tools and accessories for preventing exercise injuries?

July 9, 2020 1:55 PM

I have injury-prone feet and legs. I am not the only one. Tell me about obscure widgets, accessories, tools that can protect my feet and legs.

So like for instance, just a few days ago, I stumbled across a listing for "running compression leg sleeves" which are super ridiculous, but which seem to work! -- I have fewer shin splints when I wear them. (I've had serious shin injuries before, so this is a big deal.) I would never have expected that this would be a thing, much less that it would work.

Here are some more things I'd consider loosely in this category, that I already have:

- a knobbly rolly thing for rolling out the sole of the foot, prevents plantar fascitis, works awesome
- a hamstring stretcher I never use
- a plantar fascitis night splint I never use

What haven't I heard of that I should look at? I would love it if there were something to somehow minimize impact to my knees and the balls of my feet.

posted by fingersandtoes to Sports, Hobbies, & Recreation (11 answers total)

Best answer: I too have injury prone feet and chronic plantar fasciitis. I really like (and do use, all the time) these things called foot wakers and they really do well to break up the scar tissue (like the knobbly rolly thing) while also really, really stretching your calves. I keep them in the kitchen and stand on them while I'm having my morning coffee.
I have the ones linked, but they were a gift and I'm pretty sure you can get cheaper ones elsewhere.

I also use The Stick. Like, a lot.
posted by gaspode at 2:36 PM on July 9, 2020 [1 favorite]

Best answer: There are compression sleeves for knees as well: https://oldbonestherapy.com/products/compression-knee-brace. I have no experience with them, but they've recently started showing up in targeted advertising.
posted by rube goldberg at 2:36 PM on July 9, 2020

Best answer: Oh! Yoga toes as well.
posted by gaspode at 2:36 PM on July 9, 2020

Best answer: You’ve hit on a couple of my tricks already. The one I’d add is epsom salt foot soaks. When I first had plantar fasciitis in college, the doctor at the Student Health Center suggested it, and I’ve been doing it ever since. I stretch my feet under the water, in like the foot version of cat/cow in yoga, where you curl your toes and arch your feet, then point your toes up.

Speaking of yoga, when you’re in downward facing dog and you lift one heel and press the other into the ground - that really works for my calves.

I wear my compression sleeves a lot even when I’m not running. I keep them by my bed so that if I’m sore when I go to sleep, I’ll put them on and wear them overnight. I also wear them when I travel. They’re not just for running!
posted by kevinbelt at 3:06 PM on July 9, 2020

Response by poster: gaspode can you elaborate on how you use the stick
posted by fingersandtoes at 3:40 PM on July 9, 2020

Foam roller - their use is pretty much ubiquitous among elite athletes and many amateurs. They're... foam cylinders, maybe 4-6" in diameter, that you roll around on for self-massage, either general muscle massage or targetting sore spots - not just your feet, you use them on your legs, glutes, hips, back etc.

I've got a smooth one, some people like knobbly ones. Long ones are easier to roll around on if you're not the most coordinated/don't have super upper body/core strength. There are countless videos online showing you how to use them.
posted by penguin pie at 4:10 PM on July 9, 2020 [3 favorites]

Btw - you mention knees and balls of your feet, but you'll probably find that working on the whole of your legs, and on your hips, glutes and lower back will all benefit your knees - everything's connected.
posted by penguin pie at 4:12 PM on July 9, 2020

(google "the stick video". here's one for the calf for example)
posted by gaspode at 5:14 PM on July 9, 2020

I have a knobbly foam-rolling ball. It’s great for calves, thighs and butt cramps! About $10 on Amazon.
posted by chesty_a_arthur at 7:00 PM on July 9, 2020

Best answer: I have these issues as well. I've tried SO MANY different compression sleeves/braces/wraps for knees/ankles/feet. A lot of them just didn't cut it for me. Finally, I got tired of wasting $20 on a useless not good enough compression wrap, and decided to get ones from Bauerfiend based on some Amazon reviews. They are now the only compression wraps I use. They are so much better than the cheap ones I used to use.

(Ultimately, the real important long term thing is to build up strength to avoid these injuries, but the compression sleeves still make a big difference for me. Literally, I tried to go without them on my run today because it was hot, and my knees and ankles are making me pay dearly for that mistake.)
posted by litera scripta manet at 7:32 PM on July 9, 2020 [2 favorites]

Best answer: I get tendinitis in my feet and ankles when I increase mileage. More cushioned shoes for running on pavement (like brooks gts for pavement vs nike free run for grass), and feetures foot sleeve for compression (don't need warming bc live in Florida) and my tendinitis is pmuch solved.

I also get iliotibial band syndrome (itbs -- knee pain from a tendon that wraps from hip to knee) from increasing mileage on uneven surfaces, like high crowned roads, or from climbing and descending. Basically you get it from bending your knees way more than usual. A patt strap or any knee strap that you wear above your knee solves that.
posted by toodleydoodley at 12:01 PM on July 10, 2020