Comments on: Mailbag 005 http://www.coachjayjohnson.com/2009/10/mailbag-005/ A running resource for coaches and athletes Fri, 03 Feb 2012 08:38:00 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Robert Trachtenberg http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-1187 Robert Trachtenberg Thu, 03 Feb 2011 01:50:55 +0000 http://www.coachjayjohnson.com/?p=860#comment-1187 this is great, and thanks for all the tips and the exercises. i did send Jay a note, though i am sure he's hugely busy! will get the videos and will try the alphabet exercise right now! Its almost resolved, but that last little bit is hanging on and i don't want to run and rip it again. thanks much, and glad that it worked for you. PF is a huge pain....never had it before and I'm used to little twinges that resolve with some ART in a day or two....yuck...thanks again and happy running!<br><br>Rob this is great, and thanks for all the tips and the exercises. i did send Jay a note, though i am sure he's hugely busy! will get the videos and will try the alphabet exercise right now! Its almost resolved, but that last little bit is hanging on and i don't want to run and rip it again. thanks much, and glad that it worked for you. PF is a huge pain….never had it before and I'm used to little twinges that resolve with some ART in a day or two….yuck…thanks again and happy running!

Rob

]]> By: Rossbielak http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-1186 Rossbielak Sat, 29 Jan 2011 08:28:24 +0000 http://www.coachjayjohnson.com/?p=860#comment-1186 Jay has videos for running, which include "prehab". You can buy them from him, just send him an email and I'm sure he could help you. The exercise that worked for me from Jay's videos was pretty simple. Before trying the videos, I tried the boot, rest, ice, stretching, all sorts of things for about a year. What I came to realize now is that those are soothing remedies, but not ones that go to the heart of the matter - making your foot actually stronger so that it can handle the stress of running. The alphabet spelling exercise from Jay's prehab is this: Take off your shoes...bare feet. Lift one leg out in front so that you are standing on one foot, the foot that has the plantar is the one on the ground . Close your eyes. You may struggle with balance. This is good. You are strengthening the bottom of your foot. Do not lean on anything, the exercise is all about the foot on the ground getting stronger. Then once you have your balance, try to spell the alphabet with the foot that is in the air. The bigger the letters, the harder it is. If it is too hard, then do the exercise with your eyes open, which is easier. You must spell the entire alphabet without letting the foot touch the ground. Do this exercise twice a day, it can take a while because I would start over if I lost my balance, and then everytime that you are just standing around during the day and can lift your foot a little in the air to do an abbreviated exercise, do it. I am just one data point, but I could tell there was some improvement after about two weeks..and my plantar was 90+% gone after a month. The last 10 % took about another month. After I stopped doing the exercises, it was about a year before I started feel a little plantar twinge return, but doing the exercises again fixed it. I hope this helps. Good luck! Jay has videos for running, which include “prehab”. You can buy them from him, just send him an email and I'm sure he could help you. The exercise that worked for me from Jay's videos was pretty simple. Before trying the videos, I tried the boot, rest, ice, stretching, all sorts of things for about a year. What I came to realize now is that those are soothing remedies, but not ones that go to the heart of the matter – making your foot actually stronger so that it can handle the stress of running. The alphabet spelling exercise from Jay's prehab is this: Take off your shoes…bare feet. Lift one leg out in front so that you are standing on one foot, the foot that has the plantar is the one on the ground . Close your eyes. You may struggle with balance. This is good. You are strengthening the bottom of your foot. Do not lean on anything, the exercise is all about the foot on the ground getting stronger. Then once you have your balance, try to spell the alphabet with the foot that is in the air. The bigger the letters, the harder it is. If it is too hard, then do the exercise with your eyes open, which is easier. You must spell the entire alphabet without letting the foot touch the ground. Do this exercise twice a day, it can take a while because I would start over if I lost my balance, and then everytime that you are just standing around during the day and can lift your foot a little in the air to do an abbreviated exercise, do it. I am just one data point, but I could tell there was some improvement after about two weeks..and my plantar was 90+% gone after a month. The last 10 % took about another month. After I stopped doing the exercises, it was about a year before I started feel a little plantar twinge return, but doing the exercises again fixed it. I hope this helps. Good luck!

]]> By: Robert_trachtenberg http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-1181 Robert_trachtenberg Tue, 25 Jan 2011 01:58:01 +0000 http://www.coachjayjohnson.com/?p=860#comment-1181 Hi there; which pre-hab video is it? i am totally struggling with plantar fasciitis, and it's not resolving despite some down time, ice, golf-ball and ART. please let me know!!!<br><br>thanks so much,<br>Rob Hi there; which pre-hab video is it? i am totally struggling with plantar fasciitis, and it's not resolving despite some down time, ice, golf-ball and ART. please let me know!!!

thanks so much,
Rob

]]> By: CoachJay http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-885 CoachJay Thu, 19 Nov 2009 01:41:40 +0000 http://www.coachjayjohnson.com/?p=860#comment-885 Chris Solinsky is a big guy (see photo) and a world class runner. Stay lean and be mindful of slowing building your volume and intensity. Good luck!<br><br><a href="http://www.caribtrack.com/USATF_2009/K_teg.jpg" rel="nofollow">http://www.caribtrack.com/USATF_2009/K_teg.jpg</a> Chris Solinsky is a big guy (see photo) and a world class runner. Stay lean and be mindful of slowing building your volume and intensity. Good luck!

http://www.caribtrack.com/USATF_2009/K_teg.jpg

]]> By: CoachJay http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-887 CoachJay Thu, 19 Nov 2009 01:40:08 +0000 http://www.coachjayjohnson.com/?p=860#comment-887 Both are great approaches and both should help. It's a chicken and the egg type question but one thing I can attest to is that for the common running injuries you can't go wrong with doing two or three things at once - strengthening for posterior tibialis, some work for IT band and Tensor Fascia latae. If you want to see an video of this email me and I'll do a separate post on it. Both are great approaches and both should help. It's a chicken and the egg type question but one thing I can attest to is that for the common running injuries you can't go wrong with doing two or three things at once – strengthening for posterior tibialis, some work for IT band and Tensor Fascia latae. If you want to see an video of this email me and I'll do a separate post on it.

]]> By: CoachJay http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-893 CoachJay Thu, 19 Nov 2009 01:35:56 +0000 http://www.coachjayjohnson.com/?p=860#comment-893 yes, you're right on.<br><br>I still like the term "preventive" but "pre-hab" is arguably a better term because more people use it. Either way, you're trying to strengthen in such a way that you prevent running injuries. Simple concept, but tough to fully address in a practice setting. yes, you're right on.

I still like the term “preventive” but “pre-hab” is arguably a better term because more people use it. Either way, you're trying to strengthen in such a way that you prevent running injuries. Simple concept, but tough to fully address in a practice setting.

]]> By: CoachJay http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-890 CoachJay Thu, 19 Nov 2009 01:33:37 +0000 http://www.coachjayjohnson.com/?p=860#comment-890 Thanks for the kind words, yet you're obviously not giving your self enough credit for their success. The GS work simply sets a kid up to property train, to properly develop their aerobic system by training. <br><br>...but I love hearing that the LM and Myrtl are mainstays of your program. Very cool.<br><br>Hope the state meet went well. Thanks for the kind words, yet you're obviously not giving your self enough credit for their success. The GS work simply sets a kid up to property train, to properly develop their aerobic system by training.

…but I love hearing that the LM and Myrtl are mainstays of your program. Very cool.

Hope the state meet went well.

]]> By: micubano http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-884 micubano Wed, 18 Nov 2009 09:49:35 +0000 http://www.coachjayjohnson.com/?p=860#comment-884 Coach I just completed my first half marathon and now getting ready to finish my first marathon. My question to you is can a person who is built like me(200 6'1 8% body fat) ever think about placing in the top 20? I clearly saw the faces of those runners that were on their way back towards the finish line and I can see it in their faces. However, why can't i? Am I limiting myself physically? I love to run in fact I am finding that I love it more than weight training.<br><br>TC Coach I just completed my first half marathon and now getting ready to finish my first marathon. My question to you is can a person who is built like me(200 6'1 8% body fat) ever think about placing in the top 20? I clearly saw the faces of those runners that were on their way back towards the finish line and I can see it in their faces. However, why can't i? Am I limiting myself physically? I love to run in fact I am finding that I love it more than weight training.

TC

]]> By: jschools http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-888 jschools Thu, 12 Nov 2009 19:21:59 +0000 http://www.coachjayjohnson.com/?p=860#comment-888 Well, I could be completely off base with this opinion, but it is my belief that shoes are the quick fix for injuries. I have a runner that wears flip flop/sandals are summer long. He trained very hard and had no injuries. School starts and now he is wearing shoes...and injuries start to show up. My thinking is that wearing flip flops/sandals actually strengthen his legs and when he went to wearing shoes, those muscles weakened. Thus creating the injuries. Just a thought! Well, I could be completely off base with this opinion, but it is my belief that shoes are the quick fix for injuries. I have a runner that wears flip flop/sandals are summer long. He trained very hard and had no injuries. School starts and now he is wearing shoes…and injuries start to show up. My thinking is that wearing flip flops/sandals actually strengthen his legs and when he went to wearing shoes, those muscles weakened. Thus creating the injuries. Just a thought!

]]> By: Shane http://www.coachjayjohnson.com/2009/10/mailbag-005/#comment-886 Shane Wed, 11 Nov 2009 23:47:43 +0000 http://www.coachjayjohnson.com/?p=860#comment-886 I got into a discussion with a coach about the importance of strength/flexiblity to overcome knee problems/ shins splins and other common high school training injuries. He thinks its finding the correct shoes but i think fixing the underlying problems first with circuits like yours. Is there any book, article to point us into a direction to conclude our discussion. I got into a discussion with a coach about the importance of strength/flexiblity to overcome knee problems/ shins splins and other common high school training injuries. He thinks its finding the correct shoes but i think fixing the underlying problems first with circuits like yours. Is there any book, article to point us into a direction to conclude our discussion.

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