Do you have pain in the bottom of your foot or heel? Does is hurt when you put your foot on the floor first thing in the morning? You may have plantar fasciitis. Watch this short video for more information, and please call for an appointment if you need help treating this condition.
In this video Ann demonstrates a series of exercises using a foam roller. These can be done before or after your workout to massage and release tight muscles and fascia. Perform 10 slow repetitions of each exercise. You can adjust the intensity of each exercise by putting more or less weight through the area on the foam roller.
This video is for informational use only, and is not intended to diagnose or treat an injury. Please discuss any new exercise with your healthcare provider prior to beginning.
F-lite 230 Crossfit Shoe Review from Ann Wendel on Vimeo.
I have been dying to try out the shoe that is all the rage among the Crossfit community right now, the Inov8 F-Lite 230. My patients are always asking for shoe recommendations, so I like to have a large pool to draw from for different sports and activities. The folks from Inov8 were kind enough to send me a pair to review. I picked the brightest color they had available, the Azure Blue and White.
This shoe is super lightweight, at 230 g (or roughly 8.1 oz). It has a flat, low profile midsole with a sticky rubber outsole (the F-Lite tread pattern). The shoe features a 6mm differential from the heel to the forefoot. The upper is constructed of nearly 100% mesh, which is breathable and drains well if it gets wet during a trail run. It provides toe protection and has a low, comfortable back and cuff. The outsole provides traction on slippery rocks and wet grass, but since the shoe does not have lugs, it does not collect and track mud.
Because these shoes are minimalist, they may take some getting used to. If you are used to wearing built up running shoes with serious arch support, you may need to take your time to build up the muscles in your foot with these shoes before running distances. For folks who have already made the switch to “Five Fingers” or barefoot running, this shoe is very comfortable and provides protection from the elements when you are running outdoors.
The sticky outsole also makes these shoes ideal for indoor workouts including box jumps, jumping rope, weight lifting, rope climbing, and rings. The shoes are so lightweight that you will barely notice them as you go through your workout.
I am very picky about shoes (anyone who knows me has heard all about my bunionectomy gone bad, which involved nerve damage to my right foot). I was unable to wear shoes for the first 6 months after my foot surgery, and it took nearly a year for me to begin running again. I can’t tolerate anything between my first and second toes because of the nerve hypersensitivity, so Five Fingers were never really an option for me. I have been weight lifting and working out barefooted until now, and I am happy to say that the Inov8 F-Lite 230 were amazingly comfortable right out of the box. The shoe is so lightweight and flexible that I felt like I could wear them all day. I took them on a test drive, and rock climbed, rope climbed, jumped rope, did box jumps, climbed a tree, and ran on a trail all without the slightest feeling of irritation to my foot. I think that these shoes will get even better with time, as they become even more flexible.
If you are looking for some protection from the elements while you make the switch to a lower profile shoe, this is a perfect shoe to start with. The folks at Inov8 couldn’t be any nicer, and I think they put out a great product. Give them a try and let me know what you think!
Shoes by Inov8
Filmed at Sportrock Climbing center in Alexandria VA.
Reviewed by Ann Wendel
Film Editor David Wendel
