Sorry, I was bored of the old one. 
Good luck @sushiritto! No burpees unfortunately 
D is a CrossFit coach, she’s been cranky all week. I forget that the open makes her nervous.
I’m falling apart. Working on my desk pain problem and now? I’m all sore on my right foot in the heel area, around the sides of my heel.
Is this the dreaded plantar fasciitis?
It was uncomfortable hiking today. Deep snow didn’t help. Trudge, trudge, trudge, but that sensitive heel!
::::shaking my fist skyward::::
Ouch that’s awful. I can’t help with injury advice, but I hope all of it goes away soon.
Does anyone know how many abs exercises I should do a day for Diastasis Recti? Unfortunately, I never knew about this or addressed it after I had my babies. I read that the window to close it is most likely over, but I can still strengthen those muscles. Also, I am not to do the other types like planks, sit ups, etc until these muscles are better.
I started about a month ago, but not sure what is a good workout. 10 minutes a day, etc.?
It’s like I have no muscles left to hold in anything. My stomach will seem relatively flat, then I eat or drink and it buldges out.
Did a doc or therapist prescribe you to do certain exercises? I would ask whoever gave you the diagnosis and suggested treatment.
No one diagnosed me. I can see the indent myself. It’s not horrible, but there. I found exercises on the internet. The same ones are discussed repeatedly.
What you find on the internet is NOT what might work for you. There are tons of PT exercises on the internet repeatedly posted as "recommended " for what I am seeing a PT for, but - surprise! - I am doing almost none of that with my PT. She assessed me and is tailoring my plan to ME. I highly recommend discussing your issues with a medical professional.
I guess if you are concerned about making the condition worse (by doing too much exercise) then I would consult with a doc - see if they maybe suggest PT to give you a good foundation of exercises to do to see if you can repair it. If you can’t do things like planks, sit ups, etc. than I would personally want a professional to tell me what I CAN do and how long I should do it for. Or to tell me “you’re 60 years old - you’re not going to repair it!” Then just move onto other core exercises that can perhaps be toned and then maybe you won’t be so bothered by the stomach pooch!
You guys are probably right. I just hate spending the money if I can try it in my own. None of the exercises I’m seeing are off the wall. Maybe a better question might be for those of you who do any ab exercises, how much do you do? Daily? Every other day? How long?
I might be totally wrong on this. But I think at our age of life, just doing 10 minutes of sit ups or planks or whatever a few times a week isn’t going to make big changes that have been undone for 30 years. Or it would take a very long commitment!
I think a very “general” - not taking into account any personal conditions, limitations, etc. - rule would be to do strength training - so any weight training, core work, etc. I’d probably do no more than three times a week but then do cardio training another 3 times per week. And any strength training “session” would probably range with 20-40 minutes - like when taking a pilates class or similar.
BUT I don’t really know the condition you speak of or your current fitness level - all the other factors that go into deciding what is right for you.
Have you ever worked with a personal trainer? I wonder if they could help.
Totally agree with @BunsenBurner. When you have an injury or a condition like you have, a physical therapist can really help you understand what is safe and effective for you. In the long run, it seems like money well spent.
I’m a firm believer in finding a good physical therapist. I’d search for one who spends alot of time with you versus a place where you have a short visit with a therapist and shuttled off to an aide for exercises.
If you want to try on your own I would also look into finding a mat Pilates class. Again I’d look for an instructor who focuses on the breath and on learning the fundamentals. The exercises will do wonders for your abdominal core and also your oblique muscles.
Want to add one more thing. A lot of exercises you see on the web are the ones that are usually done later in the treatment plan. In my PT experience, the exercises progressed from something that barely looked as an exercise from the outside to butt-kicking ones. Good luck.
Ran my second 10K yesterday, 13 minutes faster than than my prior time. I was still 5th out of the 5 women in my age category (30-64), but for me it is a win! And I am oddly pleased that the women in my age group are so competitive.
Along the run I chatted with a few other runners, a young couple - she was about 7 months pregnant as well as an 80 year old lady from Germany. But they did not impress me as much as the middle aged woman who ran on 2 prosthetic legs. Some people really inspire me.
13 minutes faster is impressive, @FallGirl
Congrats! Are you planning on doing more races in 2019?
@midwesr67 - thanks! I am running a Half Marathon Relay ( basically another 10k ) in April.
Since making some changes at my work desk — mainly moving the mouse to my left hand, standing instead of sitting and making myself take breaks — I am beginning to believe my right shoulder pain was 99% due to the mouse over-use & poor positioning, not from lifting weights.
I have not been able to get in three lifting sessions a week, but I have been getting in two per week (better than zero!) and still making baby steps progress.
I am liking the trap bar for deadlifts v the straight bar. I am loving the dumbbell press from the floor v bench press. Those were good changes for me.
I’m getting stronger on the chin-ups, but still using assist bands. Although I don’t love lifting weights when I’m doing it, I sure love how I feel afterwards. I think I’d use the word “resilient”. I feel stronger in a more resilient way, if that makes sense.
Tomorrow, I lead a hike up in Wisconsin. It’s going to be challenging for a midwestern no-mountains hike. I’m offering bonus miles (3), the main hike of 8 very hilly miles, and an optional bailout for a total of 5 miles.
The hikers over 80 are, in general, looking for shorter options, but still like being part of the group. And, there are a few who are training and want the option of more miles. I hope the hike is fun for all (& I don’t get lost!).
It’s still a wintery spring here and we will be trudging in snow-ice-water. This hiking club has been the best thing for my mental and physical health. I would not have guessed how much. I really look forward to Sunday.
I hope everyone else is doing well.
Wow, that’s great @Midwest67! Idk how your trails are but here in snowy (still!) northern Michigan the snow has melted into an icy mess. I fell getting my mail yesterday. Downstate everything is melted but it’s still very wet. But I get the anticipation of getting out there. Good luck on the hike
And great about the shoulder news
So , I got an email on Friday…I am going to be coach in the women’s training program that I have been part of since 2016! This is the program that got me started running. I am so excited to coach other women to start/continue a fitness program.