{"id":9803,"date":"2010-12-06T12:57:08","date_gmt":"2010-12-06T20:57:08","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=9803"},"modified":"2010-12-06T12:57:08","modified_gmt":"2010-12-06T20:57:08","slug":"safely-returning-to-exercise","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=9803","title":{"rendered":"Safely Returning to Exercise?"},"content":{"rendered":"<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/twitter.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-9894\" title=\"twitter\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/twitter-300x181.jpg\" alt=\"\" width=\"300\" height=\"181\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/twitter-300x181.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/twitter.jpg 313w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Monday morning I had an appointment with the podiatrist. Thankfully the referral from last week was fast and I got in to see him without waiting weeks (which is typical).<\/p>\n<p>I slept in a little bit (even though I didn&#8217;t sleep well Sunday night) and then went to the doctor.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/podiatrist.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-9895\" title=\"podiatrist\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/podiatrist-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/podiatrist-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/podiatrist.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>The doctor was very nice. I liked him much better than Dr. Asshole from last week&#8211;plus he spent about 40 minutes with me.\u00a0 Dr. Asshole diagnosed me in 3 seconds.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/footandankle.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-9896\" title=\"footandankle\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/footandankle-e1291665212530-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/footandankle-e1291665212530-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/footandankle-e1291665212530.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a>He did a full exam of my feet, ankles, calves. He checked stability, range of motion and other exams on the my left ankle. His conclusion?<\/p>\n<p><strong>I do not have Achilles Tendinitis.<\/strong><\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/achilles-tendon.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-9897\" title=\"achilles-tendon\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/achilles-tendon-300x195.jpg\" alt=\"\" width=\"300\" height=\"195\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/achilles-tendon-300x195.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/achilles-tendon.jpg 460w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>After all the testing he did, he determined that I did not have Achilles problems. That my ankles are strong and not swollen, bruised or painful to the touch&#8211;all good things.<\/p>\n<p>He thinks that I strained a muscle or maybe even the medial tendon&#8211;but not the Achilles. He was leaning more towards a strained muscle which is good news for me! He asked me about my activities. I explained that I&#8217;ve been doing swimming and upper body weight training.<\/p>\n<p>He asked me if\u00a0 I stand while lifting weights&#8211;I said no. He said good (for now). He said that I can stop wearing the boot tomorrow because it will cause more harm than good (back pain, hip pain, leg pain) when I don&#8217;t even have Achilles Tendinitis. Good news.<\/p>\n<p>Now onto the other foot.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plantar-fasciitis.bmp\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-9899\" title=\"plantar-fasciitis\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/plantar-fasciitis.bmp\" alt=\"\" \/><\/a>More good news:<strong> I do not have Plantar Fasciitis!<\/strong><\/p>\n<p>It was such a relief and I&#8217;m so glad I went to the podiatrist. He said that the area of my arch where I was having the weird twinge wasn&#8217;t plantar fasciitis. His recommendations:<\/p>\n<ul>\n<li>Don&#8217;t go barefoot.<\/li>\n<li>Wear shoes with good arch support.<\/li>\n<li>Wear my good running shoes when I just walk around all day (I do that).<\/li>\n<li>Wear my good running shoes (a new pair) when I run only (I do that).<\/li>\n<li>Do calf stretches!!!!<\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/calfstretch.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-9900\" title=\"calfstretch\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/calfstretch-155x300.jpg\" alt=\"\" width=\"155\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/calfstretch-155x300.jpg 155w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/calfstretch.jpg 262w\" sizes=\"(max-width: 155px) 100vw, 155px\" \/><\/a>The above photos is the calf stretch I now have to do every day for the rest of my life so that I do not develop plantar fasciitis.<\/p>\n<p><span style=\"color: #000080;\">His directives:<\/span><\/p>\n<ol>\n<li><span style=\"color: #000080;\">Don&#8217;t be too far back from the wall.<\/span><\/li>\n<li><span style=\"color: #000080;\">Hold it for 30 seconds minimum at a time.<\/span><\/li>\n<li><span style=\"color: #000080;\">Release, repeat for a total of 3 times.<\/span><\/li>\n<li><span style=\"color: #000080;\">Always do the calf stretch before physical activities.<\/span><\/li>\n<li><span style=\"color: #000080;\">He recommends the calf stretch first thing in the morning.<\/span><\/li>\n<li><span style=\"color: #000080;\">Skip the calf stretch on the stairs.<\/span><\/li>\n<\/ol>\n<p>He also said that anything less than 30 seconds is detrimental. Holding the stretch for 15-20 seconds only means that the muscles and fibers just tighten up, shorten, and then eventually tear. Good to know.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/foot_anatomy_tendons02.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-9904\" title=\"foot_anatomy_tendons02\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/foot_anatomy_tendons02-298x300.jpg\" alt=\"\" width=\"298\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/foot_anatomy_tendons02-298x300.jpg 298w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/foot_anatomy_tendons02-150x150.jpg 150w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/12\/foot_anatomy_tendons02.jpg 398w\" sizes=\"(max-width: 298px) 100vw, 298px\" \/><\/a>What was my next question for the doc? When is it safe to return to exercising normally?<\/p>\n<div id=\"abw\">\n<div id=\"abm\">\n<div id=\"abc\">\n<div id=\"articlebody\">\n<p>You can\u00a0safely return to your sport when you meet the following conditions:<\/p>\n<ul>\n<li><span style=\"color: #000080;\">You have your physician\u2019s \u201cokay.\u201d<\/span><\/li>\n<li><span style=\"color: #000080;\">You are pain-free.<\/span><\/li>\n<li><span style=\"color: #000080;\">You have no swelling.<\/span><\/li>\n<li><span style=\"color: #000080;\">You have full range of motion (compared to the uninjured side).<\/span><\/li>\n<li><span style=\"color: #000080;\">You have full or close to full (90 percent) strength (again, compare with the uninjured side)<\/span><\/li>\n<li><span style=\"color: #000080;\">You can jog straight ahead without pain or limping.<\/span><\/li>\n<li><span style=\"color: #000080;\">You can sprint straight ahead without pain or limping.<\/span><\/li>\n<li><span style=\"color: #000080;\">You can jump on both legs without pain and you can jump on the injured leg without pain.<\/span><\/li>\n<\/ul>\n<p>I&#8217;m cleared for exercise! He said that swimming is excellent (which I knew). He said to take it easy the rest of this week then try easy exercise on Saturday. For example the exercise bike at a low resistance. Yay!<\/p>\n<p>I&#8217;m also supposed to continue the anti-inflammatory medication for a few more weeks then stop. It&#8217;s basically a one-a-day extra strong Motrin.<\/p>\n<p>After some thought I&#8217;m wondering if I just strained something in my ankle on the elliptical machine last week. It was a machine I don&#8217;t normally use and maybe I wasn&#8217;t doing it properly (i.e. lifting my heel too much). Quite possible.<\/p>\n<p>I&#8217;m happy with the doctor visit and I&#8217;m happy with the outcome. I hope he&#8217;s right! Thank you all for the well-wishes and positive thoughts!<\/p>\n<p><em><strong>QUESTION: Have you ever been mis-diagnosed?<\/strong><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Monday morning I had an appointment with the podiatrist. Thankfully the referral from last week was fast and I got in to see him without waiting weeks (which is typical). I slept in a little bit (even though I didn&#8217;t sleep well Sunday night) and then went to the doctor. The doctor was very nice. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[18,101,1663,216,224,1468,267],"tags":[1993,2024,1386,8832,2023,707,1992,2021,8810],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/9803"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9803"}],"version-history":[{"count":14,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/9803\/revisions"}],"predecessor-version":[{"id":9911,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/9803\/revisions\/9911"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}