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
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