How Do you know when to rest?

[crlykat]

I have gained 10 pounds since September, when I started working from home (easy access to the snack cabinet doesn't help, I guess). I usually try to hit the gym about 5 times a week and incorporate weight training.

I have been trying very hard lately to increase the intensity of exercise I do, thinking that will help take this weight off faster.

I got up this morning to go to the gym and my lower back is sore, and my legs and heels feel very weary. I have been trying an interval walking program of 10 minutes at incline 10 percent and then 10 minutes of fast walking at about 4.5 speed. I do this for 40 minutes to an hour and also do either a weight routine, or 20 minutes on the bike or stepper.

My question is how do I know the difference between soreness from working out and the soreness that means I need to rest?

I had a problem with plantar fascitis in December and am trying to avoid that again with lots of stretching.
Any advice would be appreciated. I want to keep up this pace but not at the risk of hurting myself. And I really want my clothes to fit well again!
Thanks!

[lindrusso]

crlykat,

I tend to rest when I get soreness that I know is not "typical" for me - I can usually tell the difference between soreness resulting from increasing my workout and soreness that tells me I overdid it. Soreness for overdoing it (or doing it wrong) seems to last longer than "regular" soreness and can keep me from going about my regular routine.

I also tend to rest when I feel like every little movement is exhausting - this indicates to me that my body is just plain worn out.

I think that if you just listen to your body and go by your intuition, you'll probably do what's right.

Oh, I also read somewhere that when you're trying to workout harder that you should increase one thing at a time. For instance, if you'd like to walk longer and harder, try increasing the length of time one time, and then increasing the intensity a different time - but don't do both at once. Maybe that would help...

[This message has been edited by lindrusso (edited 05-28-2001).]

[crlykat]

Thank you for the thoughtful reply, lindrusso.
With your advice in mind, I took the day off yesterday, but went back today, only at less breakneck speed!

[Heidi]

Crlykat,

My mom is suffering from plantar fascitis right now and has been for a couple of weeks. She has been to the podiatrist and keeps her foot all wrapped up. How long did it take you to recover from it? What did you find helped you? I am eager for her to recover so she can start coming to the gym with me again!

[crlykat]

Heidi,

Your poor mom! This is definately not a fun thing to experience! I did visit a physical therapist. The therapist I went to recommended a natural approach to healing, with lots of stretches.

Immediately after my initial pain, I stopped working out (all weight bearing exercises) and tried to stay off my feet. I kept stretching my feet and getting DH to massage them. EVen though it hurts, I was told it would not hurt to massage them right at the core of the pain. I took ibuprofen.

Stretches are so important. Not only to loosen up the muscle but also to strengthen the arch area for better support.
Here are some of the stretches I used. I do them in the morning and at night, and especially before and after my workouts. Be sure to hold them for about 30 seconds, and do at least 5 reps or more.
I use these the most:
http://www.ottawaphysio.com/plantar_fascitis.htm

This link will open a 2 page pdf file. The towel exercise worked great.
http://www.healthteam.msu.edu/clinics/sportsmedicine/documents/Plantar%20Fascitis.pdf

This site has a stretching table of contents with pictures to show the correct and incorrect way to stretch: http://www.drkiper.com/exercises/stretchTOC.html

That's all I did. I'm not one for lots of doctor visits or other pills, tapes, etc. I did these religiously and after about a month, I could walk without much pain. It took about 2 months for me to be well enough to walk without any pain. After that there was no pain, but a kind of odd feeling in my foot, as if I could feel the seperate muscles running through my heel area. I took it easy on the treadmill until about 2 months ago, when I started walking at the gym again.
Now I'm fine, but super diligent about my stretching.

Hope this helps you and your mom. I wish I had more concrete answers to give you.
Give my sympathy to your mom for me. Having plantar fascitis really scared me; I took my mobility for granted before.
Kathy