Run, failed muscle ups & foot problems

09/30/12

Run 5.4 miles
Attempted muscle ups, still no dice. Pathetic.

Calves were tight when I started running, loosened up and ran fine.
Next morning my feet were killing me. the pain was so intense I thought I had fractured both feet.
Pain was practically identical in location and intensity on both feet.
The pain would come and go, but sometimes it was so intense I could not put pressure on my feet.
The pain travelled a bit within a 2 - 3" area around the cuboid bone. I think the calcaneouscuboid articular capsules or the fibular brevis muscle were stressed from the calf extensions prior to the 5.5 mile run. Sometimes the pain was located around the exstensor digitorum brevis.

I did a lot of stretching using my hands to flex the joints of the feet and I would do PNF stretching using a flat therapy band to stretch my calves. I also used a blunt end of a drum stick for deep tissue on the bottoms of the feet and foam rollers for anterior tibialis, calves, and tendon of the fibular longus.

By 10/09, the pain had subsided with slight reminders of discomfort beginning to feel more like weakness around the joints. Much better on 10/10, still stiff in the morning when I wake up, better though out the day. 10/11 feel pretty good, ready to run!

Shoulders

06/20/12

Walk 1 mile
Hand Stand Pushups x 15, 10, 6, 6, 10
DB Press (dropset with 90 & 50 DB's) x 20, 15, 10
Side Raise (25) x 20, (20) x 15, 15
Rear Cable Fly (17.5) 20, 15, (22.5) 12
Face Pull (42.5) 20, 15, 10

Back Pain has moved down to pelvis and tailbone, alignment getting better from stretching, swiss ball, foam roller and wobble disk.