10K Race Training: Week 7
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The gold standards of physical therapy, evolved to take you beyond temporary relief.
A repetitive stress injury that causes pain in the arch and heel, Plantar Fasciitis can be effectively treated at home.
Is your pain due to Tennis Elbow? Maudsley's Test is a simple way to know.
Athletes use the Alleviate tools to train, recover and perform.
Learn from our PT about your chronic pain condition and treatment.
Free shipping on all orders over $125 & 30-day returns.
Track your order here.
All your questions, answered.
We're here for you, every step of the way.
Find the right Alleviate tools for your foot pain here.
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Luke Ferdinands
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You’ve shown incredible dedication and progress. The finish line is almost here, and this week, we’ll focus on maintaining your peak condition.
Here’s what you can expect in Week 7:
Maintaining Mileage with a Slight Taper: Keeping your endurance strong with consistent runs. We start reducing mileage somewhat to keep your body strong for race day.
Strength: Continued focus on exercises to support your running.
Daily Foot Massage: Use your arch massager for 3 minutes a day to aid recovery and reduce foot fatigue.
Each day we will give you task(s) to complete. On days where "Strength" is listed, you will perform the exercise program below.
Remember to massage every day using your Arch Massager and plan ahead so you are set up for success.
Remember, it’s important to listen to your body. If you need extra rest or modifications, don’t hesitate to adjust the plan to suit your needs. Our goal is to build your endurance and strength gradually, setting you up for success in the weeks to come.
Perform each of these exercises on both sides on Strength days.
Keep track of your progress in your journal. To learn how to perform each exercise, Follow along below!
How many times have you gone to a physical therapist only to be told what to do, but won't say by name that you have Plantar Fasciitis, Runner's Knee, Tennis Elbow, PTTD, the list goes on!
Luke Ferdinands, Physical Therapist & Co-Founder
A New Zealand-trained physical therapist with over 20 years of experience, Luke developed the Alleviate Method to bring the gold standard of physical therapy care to everyone's home. Luke leads the development of physical tools and digital physical therapy content, focusing on driving clinical outcomes for people with chronic musculoskeletal pain conditions like Tennis Elbow, Plantar Fasciitis, Runner's Knee, and more.
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