Plantar Fasciitis, Kelvin Jones, Germantown discussed on The Encouragement Ride Podcast
We're going live live. This jimbo rayleigh with kelvin jones and special guest keeps commish. Commish steals steals graded us. They'll screwed it up but we're actually in the parking. Lot of germantown is go because this is where we do our thursday night encouragement ride live on in studio sit. We are good to go so we haven't been around a little bit. I travel i talk. We've talked about that a good bit that i travel john. We are scheduled to having matched up so we're going to be a little more consistent over the next couple of weeks but what's the first thing we'll talk about the day calvo. Oh man. I tell tell you what it has been an interesting time. I don't know how it is with. Everybody getting geared up to cycle around the country. I know in places like boston. It's it's a high a of like sixties and seventies right now. It's perfect weather to get out in the in get out in the <hes> in the elements and ride a california everywhere you you know just now starting to get off the trainers and everything like that and going out for real ride so kudos to you have to finish your cinders your notes and see tell us how your arise going down here. We've been writing <hes> pretty much. Since february march in it's starting to heat up today was the high today like ninety two in the the parking lot eighties eighty nine degrees five thirty central standard time eighty nine degrees and still in may. That's a veritable cool front down here in mississippi so i tell you what i've already started sweating and i hadn't even and that's just because of the humidity and do point <hes> so yeah. This is <hes> this is what we have to deal with in the south but <hes> yeah so we got a friend of ours as a writer here with us keith and he's actually a physical therapist and we're going to talk a little bit later on about some stretching team for cyclists. That's always a good thing that we want to always encourage you to be healthy and <hes> another thing we wanna talk about. Was maybe some nutrition. What about you. Well yeah keith. Tell us kind of how you got started. I think you're triathlete. Is that correct. No i'm just a cyclist. I've started cycling just a cyclist. I started cycling fling probably thirty years ago i guess just how old are you before in watching on t._v. Maybe i remember that interesting n._b._c. From one to two on saturday and it was very very rainy the <hes> color you can even tell the jersey was actually yellow guys you have to i if you can picture us. You know the quarter tone of writing fun. We've we've got like two fifty to seventy sitting in the front seat and then buck and a half black he's back here is probably a hundred pounds deliver more the new man. I'm sorry go my saddle pants way more than he did. Actually my credentials arm a physical therapist assistant <music> athletic trainer. I've been so for about twenty two years now. Okay <hes> what's the difference between a p._t._a. And all of that p._t.'s the biggest differences i cannot evaluate patient the first time in a turn your wrist and say her twenty that you just don't do that right. It's oddly enough as an athlete trainer. I do sure kind of a catch twenty two yeah to the irony there. I'm an athlete so keith. <hes> you know so you know i always did marathons back in two thousand and two thousand house and seventy thousand and eight i became very familiar with plantar fasciitis very familiar with the performance muscle in my buttocks region and even when i do long rides though still come back to haunt me not my foot so much plantar fasciitis but the performance most austere feel like i got a little tennis balls up in their there <hes> after i get off a ride and everything else and that's what i was telling you earlier that i stretch about you know. Try to stretch those out as much as i can't. <hes> why don't you tell us a little bit about what some good stretches stretches for cyclists are and what the performance is and anything else that you think you might encounter on <hes> riding a bicycle most of the time the peerformance this is a very very small muscle at very deep in the in the but <hes> so the best way to stretch it basically as almost like a figure four where if it's bothering you say on your right side and you take your right knee and bring it up toward the left shore. That's a very good way to stretch the performance. Uh basically anywhere you are <hes> especially after rioting and let me stop right there. The best time to stretch is after an activity activity when your body is good warmed up right ways like you know if you put if you wanna pour syrup bottle you don't put it in in the refrigerator straighter port after it's cold. You warm gops maria. Hey corner time we all about some go to cracker barrel hot and come on. I'm orton but other things that cyclists have lower back pain a lot of times. I'm being in that position that arab positions such a long time and you can work your way up the spine minded in the shoulders get tight the mid back at cypher the threat and all of that so the best way to stretch those types of things is basically you. You know what position you're in. We cycle. You reversed that to stretch so here in the in the aero position cycle you i want to do what's called prone. Excuse me brass up easy for me to say right is that like cobra in yogurt exactly similar cobra and like a hyperextension laid out on your stomach and push yourself up. Leave your pelvis on the floor the bad whenever you're on push up using almost like a push physician <music> but leaving your pelvis down so you're you're you're taking it back from where you're normally would be. That's a good idea. All i've been doing other do things other ways to stretch out. The cervical thoracic spine would be a good phone roller technically. I was just gonna ask what what do you recommend is like doing foam and those kind of just laying down on top of a foam roller and doing almost like a in yoga. I would <hes> what position called. I'm not a baby yoga person <hes> and your hand over your your son dolled or something like saying moore your favorite position as the dead pos. That's all after it's over chevy fatal. Take your all your yoga instructor. Exactly <hes> <hes> you wanna take your hands up over your head so down on top of the roller and just take your hands up over your head just time to mobilize your your rask's mind as much as possible and so those rollers are really good too for your legs to i've seen people sitting now sitting down just kind of rolling their legs over them exactly sitting on them actually enrolling back and forth. That's work when i try. It's hard. It's really hard foam roller but i've got one of these things with handles that you cannot muster roller a stick stick. Yeah i've done that. The foam roller works really well. You want to do a lot of rotational type stuff just to aid in when you're trying to look back checking your for your shoulder for traffic in touch. I wanna keep you cervical spine neck also yeah. That's what i find too. Sometimes it's when i turn around and look or whatever i find that little founded little grinding or or stiffness my because i've kept it in the same position the whole time okay well good hamstring stretch bend over grabbing your ankles oddly enough every night when after tron ridden or every time after i read when i get home take a shower i do a little hamstring straightened shower to replace him and the two yeah i mean you kill two birds with one stone yeah so keith. I know that <hes> you know a lot of people listening to is they. They may have a hard time picturing these things what would be a good resource like an internet site or something with pictures or videos where they could. Maybe find something about about these stretches for beginners you want to. I'm trying to think of what one would be off the top of my head. There's a couple of guys that you want to edit this out. We can edit this out recording. Our podcast does lead you. There's just started. This is a good resource for that'd be a good resource to find either videos or website that would teach some of our listeners about good stretching for psychol- yeah some good reputable websites are mayoclinic has good website out there <hes> <hes> another one.