work out suggestions for the injury prone
This winter I was training for a 15k and developed plantar fasciitis in my left heel. I tried to take it easy, but I didn't want to give up completely because it was a Hot Chocolate run, and well...I'm easily motivated by chocolate. And pride. Pride and chocolate. Needless to say, my heel never got better and at times it has been excrutiating (inserts and stretching my foot helps but I think it will be a while before I'm 100%). While training for the 15k, I also joined a soccer league, and in one of our first games, I strained my right quad. A couple of weeks later, after the 15k, I thought I was ready to play again...strained it again. Now I'm scared of my body. I am bailing on soccer and I'm trying to be kind to my heel (no running, long walks, or hiking--all of which I absolutely love). But I have about 60 pounds to lose, and I don't want to quit working out altogether. I have been sticking with the recumbent bike at the gym, which is gentler for my heel, but it is so boring. I'm thinking about using weights but I'm not sure where to start and how to work the lower half of my body given my heel situation and fear of straining my quad again. Any recommendations for books/website for weightlifting for clumsy beginners? Other than swimming, does anyone have workout recommendations that won't aggravate my heel? Thanks!
