Proper Footwear, Fiber Intake, Eccentric Calf Raises
Proper Footwear
Choosing the correct footwear is essential for maintaining comfort and preventing chronic injury throughout your career. If you are experiencing discomfort or pain on the bottoms of your feet, it may be time for a new pair of shoes. Periodically check the soles of your shoes for signs of excessive wear and tear. If your discomfort persists, you may benefit from orthotic shoe inserts. Everyone’s foot anatomy is different. Some people have very rigid, high arches, while others have “flat feet.” Unsupportive or improper footwear can lead to chronic conditions such as plantar fasciitis, so it is crucial to choose up-to-date, well-fitting, supportive footwear.
Fiber Intake
Fiber is important to incorporate into your diet to maintain a healthy lifestyle. Most commonly, fiber is known to support bowel and gut health, helping prevent constipation. However, fiber can also help you maintain a healthy weight and lower your risk of diabetes and heart disease. Fiber can primarily be found in fruits and vegetables, or you can get your fiber from whole grains, like rice and pasta. The recommended fiber intake is 30 - 38 g for men and 21-25 g for women.
Eccentric Calf Raises
Eccentric calf raises target your calf muscles through slow, controlled strengthening while the muscle is in a lengthened position. Eccentric training allows you to have better control over your movements, achieve greater strength gains, and prevent injury. To set up this exercise, stand with your toes on the edge of a step. Begin the calf raise by rising onto your toes with both feet, then slowly lower your heels below the level of the step. Use a railing or chair to maintain your balance throughout the exercise.
