Before I get into plantar fasciitis, do you remember when I ran the Jingle Bell 10K? And I told you how the little girl was walking just before the finish line and I told her to race me to the end? And how she reminded me of one of my GOTR girls?? Well, in looking for official pictures from the Frosty 5K, I came across some pictures from the Jingle Bell 10K. Lookie! Lookie! I got really excited when I found these pictures!
And I did find pictures from the Frosty 5K, but I will share those in another post. Now, back to plantar fasciitis.
Plantar fasciitis is like an IT band injury–runners try to avoid it like the plague because it is awful to deal with. Like an IT band injury, it is often recurring. It occurs when the thick band of fibers that run along the bottom of the foot become inflamed. If it is not treated ASAP, it can cause a runner to take months off from running.
Ice, rest, pain relievers and orthotics help ease the pain; however, you must address the underlying cause which are the weak and tight muscles and tendons that make up and support the foot.
There are several exercises you can do to help prevent plantar fasciitis.
1. Calf Raises. Calf Raises strengthen the tendons in your heels and calf muscles which support your arch.
2. Step Stretch. This exercise improves flexibility in your Achilles tendon and calf.
3. Doming. Doming works the arch muscles and the tibialis posterior (in the calf and foot) to control excess pronation.
4. Toe Spread and Squeeze. This move targets the interossei muscles of the foot, which support the arch.
5. Towel Curls. Towel curls work the toe-flexor muscles that run along your arch to increase overall foot strength.
Remember how I said I was house sitting for M&A? Well, it was M&A who introduced my girls to Jolly Ball. The following is my commentary on how this game of Jolly Ball went down between Duncan (M&A’s 12-year-old), Callie and Envy in the crazy snowstorm the other day.
Quote of the Day:
“If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” -Priscilla Welch
I am not sure when I made these blondies. It was a few months back. And while they were tasty, my favorite blondies are still from the Wisconsin Blondie recipe. Just sayin’.
Cook’s Illustrated Blondies
- 1 1/2 cups unbleached all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon table salt
- 12 tablespoons unsalted butter ( 1 1/2 sticks), melted and cooled
- 1 1/2 cups packed light brown sugar
- 2 large eggs, lightly beaten
- 4 teaspoons vanilla extract
- 1 cup chocolate chips
1. Adjust oven rack to middle position; heat oven to 350*. Line 13×9 inch pan with aluminum foil and spray with baking spray.
2. Whisk flour, baking powder, and salt together in medium bowl; set aside.
3. Whisk melted butter and brown sugar together in medium bowl until combined. Add eggs and vanilla and mix well. Using rubber spatula, fold dry ingredients into egg mixture until just combined; do not overmix. Fold in chocolate chips and turn batter into prepared pan, smoothing top with rubber spatula.
4. Bake until top is shiny, cracked, and light golden brown, 22 to 25 minutes; do not overbake. Cool on wire rack to room temperature. Remove bars from pan by lifting foil overhang and transfer to cutting board. Cut into 2-inch squares and serve.
Courtesy of Cooks Illustrated