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questions about exercise and "Heller" stretching

Posted by elise on 2/16/99 at 00:00 (004853)

Gordon,
It was encouraging to find a long-term sufferer who figured out a cure. Since I can't do any other kind of exercise, I 'bicycle' in the air laying down. Any other suggestions? Also, could you provide some additional info on stretching using a Heller type method.

Thanks.


Re: questions about exercise and "Heller" stretching

Elise on 2/17/99 at 00:00 (004886)

Thank you for all your feedback. I agree that most of us long-term sufferers do not have the typical athletic PF. It also seems that most of us long-term sufferers all have additional body ailment. (I have been having pains in my neck and upper back since last March).

Re: questions about exercise and "Heller" stretching

Bill D. on 2/18/99 at 00:00 (004933)

hey, I found your solution to PF very interesting. I am not a cronic sufferer but, as you well know it doesn't take much. I am a runner with one good year of local events here in Indy under my belt. I developed PF towards the end of last year. I was crushed I thought I would never run again.I am only 37 and I really do enjoy running. I have never been to a doctor.I have found out alot of my info over the net.I have also found that just keeping my feet and legs moving as much as possible is really helping me.I take a multi vitamin,400iu of e w/folic acid, 900mg liquid calcium,and 1000mg of C. I started taking liquid calcium for a case of(carpenters elbow), it really helped so, I continued to take it. Anyway after all that(brief history)I just wanted you to know that what you are doing along the same lines, is working for me.I just hope I don't over do it. My feet are feeling fairly good right now,I really want to make sure that I can run the Mini Marathon in May. Also, what do you think of the liquid calcium and should I bump up my vitamin C dosage? sorry for rambling on
Bill

Re: questions about exercise and "Heller" stretching

Gordon on 2/16/99 at 00:00 (004855)

I'm no excpert on physical therapy so I don't feel qualified to say much. However, I learned several techinques from a lady named Jude who owns and runs a Physical therapy place in Washington State named Southcenter Physical Therapy. There, they teach stretching,excercise, and breathing techniques, and do deep tissue massage. For example, when stretching your calf (leaning on the wall) instead of doing the standard 30-60 second hold, you would gently lean side to side in a continuous motion while maintining a very light strectch. You are effectively still doing the hold as far as the lean into the wall is concerned but you are moving side to side on it. I find the muscle/tendon gives more of a release this way. Another thing they adovcate is loosely shaking your foot (as in 'put your right foot out and shake it all about'). There is much more to it but check a place out in your town. Look for a Hellerwork practitioner.

I think that there are different types of PF. Those that have the chronic type and then the athletes who injured it and just work it through. For the non-chronic type (you won't know for a long time if you are) the standard stuff is probably great but for the chronic type the standard stretching methods seem to make it worse or give little improvement.

For the chronic type, the stretching is not as important as the aerobic activity to get your body at peek blood flow,performance, etc.. So, you need to stretch, but without the aerobic activity you won't get there.

I never take anti-inflammatories any more I just take:
3000-4000 mg Vit C (500 at a time)
400 iu of E
small amuonts of Iron
25-50 mg Zinc
B comlplex
100 mg 5-HTP (try for one month, this stuff gets rid of depression and makes you feel good).
Potasium (bannana)
Calcium a little

Note: Hi doses of Vit C may deplete minerals so they shoudl be supplemented.

For a list of stuff you can do without using your feet (Specially designed for those with tight muscles) here is some ideas


1)Do arm swings to loosen up.
2) Do arm swings again between each activiy to stay loose.
2a) Turn on 'Big Bad Voodooo Daddy Tape' or the Beach Boys or equivelant and let the music take you over. (Just joking, but try it anyway)
3)Do neck excersises to loosen the neck. Start slowly.
eventually work in every possible direction of motion so that you feel loose in the shoulders. The one that I like is tilt your head to one side and then while it is tilted rock it back and forth (chin to chest and then back ).
4)Shoulder shrugs.
5)On your side lying down, rotate your leg to bring your foot in front of your face (don't push it). Do this until the cows come home. Roll over and do the other side.
6)Then do leg lifts on your side
7)Then do diagnol stomach crunches bringing up your kness.
8)Loosen up those arms again.
9)On our kness or feet(if they are up to it) wrap your arms around your shoulders and give yourself a hug. Don't let go. Now touch your kness with your elbows while you are still hugging that silly person.
10)Lying down controllably swing your weights behind your head.
11)Try a couple things on your feet (with orthodics) then lie down (kick off those shoes) and continue.
12) Use small dumb bells 1-8 lb.and get on your knees with cushion do the standard curls, etc. Do it light (go easy, don't hurt your shoulders), do arm swings adn loosen up afterwards.

I could go on for ever. Get a couple inspirational exercise videos and pick the exercises that work for you. You don't have to follow along, but if someone else is excersing in front of you it keeps you going!

Your mental state determines whether you will beat it. Believe you can do it, and don't give up. When in pain, rest your feet, but don't stop exercising. You can actually excersise the pain away (off your feet).

When wathing the tube, do foot/toe crunches.

Let me know how it goes.

Gordon in Wash state


Re: questions about exercise and "Heller" stretching

Elise on 2/17/99 at 00:00 (004886)

Thank you for all your feedback. I agree that most of us long-term sufferers do not have the typical athletic PF. It also seems that most of us long-term sufferers all have additional body ailment. (I have been having pains in my neck and upper back since last March).

Re: questions about exercise and "Heller" stretching

Bill D. on 2/18/99 at 00:00 (004933)

hey, I found your solution to PF very interesting. I am not a cronic sufferer but, as you well know it doesn't take much. I am a runner with one good year of local events here in Indy under my belt. I developed PF towards the end of last year. I was crushed I thought I would never run again.I am only 37 and I really do enjoy running. I have never been to a doctor.I have found out alot of my info over the net.I have also found that just keeping my feet and legs moving as much as possible is really helping me.I take a multi vitamin,400iu of e w/folic acid, 900mg liquid calcium,and 1000mg of C. I started taking liquid calcium for a case of(carpenters elbow), it really helped so, I continued to take it. Anyway after all that(brief history)I just wanted you to know that what you are doing along the same lines, is working for me.I just hope I don't over do it. My feet are feeling fairly good right now,I really want to make sure that I can run the Mini Marathon in May. Also, what do you think of the liquid calcium and should I bump up my vitamin C dosage? sorry for rambling on
Bill