ACHILLES TENDONITIS: The Achilles tendon is a band of tissue that connects the heel bone to the calf muscle of the leg. Injury to the tendon may cause it to become inflamed or torn. Tendonitis is the term used when the tendon is inflamed. It can be caused by overuse of the Achilles tendon, tight calf muscles, tight Achilles tendon, uphill walking, overpronation (a problem where your feet roll inward and flatten out more than normal when you walk), or wearing high heels at work and then switching to lower heeled shoes for exercise.
Symptoms of Achilles tendonitis are pain and swelling over the tendon. It may be worse when you rise up on your toes or first thing in the morning. Achilles tendonitis that is not treated can lead to inability to walk and even tendon rupture. Treatment includes putting ice packs on the tendon for 15 minutes 3 times a day, taking anti-inflammatory medication and putting a heel lift insert in your shoe until the pain decreases. This is the one time where you can say that your doctor recommended that you wear high heels. Stretching the Achilles tendon is key to improvement and decreased recurrence.
Symptoms of Achilles tendonitis are pain and swelling over the tendon. It may be worse when you rise up on your toes or first thing in the morning. Achilles tendonitis that is not treated can lead to inability to walk and even tendon rupture. Treatment includes putting ice packs on the tendon for 15 minutes 3 times a day, taking anti-inflammatory medication and putting a heel lift insert in your shoe until the pain decreases. This is the one time where you can say that your doctor recommended that you wear high heels. Stretching the Achilles tendon is key to improvement and decreased recurrence.
- Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight. Hold for 10 seconds. Repeat several times a day.
- Standing calf stretch: Facing a wall, keep the injured leg back and the uninjured leg forward. Keep the heel of your injured leg on the floor as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 10 seconds. Repeat several times a day.
- Plantar fascia stretch: Standing with the ball of your injured foot on a stair, reach for the bottom of the step with your heel. Hold for 10 seconds, relax, and then repeat.
****************************
HEADPHONES... Never walk with headphones in your ears! You need to be able to hear what's going on around you... so never put your headphones in while walking.
Want to listen to music while your walking...try these...smaill, compact & puts out great sound! HMDX® Audio by Homedics Speaker-on-the-Go Portable Speaker Case
****************************
CELL PHONES...We all have them and we all use them (alot!) but when training for the 3-Day or walking in the 3-Day.. NEVER USE YOUR PHONE WHILE WALKIING! If you must take or make a phone call... please step to the side (out of the way) of the walk route, take/make your call, and when you are done... get back to walking. For your safety and the safety of those walking with you.
****************************
We all have them and we all use them (alot!) but when training for the 3-Day or walking in the 3-Day.. NEVER USE YOUR PHONE WHILE WALKIING! If you must take or make a phone call... please step to the side (out of the way) of the walk route, take/make your call, and when you are done... get back to walking. For your safety and the safety of those walking with you.
****************************
WALKING IN THE RAIN...
Training in the rain!
Yeah, it's possible! The weather can't be predicted and you may encounter rain on the 3-Day. Be prepared! Always have a rain poncho that is really "waterproof" in your bag/fanny pack. Make sure to pack an extra pair of socks too. Nothing worse then walking in soaking wet socks. :( Thinking about carrying an umbrella... DON'T! You are not going to want to carry an umbrella for over 20 miles... TRUST ME!
 |
| Training in the rain! |
Yeah, it's possible! The weather can't be predicted and you may encounter rain on the 3-Day. Be prepared! Always have a rain poncho that is really "waterproof" in your bag/fanny pack. Make sure to pack an extra pair of socks too. Nothing worse then walking in soaking wet socks. :( Thinking about carrying an umbrella... DON'T! You are not going to want to carry an umbrella for over 20 miles... TRUST ME!
