Rtype wrote:
RF reader: Sorry about the PF. What I found most frustrating about my PF was so many different people were so certain they had a way to fix it. They spoke so authoritatively. 99% of them were wrong. I had to find my own way.
Thanks. Isn't this kind of the same way with most running injuries? If there is anything that has got better with age, I think becoming more patient is one of them. So I think I am ready to take a long term approach.
M: off.
T: Jacobs Ladder.15 min.
W: Jacobs Ladder. 20 min.
R: Rowing 20 min.
F: Jacobs Ladder. 25 min.
SA: Jacobs Ladder. 30 min.
SU: Jacobs Ladder. 30 min.
So I asked my chiropractor which cardio exercise he found most useful when he could not run with his PF. His answer was this "Jacobs Ladder" exercise machine our gym recently got. (We work out at the same gym.)
http://www.stack.com/a/why-you-should-ditch-your-treadmill-for-a-jacobs-ladder-on-your-next-conditioning-workoutNo. I would not ditch treadmills. And it isn't really "easy on body." (Your lower back hurts unless you have an excellent posture.) But it is better that anything else we have in our gym. I also tried rowing, which was my chiro's secondary recommendation. But I quickly figured out I cannot row fast enough to elevate my heart rate. Swimming would be another good option, but the swimming pool at my gym is closed for innovation for a couple of weeks.
The only downside is that I cannot go more than 70-75 steps per minute without hurting my lower back. So I cannot hit the "intensity" target for my fitness tracker. (I need 3000 "steps" in 30 min.) I have been doing 20-25 min of recumbent stepper (which is like a seated elliptical). This is a totally useless exercise machine, as my heart rate does not go over 60 and I hardly burn any calorie. However, we have many of those machines at our gym, and elderly people are not the only ones who are using them.
Other than that, I have been spending a lot of time on foam rolling and stretching. I have also started marble pickup exercise.
https://rtpr.com/10-exercisesstretches-healthy-feet/4-marble-pickup