SMR Plantar Fascia Foam Roll

The SMR Plantar Fascia Foam Roll exercise is a good way to relieve stress on the arch of the foot, leading to better ankle mobility.

First Pass

  • From a kneeling position, place the foam roller on the bottom of the foot just before the start of the toes.
  • Place pressure on the bottom of the foot and slowly roll towards the heel. 
  • If you find any tender spots, stop and hold pressure for 30-90 seconds.
  • Roll back to the base of the toes.  

Second Pass

  • Reposition the foam roller just before the start of the toes and move the knee slightly inward to roll the inner portion of the plantar fascia. 
  • Place pressure on the bottom of the foot (you can use the elbow on the knee for added compression) and slowly roll towards the heel.
  • If you find any tender spots, stop and hold pressure for 30-90 seconds. 
  • Roll back to the base of the toes.

Third Pass

  • Reposition the foam roller just before the start of the toes and move your knee slightly outward to roll the outer portion of the plantar fascia. 
  • Place pressure on the bottom of the foot (you can use an elbow on the knee for added compression) and slowly roll towards the heel. 
  • If you find any tender spots, stop and hold pressure for 30-90 seconds.

Progression: Place elbow on the knee for added compression.

Circumference Measurements

Circumference measurements are a good way to assess girth changes in the body. It is important to get consistent measurements to accurately track changes. It is usually best to have a friend take the measurements. Make sure the tape measure is tight without compressing the area being assessed and that the tape measure is horizontal. If you don’t have a tape measure, you can take a piece of string to get the measurements and place the string on a tape measure or ruler to get a measurement in inches or centimeters.

  • Neck: Across the Adams apple.
  • Chest: Across nipple line.
  • Waist: Narrowest point below the ribcage/above hipbone.
  • Hips: Feet together, widest portion of the buttocks.
  • Thigh: 10 inches above the top of the knee cap (patella).
  • Calves: Maximal Circumference
  • Biceps: Maximal circumference, arm extended, palm forward.
  • Forearm: Maximal circumference of forearm, arm extended palm up.
  • Wrist: Narrowest point above wrist joint.

Backpack The Grand Canyon Rim To Rim

Hiking South Kaibab Trail (Grand Canyon National Park

A backpacking trip in the Grand Canyon is on the bucket list of every serious hiker. Most rim to rim (R2R) hikers choose to start on the north rim at the North Kaibab Trailhead (8,241′) as it is 1,000 feet higher than the South Kaibab Trailhead (7,260′). Most hikers do the trip in 3-4 days depending on permits availability and fitness level.

North Kaibab Trailhead to South Kaibab Trailhead 21 miles

North Kaibab Trailhead Bright Angel Trailhead 23.5 miles

 

Resources

North Kaibab Trail Descripiton PDF

South Kaibab Trail Description PDF

Bright Angel Trail Description PDF

 

Athlete Testimonials

Jerry on North Kaibab Trail
Jerry on North Kaibab Trail

“After a failed attempt at age 61 to hike to Grand Canyon Phantom Ranch, I located James Fisher online in a query as to “how to learn to hike Grand Canyon”.  That started a life changing relationship.  With his personal coaching, expert and easily understood exercises and training schedule, I completed a rim-to-rim trip with a group the following year.  James has continued to be my coach for various events since.  He is my trusted source for training and general activity.” Jerry Porter

 

Climb Kilimanjaro

Climbing Kilimanjaro can be the trip of a lifetime or an entrance exam into the world of high altitude mountaineering. While not a “technical” ascent, standing on the roof of Africa requires a huge reserve of endurance to complete the climb.

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The Kilimanjaro Performance Training Program includes everything you need to perform your best:

  • Dynamic warm-up to prevent injury and maximize performance
  • Cardiorespiratory Training For Sports Performance to build endurance
  • Integrated Resistance Training to improve balance, core strength and joint stability.
  • Flexibility to recover quickly and remain injury free
  • Performance Nutrition For Mountaineers to maximize performance and improve recovery time

Athlete Testimonials

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Dave G. on the summit of Kilimanjaro.

“I’ve been climbing big peaks for a number of years, but I have never had zero knee pain nor felt as capable at altitude as I did on my trip to Kilimanjaro in February.  James…thank you!  Unlike others I had worked with, James identified a long-standing knee stabilization issue.  The strengthening and stretching work we did eliminated the pain I had always encountered.  Also, my international work travel keeps me on the road upwards of two weeks a month. This was the case for the five months prior to my climb. James found ways to help me do all the work I needed, even while on the road when I seldom had regular access to a gym or mountains.  He also helped me improve my recovery routine, especially via specific nutrition, which made an enormous difference on the mountain.  At 57 years of age, I’ll take every bit of help I can on a big mountain like Kilimanjaro. James helped me find it, utilize it and make the most of it. Many thanks James. I’ll be back before my next big mountain trip.” Dave Gooder