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| July 7, 2015 valgus6 | Topic: General and miscellaneous Discussion: Simple Hamstring Question You will not make your hamstring stronger by running. The only way to strengthen it is to do resistance training. Once a muscle is torn it heals with scar tissue. If you do not make it stronger you will be susceptible to repeated injury. Wait until 72 hours after injury to start. The exercises you need to perform depend on what part of the hamstring is torn. Is the pull closer to you butt cheek, middle of the muscle belly, or closer to the knee? If the pull is close to your butt you need to perform hip extension exercises. The best way to do that is to use a resistance band. Go to Youtube for demonstration. If the middle and lower half of the muscle are involved you need to do leg curls. If you don't have access to a leg curl machine, get an old boot and place a weight plate on the sole and secure with duct tape. Lie face down on your bed with the knee on the bed and curl your leg up,3 sets of 10, start with 5 lb. plate and work up. Practice the motion first with no weight, and increase weight slowly!!!! Of course you need to do hamstring stretches because the muscle will heal in a shortened position if you don't. |
| Aug. 12, 2013 valgus6 | Topic: General and miscellaneous Discussion: Plantar Fasciitis Gary, Yes...the taping and wrapping methods can be used temporarily until a permanent device can be dispensed. I often use them after giving an injection because it does mimic an arch support and takes strain off the plantar fascia. When taping, I apply a spray adhesive and if you keep the foot dry it will stay on for about 2 weeks. Not very practical for a softball player! Most patients get it wet though and take it off after a few days. If you don't mind taping your foot every time you run or play it may be all you need. But like I said before, it may work for you, but not be as effective for someone with pathomechanics different from yours.....HJ brings up a good point. Compression socks can be helpful in preventing leg and muscle fatigue and prevent leg swelling, especially if you have varicose veins. |
| Aug. 12, 2013 valgus6 | Topic: General and miscellaneous Discussion: Plantar Fasciitis There is a lot of good information posted here about treating plantar fasciitis, but I thought I might be able to tie it all together and clear up a few misconceptions.I happen to be a podiatrist who has successfully treated hundreds of cases of plantar fasciitis and have helped many of my teammates over the years with this condition. Some players will benefit from just an over the counter sports arch support. Others may need a custom orthotic. It all depends on the severity of the faulty biomechanics that caused the condition. Every case is different. A good podiatrist who is experienced treating athletes can watch you walk for 30 seconds and determine the type of device you need.The single most aggravating factor in developing plantar fasciitis is tightness of the calf muscles, and believe me 90% of all softball players have this condition. When ankle motion is restricted by tight calf muscles, the foot bends in an attempt to increase the motion necessary to bring the leg over the foot when running. This bending of the foot puts tremendous strain on the plantar fascia where it attaches to the heel bone. That's why a calf stretching regimen is a must. Adding a 1/4 to 3/8 inch cork heel lift to the inside of your cleats or gluing it to the bottom of the heel of your arch supports is helpful. I have tried every athletic cleat on the market over the years and I have found that the Boombah multi stud cleat works best for me. It is roomy and has a removable insole that accommodates most arch supports well.(I have no affiliation with this company). By the way, you are trying to stretch the calf muscle itself, not the Achilles tendon or plantar fascia. These structures are inelastic and inordinate stretching will cause damage to them. I rarely give injections to athletes, except with severe pain, and never during the season because it makes the fascia susceptible to rupture. When I do, it is mandatory that the patient follow the above regimen, because if they don't the condition usually returns. If anyone has any questions about this condition or any other foot problems they can contact me in person (frmred@aol.com) or feel free to approach me at the ball field. Will be in Las Vegas in October. Clarke Team USA 50 Major |
