So here's what I'm starting with, and of course, yours will differ from mine, but after reading for years about this stuff, it seems like the answers usually fall within a small range of considerations. However, there's also competing information, so often times a straight answer can only come from trial and error on my own.
Several of my toes are numb, my hips often feel a little pain at the beginning of my runs, and the arches of my feet feel like they're not supported enough. I don't have any pain while swimming or biking.
I never stretch. I rarely go for low impact runs. I used Vibrams on a long distance run without having trained for that and the lingering effects are what gives me the arch pain. I know that stretching is vital to being injury free. I'm just too lazy to do it. So, as my first thing to "edify" for the first month, I'm going to stretch daily. I might even try to get into a yoga class.
The second thing is strength. I don't know much about physical therapy. It seems to me that their purpose is to provide function and form. If that's true, then extrapolated to our own situations, we should be focusing on form and function constantly. Function to me, means strength. Even if you have the heart and lungs of triathlete, you'll injure yourself without the strength. Like I've said, I don't really enjoy lifting weights or watching workout videos, but there's only so much strengthening you can do without resistance training. So, I have this weighted vest that I haven't used in a while. I'm going to commit to wearing it twice a week for an hour for the first month to build strength and I'll do it while walking to focus on my form.
I've decided to post pics of my before, but only after six months of working out so that I have something to compare them to.
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