Visit us here each month for great articles that will help you train all year long. Not only for the GO DIVA party but for all the races and adventures you want to take on this year!

What A Pain In The ....

Let me address this one from a personal level; preventing or in my case curing Achilles Tendonitis. Now before you stop reading, trust me, it seems we women are way more prone to this and we keep getting it over and over.

After a two year battle and many podiatrists, chiropractors and sneakers later I am cured. Here's what I did;

1.  I found a local podiatrist (I know I just said that above in a kind of negative way but I actually meant I found THE RIGHT podiatrist). Dr. Exley, Woodbury NJ (she's great). She analyzed my situation and said, "You're right leg is shorter than your left, only slightly but put this heel lift in only that shoe". Next she pointed out how inflexible my right foot was compared to my left causing all these foot issues. She sent me to Physical Therapy.

2. Which again, I am a (was) a non believer in PT but I am now desperate. But first let me back up. I ran that day I left her office with the heel lift and "bam very little pain". Now I'm a believer so I head off to PT.

3. I went to Advanced Orthopaedics (Woodbury, NJ and Mullica Hill, NJ) - Eric was my miracle worker. He stretched me, gave me ultra sound, and other great exercises and within the first week I saw a great improvement. Four weeks later I am running the Philly Half Marathon this weekend. Yippee!

4. But wait there's more, he continually analyzed my sneakers until we found ones that worked for me. Ladies this is crucial if you invest in nothing else get the right sneaker. Even if you have to buy a few pairs and then return them. You'll know very quickly that those shoes aren't right for you if you feel any pain anywhere.

 5. Key here....do these exercises religously until your healed. If you feel it coming back start again;

a) Stretch - do wall press (lean against the wall with two hands and extend your injured leg (if both than alternate) behind you like your pressing the wall. Point your toe at the wall, stretching your calf for a count of 30 then point the toe in slightly (about 1/3) 30 count, point the toe out slightly 30 count. Repeat 2x daily.

b). Heel lifts - stand on the steps with about 1/3 of foot on step (right before arch) now very slowly lower the injured foot only and then comeback up into a heel lift (calf raise) with both feet. This one kills in the beginning so you can also start by lowering both feet and lifting both feet.

c) Leg press machine. Get on it and adjust weight (30lbs or less), raise on the balls of feet then slowly low but go very deep almost under the press machine so your feet are overextending. 

It's all about strength and flexibility!

Visit us here each month for great articles that will help you train all year long. Not only for the GO DIVA party but for all the races and adventures you want to take on this year!

What A Pain In The ....

Let me address this one from a personal level; preventing or in my case curing Achilles Tendonitis. Now before you stop reading, trust me, it seems we women are way more prone to this and we keep getting it over and over.

After a two year battle and many podiatrists, chiropractors and sneakers later I am cured. Here's what I did;

1.  I found a local podiatrist (I know I just said that above in a kind of negative way but I actually meant I found THE RIGHT podiatrist). Dr. Exley, Woodbury NJ (she's great). She analyzed my situation and said, "You're right leg is shorter than your left, only slightly but put this heel lift in only that shoe". Next she pointed out how inflexible my right foot was compared to my left causing all these foot issues. She sent me to Physical Therapy.

2. Which again, I am a (was) a non believer in PT but I am now desperate. But first let me back up. I ran that day I left her office with the heel lift and "bam very little pain". Now I'm a believer so I head off to PT.

3. I went to Advanced Orthopaedics (Woodbury, NJ and Mullica Hill, NJ) - Eric was my miracle worker. He stretched me, gave me ultra sound, and other great exercises and within the first week I saw a great improvement. Four weeks later I am running the Philly Half Marathon this weekend. Yippee!

4. But wait there's more, he continually analyzed my sneakers until we found ones that worked for me. Ladies this is crucial if you invest in nothing else get the right sneaker. Even if you have to buy a few pairs and then return them. You'll know very quickly that those shoes aren't right for you if you feel any pain anywhere.

 5. Key here....do these exercises religously until your healed. If you feel it coming back start again;

a) Stretch - do wall press (lean against the wall with two hands and extend your injured leg (if both than alternate) behind you like your pressing the wall. Point your toe at the wall, stretching your calf for a count of 30 then point the toe in slightly (about 1/3) 30 count, point the toe out slightly 30 count. Repeat 2x daily.

b). Heel lifts - stand on the steps with about 1/3 of foot on step (right before arch) now very slowly lower the injured foot only and then comeback up into a heel lift (calf raise) with both feet. This one kills in the beginning so you can also start by lowering both feet and lifting both feet.

c) Leg press machine. Get on it and adjust weight (30lbs or less), raise on the balls of feet then slowly low but go very deep almost under the press machine so your feet are overextending. 

It's all about strength and flexibility!

KNOW A DIVA DO GOODER - EMAIL US WITH HER STORY. There's bling for the chosen DIVA'S!

DIVA MENTORS AND CHATTY KATHY'S WANTED

A group of very experienced ladies have volunteered their time to host "chats" on our GO DIVA Fan Page on .

Every two weeks a new Diva mentor will host the page featuring great topics to get you to finish.

Jillian Schneider,  of Team Triumph (South Jersey's premiere multi sport club), will begin on 12/1 with "getting in good workouts when you work all the time".

Laura Martini, of Lisa's Lovely Ladies (Teal Ribbon Foundation) will help us from 12/16 through the holidays to not gain weight with low cal snacks and quick workouts to burn, burn, burn!

Introducing the USAT-Mid Atlantic
Women's Commission

A group of tremendous women in the sport and from the Mid Atlantic Region have come together to form the first ever USAT Mid Atlantic Women's Commission. These women have volunteered their time and energy so you can get the most out of, not only your USAT membership, but multi-sport as a whole. 

KNOW A DIVA DO GOODER - EMAIL US WITH HER STORY. There's bling for the chosen DIVA'S!

DIVA MENTORS AND CHATTY KATHY'S WANTED

A group of very experienced ladies have volunteered their time to host "chats" on our GO DIVA Fan Page on .

Every two weeks a new Diva mentor will host the page featuring great topics to get you to finish.

Jillian Schneider,  of Team Triumph (South Jersey's premiere multi sport club), will begin on 12/1 with "getting in good workouts when you work all the time".

Laura Martini, of Lisa's Lovely Ladies (Teal Ribbon Foundation) will help us from 12/16 through the holidays to not gain weight with low cal snacks and quick workouts to burn, burn, burn!

Introducing the USAT-Mid Atlantic
Women's Commission

A group of tremendous women in the sport and from the Mid Atlantic Region have come together to form the first ever USAT Mid Atlantic Women's Commission. These women have volunteered their time and energy so you can get the most out of, not only your USAT membership, but multi-sport as a whole.