Omar – thanks for commenting. You might add some three dimensional ankle mobility work. I don’t know what you’re doing to improve your ankle mobility but one thing to consider is a standard standing heel cord stretch and then rotate the hips right and left as far as you can while keeping the foot flat on the ground. Try this before you train or go for a hike. Might help “wake up” your joints a bit.
Nice! Thanks, DK!
I really appreciate this kind of information. By age 64, my exercise program must constantly adapt to a flare here or there. How do we talk to the “coach” about that? We need to know about the way to calm a joint or tendon before we can resume our regular program. I’m not talking major injury, just the little dings that start to rust. Achilles tendon, plantar fascia, rotator cuff…the surprise visitors that are not the result of a specific injury, but perhaps just from time and chronic irritation. Go Team. 🙂
Naomi – thank you for your comments. You’ve asked a great question and I’ll put together some info to answer it in a post or two- it’s too much to get into here in the comment area. But, thank you for bringing it up.
I have some chronic big toe pain. MRI showed a cyst in the great metatarsal head (I think that’s it, I am already forgetting the terminology) right behind the cartilage in the joint. It maybe a centimeter in diameter or slightly less. It turns out to be a good bellwether of my overall activity. If I slack off, I start to feel it. If I skip mobility sessions, I tend to feel it. I have stopped tennis because of it (forward sprints aggravate it) and I have had to change my hiking gate a bit to compensate for it.
I find that hip and ankle mobility work is a key for me. I think this just helps to minimize the stress incurred by the joint.
I think I will incorporate some of DK’s methods into the routine and see if I can stimulate a bit of natural healing. Thanks DK!