankle yesterday.....just going down to get the mail.  Seriously.  If it ends up being a problem, I'm gonna have to come up with a better story!

I'm okay with my weight, I just really wish I had the option of moving it around to other places on my body! 

Sounds like you need some strengthening of your tibialis anterior and the Peroneus longus and brevis. These are the muscles controlling inversion and eversion (sideways flexion) of your foot and ankle. Of course you have to stop hurting your foot before you can strengthen it

Considering that I periodically have a similar problem, and I assume others do as well, do you have any suggestion on what exercises to do to strengthen those muscles?  thanks.

For the tibialis anterior to strengthen1) walk on heels 2) stand with toes off a step.(weight supported by heels)  lower toes down and then raise them up as high as possible. return to start position and repeat. to stretch 1) drag toes behind foot in lunge position or 2) sit on chair with one ankle resting on the opposite knee. pull toes directly back into plantar flexion ( pulling toes further away from the shin)

For Peronsus longus and brevis exercise 1) balance exercises e.g stand on pillow or bosu ball. 2) walk on your toes 3) stand with toes on stairs. lower heels down then raise as high as possible into calf raise.  slowly lower to starting position and repeat movement. Stretch. Sit in a chair with one ankle resting on the other knee.  with your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert). Hold for between 10 and 30 seconds

I am giving you both stretches and exercises because every muscle you strengthen you need to stretch also.

fattyfatfat - 2011-01-19 2:40 PM

Redknight - 2011-01-19 2:34 PM

GrapeJuice - 2011-01-19 12:47 PM

gdale - 2011-01-19 9:52 AM Check this guy out.  Might be a little crazy but he has a heck of an impressive training stretch going.

OMG He is making me look bad!! Right in my own back yard, I see Ihave two options. Option 1 TAKE HIM OUT THE GAME!!!, or Option 2 Run with him like people ran with forest gump!......hmmmmmm

Take him out!!!!  much easier and more permanent

you're just saying that because it appears he's in your age group.

Yeah but I can't catch up to him so one of my less mature buddies (no names here but the intials are John Davis) will have to do it for me.

Redknight - 2011-01-19 2:02 PM

Tobey91 - 2011-01-19 2:31 PM

Redknight - 2011-01-19 2:28 PM

velcromom - 2011-01-19 10:11 AM No races this weekend.  For 2011, I'm hoping to get faster using a combination of better daily nutrition, more consistent training, more stretching/rollering, less minor injuries, and trying to figure out what Kim's doing that I'm not.

I rolled, slightly, my already sore ankle yesterday.....just going down to get the mail.  Seriously.  If it ends up being a problem, I'm gonna have to come up with a better story!

I'm okay with my weight, I just really wish I had the option of moving it around to other places on my body! 

Sounds like you need some strengthening of your tibialis anterior and the Peroneus longus and brevis. These are the muscles controlling inversion and eversion (sideways flexion) of your foot and ankle. Of course you have to stop hurting your foot before you can strengthen it

Considering that I periodically have a similar problem, and I assume others do as well, do you have any suggestion on what exercises to do to strengthen those muscles?  thanks.

For the tibialis anterior to strengthen1) walk on heels 2) stand with toes off a step.(weight supported by heels)  lower toes down and then raise them up as high as possible. return to start position and repeat. to stretch 1) drag toes behind foot in lunge position or 2) sit on chair with one ankle resting on the opposite knee. pull toes directly back into plantar flexion ( pulling toes further away from the shin)

For Peronsus longus and brevis exercise 1) balance exercises e.g stand on pillow or bosu ball. 2) walk on your toes 3) stand with toes on stairs. lower heels down then raise as high as possible into calf raise.  slowly lower to starting position and repeat movement. Stretch. Sit in a chair with one ankle resting on the other knee.  with your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert). Hold for between 10 and 30 seconds

I am giving you both stretches and exercises because every muscle you strengthen you need to stretch also.

Rob, how about one of these...

(wobble.jpg)

Don't breathe while typing on the computer...  I don't want that stuff...

ashort33 - 2011-01-19 3:49 PM

Redknight - 2011-01-19 2:02 PM

Tobey91 - 2011-01-19 2:31 PM

Redknight - 2011-01-19 2:28 PM

velcromom - 2011-01-19 10:11 AM No races this weekend.  For 2011, I'm hoping to get faster using a combination of better daily nutrition, more consistent training, more stretching/rollering, less minor injuries, and trying to figure out what Kim's doing that I'm not.

I rolled, slightly, my already sore ankle yesterday.....just going down to get the mail.  Seriously.  If it ends up being a problem, I'm gonna have to come up with a better story!

I'm okay with my weight, I just really wish I had the option of moving it around to other places on my body! 

Sounds like you need some strengthening of your tibialis anterior and the Peroneus longus and brevis. These are the muscles controlling inversion and eversion (sideways flexion) of your foot and ankle. Of course you have to stop hurting your foot before you can strengthen it

Considering that I periodically have a similar problem, and I assume others do as well, do you have any suggestion on what exercises to do to strengthen those muscles?  thanks.

For the tibialis anterior to strengthen1) walk on heels 2) stand with toes off a step.(weight supported by heels)  lower toes down and then raise them up as high as possible. return to start position and repeat. to stretch 1) drag toes behind foot in lunge position or 2) sit on chair with one ankle resting on the opposite knee. pull toes directly back into plantar flexion ( pulling toes further away from the shin)

For Peronsus longus and brevis exercise 1) balance exercises e.g stand on pillow or bosu ball. 2) walk on your toes 3) stand with toes on stairs. lower heels down then raise as high as possible into calf raise.  slowly lower to starting position and repeat movement. Stretch. Sit in a chair with one ankle resting on the other knee.  with your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert). Hold for between 10 and 30 seconds

I am giving you both stretches and exercises because every muscle you strengthen you need to stretch also.

Rob, how about one of these...

 

One of those would work also. Basically you are standing and having to balance is what is working the two muscle groups involved. The muscles involved are what help stabilize you when walking on uneven ground. They help keep you from falling over. They don't help if you are wobbling due to alcohol consumption That's weakness due another muscle located at the other end of the body.

Hope it wasn't me. I started with all that just before Christmas.

Went to swimming last night for an hour swim but when I got there the coach who was supposed to run the workout couldn't make it so I ran it. Spent an hour walking around the pool deck in my speedo. Maybe not pretty but it was effective I think. Nobody seemed to want to hang around the end of the pool

Thanks, Rob!  I'm not sure that's all that's going on, but I'm sure that weakness is part of it!  Yes, Kim - I'm gonna call....once the TIVO queue is empty!!  What's discussed on Old La Honda, stays there!!! 

I rode today - 40 miles out and back, and it was some nasty wind.  25ish mph.  Just as I was starting out, guy pulls up next to me and asks where I'm riding.  Never seen him before.  I told him approx where I was going, and he asked if he could come along, and if I could tell him where to turn to get back to Los Gatos.  Turns out he's here from Toronto, training for mountain biking.  Nice guy, and he pulled me 4 miles into this gnarly wind.  I was too embarassed to ask him to slow down, so I just hung on - damn, that was fast!

However, someone needs to tell him that white shorts aren't the best look.