Plan of Attack

Those tight hamstrings and that plantar fasciitis in the left foot... argh. I thought I would share my plan of attack, which I have developed based on talking with other coaches, runners, and my own research and experiences. 

I would love to get some help from a specialist, but here's the deal: healthcare REALLY sucks in downeast Maine. No, I'm serious. Gone are the days when I lived in the southern part of the state and I could get an appointment with my primary care doc within a day or two, and then begin the process of manipulating that visit to get a referral to the incredibly awesome Orthopedic Associates of Portland. 

Instead, I am now literally going on one year just to get an appointment with a primary care doctor and this is really common. There are a lucky few who have PCP's that can see them quicker, but those doctors are rarely never accepting new patients. I have noticed that the people that have these PCP's will be the first to let you know they have them. Assholes. 

So, going on my own, this is what I have recently started doing and why:

1. Two sets of exercises that alternate each day. Rest days taken when extra crazy days happen, which is usually once or twice a week. 

2. One day focuses on glute activation including strengthening machines, monster and lateral walks with bands, and other exercises and stretches targeting the muscle group. 

3. The other day focuses on core work and lower back, including a pretty common array of exercises and stretches. 

The theory is pretty simple: Activating and strengthening those glute muscles will take the load off the hamstrings. And the core work will be another side weapon to help ensure proper posture, form, and ripped abs to impress cougars at the beach. 

I did something similar last winter with good success. However, I focused more on the core, which isn't bad, but I eventually neglected the light glute activation I was doing and it caught up to me. This time around I am hitting the glutes harder and more regularly, and am hopeful I will see a difference. 

As for the plantar fasciitis, well, I'm not sure. I am hoping the above will help it as a side effect, but I am looking into a specific plan. It's pretty bad right now. Barefoot running cured it 12 or so years ago, but with harder grounds with the cooler and shorter days, it's not as easy. 

We'll see how it goes.