Foot Frantics

I could make researching how to help my foot a cottage industry as it takes up so much of my time. I can tell, even after 4 weeks of no hiking or exercise walking and taking up water aerobics in the last 2 weeks, that my foot will go back to hurting exactly like it did before. If I walk normally, like putting out the trash and recycling last night, the foot hurts. All I can do is keep researching how to help myself. I feel fairly sure that I have posterior tibial tendon dysfunction (PTTD) which is something that will hang on forever and ever and just get progressively worse unless I can figure out how to help myself.

I called Dr. Sauer's office and will see him next week to discuss how he would treat someone with PTTD. He said that whether it's that or plantar fasciitis, the treatment would be the same - orthotics but I think a critical component is missing - at least according to a few papers I have read on PTTD - some kind of rehabilitative exercise to strengthen the feet .

I am devising some foot exercises with the water aerobics "noodle" at the pool that involve plantarflexion, inversion and eversion but I have to figure out how to do dorsiflexion. Perhaps, though, when I hang my heels off the edge of the pool ledge, it's dorsiflexion.

After today's swim, I went to the therapy pool and stretched my feet and massaged them with the water jets in the side of the pool. Tomorrow I will go to the 11am Therapy Fun and Fitness class to see if they have any ideas on how to help my foot and afterwards I'll go to the noon hydro power class. Spouse is deserting me for the WRSC hike which is in Santa Fe.

I called Foot Solutions to ask about their orthotics. They cost $395 but it may be worth it to go in so they can evaluate my feet.

Noon Hydro Power (Deep) Is Best!

I like that she didn't make us go into the therapy pool to do stretches. We exercised in the deep water for the full hour. Maybe it's because the therapy pool was closed. Also, this class gave me the best exercise because it was more vigorous and consistent. In addition to aerobics, we also did abs and stretches. I "jogged" around the perimeter of the deep end several times after the class ended. I guess in some ways, it's good to go into the therapy pool afterwards because it helps you to warm up. Today's teacher will play music on Thursdays. She's excellent!

Yesterday evening I tried the Supreme Water Workout (Shallow) but that's more impact and I stayed on my tiptoes to protect from hitting my heel on the pool bottom. I really liked the shallow water teacher and the music that she played but it may be best to stick with the deep water for a while.

I walked from the senior center parking lot today to the County Clerk's office for early voting. My foot did OK but when I tried to walk completely normal, it didn't feel entirely healed.

I'm going to go to the LA Fitness Center a few times on a day pass to try out their classes and cardio machines.

Had grandson over briefly this afternoon. He was good.

A Regular Esther Williams!

I went to the 8:30am Deep-Water Fun and Fitness class today. It was more vigorous than the Hydro Power. We stretched again in the therapy pool. Afterwards, I went back into the deep end of the pool and dog paddled, back-stroked and side stroked back and forth over the short width of the pool for 20 minutes. I would occasionally try swimming (like freestyle but with my head above water) but didn't want to get my ears and eyes full of water so that didn't last long. Swimming may not build up your bones but it requires some strong cardiovascular effort.

Yesterday I mentioned that intensity was missing from my 4 mile a day walking exercise program. I read last night in a book called Exercises for Osteoporosis by Dianne Daniels that intensity is what helps to strengthen bones but duration is what keep our cardiovascular system healthy. She mentioned 1 hour of exercise a day as being the standard to aim for.

I bought a 3 month pass that allows me to swim or attend classes for 3 months. I've developed a real system of all the stuff I have to bring to change into afterwards so I don't freeze. I bring coconut oil to rub into my body after soaking all the moisture away from my skin in the pool. I had to get my photo taken for my ID - that was pretty scary.

There's two more water aerobics classes to try next week - Therapy Fun and Fitness and Supreme Water Workout.

I think that the full range of motion that I can attain with my foot in the water will help it to heal because it will bring better circulation to the area. My foot felt good last night after the class.

Swimming Fun!

I went to the deep water Hydro Power class. Although it was a little underpowered for my taste, it was a lot of fun to be in the water and be able to freely move around with no pain to my foot. We wear flotation vests. There were 7 women.

The water gets cold after 1/2 hour but the class is one hour long. I won't say the time flew by but I did enjoy it. We finished with stretches in the 94 degree warm water therapy pool. I felt faint when I got out of that warm water which I attribute to being hungry as I took the class over my usual supper time. The large pool water temp was 81 degrees - big difference.

We didn't use the water dumbbells today but we used the noodle. The idea is to always stay as upright as possible in all the water aerobics moves to create more resistance against the water and to work the core muscles.

I asked spouse if he'd ever want to go swimming but he declined. Daughter and grandson might be interested one day. There were a lot of people lane swimming at the pool. The warm water therapy pool has its own coed dressing room. I'll go again tomorrow for an 8:30am class, maybe buying a ten class pass until I decide how long and how often I want to go. I want to try each one of the 4 different water aerobics classes. It will be interesting to see how many people are using the pool in the morning.

One good aspect of my foot injury is that it's forcing me to rethink my fitness program and make it a little more varied. One feature that was missing from my walking 7 days a week for 4 hours a day was any intensity training. I never did intervals or really pushed myself. I'm looking for that kind of experience now. I'm not sure that I'll find it in water aerobics but it's certainly a fun change of routine. I used to love playing in the water!

I'm going to return the swim cap and swim goggles that I bought from REI. The cap is so tight and so are the googles. I tried them on this evening but didn't use them.

Boy, you can really give yourself a good manicure and pedicure after soaking so long in the pool!

And the Diagnosis Is...

I saw the local podiatrist, Dr. Sauer, today. He thinks that I have plantar fasciitis and I tend to agree with him. He'll get digital copies of my right foot MRI to look at it further. I have an appointment with him on October 30 to get cast for othotics. (That's the same day as the north rim trip with Dorothy and Annie Apodoca so I'll have to forgo that trip.)

If orthotics don't work out - and I'll work for him until we can get the best fit and comfort - then I'll try out Foot Solutions in Santa Fe. I'm willing to try because Dr. Miller said it would take trial and error when I asked about orthotics and insoles. Dr. Sauer says that even if I did have posterior tibial tendonitis, another diagnosis that he considered, the treatment would be the same - orthotics.

This afternoon I'm going to try to go to the 5:30pm Deep Hydro Power water aerobics class at the Larry Walkup pool. I loathe getting wet and cold but suspect I'll actually enjoy the class a lot. Water aerobics would do the most to help my foot heal because I wouldn't be putting pressure on it. Getting some aerobic exercise would also do wonders for my psyche!

I'm considering buying a mini trampoline that I can use for circuit weight training which is alternating sets of weightlifting with aerobics. I'm guessing that a mini tramp wouldn't put as much pressure on my foot as weight bearing on the floor. I'll buy one from Walmart as they have a good return policy if it turns out that my theory is full of water!

I called Sun Precautions and asked if it would be all right to send in email size photos and a description of how I customized my Sun Precautions face guard. They said yes so I sent it in this afternoon.

I was distressed to find out that daughter's upper blood pressure number is 130. I always assumed, because she told me her blood pressure is always low, that she had my 110/72 numbers. We loaned her our blood pressure monitor so she can track her numbers.

I got a flu shot today at MANNM.

It's cloudy, cool and drizzly now - just the way I like it!

Estes Park Trip

Spent 2 1/2 hours packing this morning after breakfast. Then I did Denise Austin tape. I didn't like her the first time I did the tape because she talks and talks the whole time but it's upbeat, encouraging talk and the exercise is good, especially since I can't do a lot of weightbearing while waiting for my right foot to heal.

The foot and ankle specialist said I have bone inflammation in my calcaneus (heel bone) due to microtrauma in the area of my heel spur from Hades. I have to look up what in the world bone inflammation is. I didn't even realize a bone could get inflamed!

I asked the doctor about vitamin D and specifically, my vitamin D levels but he offered no enlightenment on that issue.

Unfortunately, I'm on my own as far as figuring out how to stretch and strengthen my feet and what to do regarding orthotics and what shoes to wear as that's not the purview of foot and ankle orthopedic surgeons.

I've made an appointment with Dr. Church for next Tuesday to discuss these issues and also to ask about getting a gait analysis. If this heel ever heals (I have my doubts), I need to address the poor biomechanics in my foot or the problem will just come right back. Dr. Miller did offer that this process would take some trial and error which is definitely an understatement considering that I tried 8 total shoes from Roadrunner Sports, plus a variety of shoes from REI, and still am no closer to finding a shoe that my right foot likes.

I'll go to the LA Fitness Center on October 1 to sign up for a 3 month membership to try to give my foot time to heal. I bought swim goggles and a swim cap at REI but have my doubts that I'll have step my dainty size 14 feet in the Walkup Center.

The Estes Park vacation will be interesting because we have never gone there just to sightsee. It's always been an active vacation of hiking. Spouse said he'll walk around Bear Lake when we go there. I'll sit and enjoy the scenery.

I need to look up info about the fitness center in Estes Park.

Daughter would like us to buy fudge and beer when we go there. We'll buy the fudge at the Alpine Visitor Center and the beer at the Estes Park brewery. We'll buy some also for daughter's father-in-law. He loves Samson Stout.

I've packed practically all my food for the trip. Spouse will buy some fresh fruit at Safeway. I need to stay away from bags of lettuce greens to avoid the intestinal blockage from my surgical adhesions.

Grandson's teacher says he's reading at 4th grade level!

Haven't Even Eaten Breakfast Yet

But I've done lots of shopping! I hand-wrung incredibly long over which weight vest to order and where was the cheapest price but finally ordered the Ironwear Cool Vest with 15.5 lbs. and a 20" wobble board from Allegro Medical. They had 15% off but with shipping, it still a bundle. The weight vest is supposed to help maintain bone density while wearing it for walking or just around the house. The wobble board will help my balance and strenthen my lower leg and foot. All of this is instead of signing up for a fitness club.

Then, I had a huge Vitacost order. Used an 8% off coupon on that from RetailMeNot.com.

I still have to make orders from Mountain Rose Herbs, Eden Foods Bob's Red Mill but will do that using the old fashioned land line after I have breakfast.

Saturday, foot misbehaved on shopping trip to Santa Fe but is better now. I stayed home Sunday so as not to aggravate foot.

Curves and Exercise Options

Thinking about Curves overnight, I don't plan on going back for my free week. I prefer more autonomy and anonymity when exercising in a gym. I was ready to do a 4th circuit yesterday when Crystal told me to stretch. My muscles aren't a bit sore today. Also, I feel that doing resistance work a little slower is better. The Curves machines are beautiful but in order to increase the resistance, since they use hydraulic pumps and not weights, you have to do the reps very fast. Regarding autonomy, the recorded voice that announces the 30 seconds are up doesn't allow me enough time to get seated at the next machine and get some meaningful resistance work in before the voice announces again that it's time to switch activities.

I will stay home today and do two Dummies tapes that I got out of the library. One is weightlifting and the other is stability ball. I'm not sure that I want to use the pool ever. The idea makes me feel very cold. I could just do the shallow water aerobics in the heated therapy pool but then you have to get out and get chilled. It's 70 degrees in the house and I need to put on more clothes. Is it time to move to Arizona? I'll get a TSH test at the October 11 health fair.

I have to begin conscientiously apply myself to doing resistance work 3 times a work to improve my bone density. I don't like the idea that my bones have thinned more since the last bone density 5 years ago. I'm not sure if it will be a home program or joining the LA Fitness Center. The LAFC costs $480 a year which we can certainly afford and spouse spends more than that on DirecTV but I balk at spending the money knowing that in the past when I've joined the YMCA, I've come to tire of publicly exercising.

The problem with a home resistance work program is consistently doing it, day after day, week after week, etc. But, I have no choice - I have to do it for the health of my bones. That's also why the idea of non-weightbearing aerobics like bicycling or water aerobics isn't very appealing. Maybe I could replace my walking for 3 days a week with the weight work because it is hard to fit both a good weight work session in and walk 4 miles too in addition to living my life.

I'm tired today and don't feel like going out. Plus, my ankle area has some mild discomfort.

Very Fall-Like Today

I love the trees downtown with their red leaves. Fall is definitely in the air today with the overcast over the mountains and cooler temps. I love it!!

Today I picked up my bone density results. It shows that I have osteopenia of the hips and spine but now osteoporosis. I have to renew my commitment to a bone building program of resistance work to try to improve my bone density.

I called Curves and they routinely give interested people a free week to try Curves out so I exercised there today and will tomorrow and next week until the free week expires. They use resistance machines with hydraulic resistance and it seemed to be good exercise. The idea is that the faster you move go, the more resistance you create. The manager was very friendly and helpful - showing me how to go around the circuit. I did 3 circuits and was ready to do another one but she said to stretch. They have a very cool stretching station and I really enjoyed my stretching. The cost to join is a $75 new member fee (normally $149) and $34 a month. LA Fitness Center is only $6 more and has more stuff to do so I doubt I'll join but this helps me to pass the time until the appointment next week with the foot and ankle specialist.

I'll probably do Curves tomorrow and aim to go to the pool's deep water aerobics class to see how I like that.

I also stopped by the BESC to try the Schwinn Air Dyne but discovered that it bothers my heel. Either that or some of the lower leg machines at Curves bothered it. I may have done 10 minutes on the exercise bike.

My right leg swelled a little yesterday. Today, I'm trying to walk normally around the house with a little assist from the walker sometimes. I can't keep putting so much weight on my left foot because now it's beginning to hurt.

Daughter and grandson come over tonight for spouse's birthday.

Tincture of Time Works!

The leg swelling is gone today. I don't know if it's because I've been walking on it around the house more or because I reinstituted the standing calf stretch that I have done every night for eons or because Dr. Church is such a wonderful healer that all he had to do was touch my leg and I was cured!!

I went to the library to look at the February 2008 issue of Consumer Reports in which they reviewed elliptical machines. The "best buy" was a Nordic and it was $1000. Hmmm, that would be two years at LA Fitness Center and the machine would probably break in the meantime. The next one was over $2000.

I'm still debating joining the gym but would really like to see the doctor in Albuquerque first to see what he recommends for my foot problem. In the meantime, I'm sure that my butt is accruing loads of lard from not exercising! : ) At least yesterday I had time to do abs, upper body and yoga from my fitness dvd's but today has been too busy.

A good plan would be to go to the water aerobics classes when my bathing suit comes tomorrow. Ack - I wasted my time showering as I'll get doused in chlorine in the classes! Ah, come on - you could at least try it. It would buy time until next Tuesday. Maybe I could talk the LA Fitness Center into another day pass to also buy time. What I really want to do is WALK!!!! Moving right along...