Three weeks ago, I luckily sprained my left ankle. I say luckily because it could have very easily been a much worse injury. In a sprain, the ligament holding the foot and the leg together at the ankle joint, gets partially torn or stretched. The road to recovery is painful and can be slow, and there are varying degrees of sprains, but thankfully this injury has allowed me to learn and grow, just like all hardships in our lives do. I want to share some recovery tips for how I have been treating my ankle.
-The typical advice that doctors will give and that you will find online about treating a sprain is to follow the RICE acronym. Rest, Ice, Compression, and Elevation. Within the first 48 hours it is especially important to follow these steps. Resting allows the ligament to repair as the body repairs best at rest. Icing feels good on the area of pain and lessens the swelling . Compression with a bandage and Elevation of the injured area are related to blood flow and it is important to get the body to send more help to the damaged area and speed up the recovery process.
So the RICE method is good and important at the beginning, but then what? Especially for us active people who need to get back to active level quickly, there are some different ways to aid recovery in addition to these RICE measures, which should be continued even after the first 48 hours. Here are a few useful products:
Aircast: this is a brace that keeps the ankle stable when movement in the area is painful, especially right after the injury. It goes over the sock and under the shoe, and is also takes some of the pressure off of the ankle. One important thing is to not wear the aircast all day. While the ankle stability is good, little by little it is important to start to get the ankle to move around a bit and not just get stiff in one position.
Cushioned Shoes: Even though I am a fan of minimalist and thin soled shoes, following an ankle injury it is important to wear shoes that have some cushion. The company HOKA makes shoes that have lots of cushion and even though I am not crazy about them as a running shoe (see my review on them), they do serve a purpose in being a nice, cushiony, recovery from injury shoe. A well cushioned shoe allows you to stand longer and more comfortably and takes pressure off of the ankle.
KinesioTape: This is special tape worn by professional athletes. I don’t know the specifics of how it works other than that it is specially wrapped in order to increase blood flow to the injured area. There are videos available on how to apply kinesiotape to specific injuries. The tape really helped me with anchilles tendonitis and has helped a bit with the sprain recovery. The tape is easy to apply and can stay on for about 3 days.
Muscle roller and massage: while I did not have a professional massage on the injured area, this could potentially be a good thing and I used my Nike muscle roller to massage the area and like a massage, it is painful but simaltaneously amazing feeling. Rolling out the injured area a bit feels very good and it is a good healing measure
Compression socks: These are socks that give a bit more support and increase blood flow to the legs. I am not such a big fan of running with them, but wearing them for recovery is nice and they successfully put compression onthe leg, which is important for healing.
Drinking H2O: Always good for the body and improves health and recovery! And most importantly…
Prayer and introspection. Thinking about what does Hashem want me to learn from this injury?
Why did this potentially happen?
The injury provides me with an opportunity to increase my prayers for a speedy recovery and get closer to Hashem through the injury. -Appreciating my healthy body when it is injury free and not take health for granted.
-Appreciating how the injury could have been much worse. When I was at the emergency room there was another PE teacher there who had my exact injury but their was broken. (They should also have a refua shlema)
–
We shouldnt have to know of these injuries but if we do get them, then feel free to try out some of these techniques and especially use the opportunity to grow spiritually and realize that all setbacks and challenges are tests from above.
Today I was able to get a consultation with a world record holder in long distance running. He gave me tips on different products he uses, different training methods, pre and post race advice, and injury recovery. I took good notes, feel like I benefitted from the experience and reminded myself before and after the conversation to always take advice and put it into a Jewish, Torah, perspective. There is even a bracha to be made on an exceptional non Jewish scholar. I don’t know if this is applicable for a Skype call, but it was a good experience to speak to an expert in the running field and help me grow in my field of health and fitness.
I want to share a thought that really came over me this Yom Kippur. I realized that we do vidui after vidui and constantly repeat what we regret doing. This constant repition made me realize that doing tchuva is really hard and we need this repition to get closer and closer to doing tchuva. Parshat ki tavo uses the word tchuva in different forms seven different times, corresponding to the persistence we need to have to actually do tchuva. Sometimes we want to go to a very ruchani place and have an amazing tefillah and then we will feel amazing and sin free in one fell swoop. In reality, there are some amazing davening experiences, but the tchuva process is little by little. To look inside and realize our errors and to come up with a plan of action is really tough, and anyone who can commit to making one concrete change should be seriously commended. The great Rav Salanter once said that changing one bad character trait (mida) is harder than learning the entire talmud. At the end of a full day of fasting and davening, if we can have just minor glimpses of bettering ourselves and giving sincere apologies for things we have been meaning to apologize for, it is really an amazing feeling. To budge our souls one millimeter in the right direction is an amazing feeling of true joy.Doing physical tchuva can be looked at similarly. One cannot go from heavy to slim overnight and if they can through surgery and medical procedure, it is unlikely to be healthy or sustainable in the long run. The best ways to make health and fitness changes are gradually. Take on little things at a time with diet and exercise and realize that each healthy change (tchuva) is a big step. I really had a nice realization that spiritual and physical tchuva are slow and tough processes which take dedication, but this slow pace is really for our own good. Life is a marathon, always grow and never stay static, but realize that growth can be slow but this can actually be to our benefit. A personal story of my becoming a Baal tchuva: When I arrived at a place called Aish HaTorah in my mid twenties, my tchuva speed accelerated considerably, but I really started the tchuva process about seven years before. I went from an identified Jewish high schooler to deciding to come to Israel for a year, to becoming very involved in Jewish life in college and attending every Shabbat dinner and services at the Hillel, to becoming vice president and then president of the Hillel, to spending another half year in Israel, to deciding to move to Israel to a traditional style Kibbutz, to going to the IDF, to moving to Jerusalem, to looking at yeshiva programs, to arriving at Aish and having the time of my life there and really making the decision to keep the Mitzvot and do Hashem’s will to the best of my ability no matter how challenging the transition would be. There were many steps to my tchuva and hopefully now I am continuing to make steps because we are never finished doing tchuva and tchuva brings incredible joy and as we learn from the amidah, Hashem loves tchuva.” ברוך אתה ה’ הרוצה בתשובה”
Get ready for a totally different hiking experience! The new HOKA ONE ONE Sky Kaha boots are ultra-comfortable, light weight, easy to break in, and are ready to handle a variety of terrain. Although I was less enthusiastic about some of HOKA’s running shoes, the Kaha trail boots have impressed me. I am finding that the Kahas fit very comfortably and I am less bothered by their bulky design while hiking.
The Look:
Like other Hoka models, the Kaha is a bigger shoe, particularly in its height. . Some hiking boots can be worn with regular non-athletic clothing and can pass as nice rugged leather shoes. I would not put the Kahas in this category as they present themselves as a serious hiking shoe with their high tops, thick lugs, and brighter colors. There is one men’s model that has more earthy colors, but the other choices are either brighter colors or all-black or all-khaki and look more like commando boots. These shoes get attention and comments, mostly because people are not used to seeing a shoe with such a thick sole. They will boost your height, if that is something that interests you, and storage wise take into consideration that they are simply bigger shoes. Just as a Vibram five fingers shoes will often get comments because of the minimalist and unique toe-shoe design, the HOKAs on the opposite side of the spectrum also get comments as very elevated shoes.
The Vibram Sole:
The Vibram sole has thick 5mm lugs, which make the shoe fun to hike the trails with. Lugs of this thickness are more in their element on the trails as opposed to the roads. Vibrams generally make excellent soles and as a former infantry soldier who had Vibram soled boots, I know that they can endure a lot of wear and tear and have good grip. I have gotten some rocks stuck in the lugs, which I had to pull out, but the grip is solid and has good off road traction.
The Upper:
This high top boot has a tight yet comfortable seal around the ankle, which is good for stopping debris from entering and for ankle support. I was able to do some hiking in this shoe while recovering from a sprained ankle and even with a sensitive ankle, I can say that it did a solid job of keeping my ankles stable. While the softer leather may cause a bit more movement in the ankle area, it still seems that it would be difficult to fully twist an ankle because they lace up high. Some hiking boots can be used as a rugged work boot, and the Kahas are less suited for this because the leather is softer and feels less like a protective shell. However, the reinforced rubber over the toes is a nice feature that provides extra protection against rocks and stubbing toes. The leather ventilates well, allowing the foot to stay cool and it successfully keeps out water. The inside of the shoe has an eVent liner which is a nice feature for keeping the inside of the boot dry.
Comfort:
These are highly touted by Kaha owners as very comfortable hiking boots that require little break-in period. This is one of HOKA’s main selling points, and really one of the most important features of a hiking boot, as blisters can seriously detract from the hiking experience. I agree with the hype that these are tremendously comfortable, and as I mentioned, I was not as keen on the comfort levels of some of HOKA’s running shoe models. The leather is not stiff on the foot and the toe box is nice and roomy. I have found many hiking boots to be narrow and squeeze my toes, but the Kahas give me nice wiggle room. This is a factor that I really look for in all shoes as a wide toe box is healthier for the foot and also more comfortable, especially when wearing them for many hours. The obvious other factor that makes the comfort level excellent is the thick sole that is a HOKA signature feature. The sole does not give you the feel of the ground, which some hikers and minimalist shoe lovers may like, but they do give you the “walking on pillows”’ feel which is awesome, and it’s reassuring to know that there is a lot of material between the ground and your foot, if something sharp were to penetrate through the sole.
Summary:
This is a solid trail shoe that I would take on backpacking trips and day hikes. They handle weight on the back well, they have a super comfortable fit, ample ankle support, and are impressively light for their size. I have realized that they feel like a bit of a hybrid between a hiking boot and a basketball shoe..
Pluses and Minuses:
Pluses:
-For their size, the weight is shockingly light and it is great to hike in a lightweight shoe that is still highly protective and waterproof
-This is one of the most comfortable boots around due to the wide toe box, highly cushioned sole, and soft leather. Blisters are less likely to form in these boots.
-The grippy Vibram sole with 5mm lugs provides excellent traction and durability
-They can handle rugged terrain and serious hiking as they are high tops, with good foot protection in the leather upper, rubber toe reinforcement, and thick sole.
-Good for longer hiking trips and backpacking with weight on the back as the cushion takes pressure off of the joints.
– These could be a good option for heavy set people or hikers with injuries who really need a bit more cushion in each step
Minuses:
-A less versatile boot: less suited for wearing casually, not such a work boot because of bulk and softer leather, less of a city walking shoe, a bit of a bulkier choice for less strenuous day hikes.
-The Kahas look is a bit unusual because of their large size, and some of the colors are a bit bright in comparison to most hiking boots. They are not the most attractive boot in my opinion, but some may like this more eye-catching style, which is less common among hiking boots and bound to draw attention.
– The thick sole takes a little getting used to because being elevated off of the ground shifts one’s center of gravity, which can take a little bit of adjustment. It wouldn’t be the best choice for terrain that requires a lot of balance and precise footing like bouldering and rock climbing.
Get ready for a totally different hiking experience! The new HOKA ONE ONE Sky Kaha boots are ultra-comfortable, light weight, easy to break in, and are ready to handle a variety of terrain. Although I was less enthusiastic about some of HOKA’s running shoes, the Kaha trail boots have impressed me. I am finding that the Kahas fit very comfortably and I am less bothered by their bulky design while hiking.
The Look:
Like other Hoka models, the Kaha is a bigger shoe, particularly in its height. . Some hiking boots can be worn with regular non-athletic clothing and can pass as nice rugged leather shoes. I would not put the Kahas in this category as they present themselves as a serious hiking shoe with their high tops, thick lugs, and brighter colors. There is one men’s model that has more earthy colors, but the other choices are either brighter colors or all-black or all-khaki and look more like commando boots. These shoes get attention and comments, mostly because people are not used to seeing a shoe with such a thick sole. They will boost your height, if that is something that interests you, and storage wise take into consideration that they are simply bigger shoes. Just as a Vibram five fingers shoes will often get comments because of the minimalist and unique toe-shoe design, the HOKAs on the opposite side of the spectrum also get comments as very elevated shoes.
The Vibram Sole:
The Vibram sole has thick 5mm lugs, which make the shoe fun to hike the trails with. Lugs of this thickness are more in their element on the trails as opposed to the roads. Vibrams generally make excellent soles and as a former infantry soldier who had Vibram soled boots, I know that they can endure a lot of wear and tear and have good grip. I have gotten some rocks stuck in the lugs, which I had to pull out, but the grip is solid and has good off road traction.
The Upper:
This high top boot has a tight yet comfortable seal around the ankle, which is good for stopping debris from entering and for ankle support. I was able to do some hiking in this shoe while recovering from a sprained ankle and even with a sensitive ankle, I can say that it did a solid job of keeping my ankles stable. While the softer leather may cause a bit more movement in the ankle area, it still seems that it would be difficult to fully twist an ankle because they lace up high. Some hiking boots can be used as a rugged work boot, and the Kahas are less suited for this because the leather is softer and feels less like a protective shell. However, the reinforced rubber over the toes is a nice feature that provides extra protection against rocks and stubbing toes. The leather ventilates well, allowing the foot to stay cool and it successfully keeps out water. The inside of the shoe has an eVent liner which is a nice feature for keeping the inside of the boot dry.
Comfort:
These are highly touted by Kaha owners as very comfortable hiking boots that require little break-in period. This is one of HOKA’s main selling points, and really one of the most important features of a hiking boot, as blisters can seriously detract from the hiking experience. I agree with the hype that these are tremendously comfortable, and as I mentioned, I was not as keen on the comfort levels of some of HOKA’s running shoe models. The leather is not stiff on the foot and the toe box is nice and roomy. I have found many hiking boots to be narrow and squeeze my toes, but the Kahas give me nice wiggle room. This is a factor that I really look for in all shoes as a wide toe box is healthier for the foot and also more comfortable, especially when wearing them for many hours. The obvious other factor that makes the comfort level excellent is the thick sole that is a HOKA signature feature. The sole does not give you the feel of the ground, which some hikers and minimalist shoe lovers may like, but they do give you the “walking on pillows”’ feel which is awesome, and it’s reassuring to know that there is a lot of material between the ground and your foot, if something sharp were to penetrate through the sole.
Summary:
This is a solid trail shoe that I would take on backpacking trips and day hikes. They handle weight on the back well, they have a super comfortable fit, ample ankle support, and are impressively light for their size. I have realized that they feel like a bit of a hybrid between a hiking boot and a basketball shoe..
Pluses and Minuses:
Pluses:
-For their size, the weight is shockingly light and it is great to hike in a lightweight shoe that is still highly protective and waterproof
-This is one of the most comfortable boots around due to the wide toe box, highly cushioned sole, and soft leather. Blisters are less likely to form in these boots.
-The grippy Vibram sole with 5mm lugs provides excellent traction and durability
-They can handle rugged terrain and serious hiking as they are high tops, with good foot protection in the leather upper, rubber toe reinforcement, and thick sole.
-Good for longer hiking trips and backpacking with weight on the back as the cushion takes pressure off of the joints.
– These could be a good option for heavy set people or hikers with injuries who really need a bit more cushion in each step
Minuses:
-A less versatile boot: less suited for wearing casually, not such a work boot because of bulk and softer leather, less of a city walking shoe, a bit of a bulkier choice for less strenuous day hikes.
-The Kahas look is a bit unusual because of their large size, and some of the colors are a bit bright in comparison to most hiking boots. They are not the most attractive boot in my opinion, but some may like this more eye-catching style, which is less common among hiking boots and bound to draw attention.
– The thick sole takes a little getting used to because being elevated off of the ground shifts one’s center of gravity, which can take a little bit of adjustment. It wouldn’t be the best choice for terrain that requires a lot of balance and precise footing like bouldering and rock climbing.
The HOKA ONE ONE Sky Kaha Hiking Shoe
A Totally Different Way to Hike
Mordechai Sopher
Get ready for a totally different hiking experience! The new HOKA ONE ONE Sky Kaha boots are ultra-comfortable, light weight, easy to break in, and are ready to handle a variety of terrain. Although I was less enthusiastic about some of HOKA’s running shoes, the Kaha trail boots have impressed me. I am finding that the Kahas fit very comfortably and I am less bothered by their bulky design while hiking.
The Look:
Like other Hoka models, the Kaha is a bigger shoe, particularly in its height. . Some hiking boots can be worn with regular non-athletic clothing and can pass as nice rugged leather shoes. I would not put the Kahas in this category as they present themselves as a serious hiking shoe with their high tops, thick lugs, and brighter colors. There is one men’s model that has more earthy colors, but the other choices are either brighter colors or all-black or all-khaki and look more like commando boots. These shoes get attention and comments, mostly because people are not used to seeing a shoe with such a thick sole. They will boost your height, if that is something that interests you, and storage wise take into consideration that they are simply bigger shoes. Just as a Vibram five fingers shoes will often get comments because of the minimalist and unique toe-shoe design, the HOKAs on the opposite side of the spectrum also get comments as very elevated shoes.
The Vibram Sole:
The Vibram sole has thick 5mm lugs, which make the shoe fun to hike the trails with. Lugs of this thickness are more in their element on the trails as opposed to the roads. Vibrams generally make excellent soles and as a former infantry soldier who had Vibram soled boots, I know that they can endure a lot of wear and tear and have good grip. I have gotten some rocks stuck in the lugs, which I had to pull out, but the grip is solid and has good off road traction.
The Upper:
This high top boot has a tight yet comfortable seal around the ankle, which is good for stopping debris from entering and for ankle support. I was able to do some hiking in this shoe while recovering from a sprained ankle and even with a sensitive ankle, I can say that it did a solid job of keeping my ankles stable. While the softer leather may cause a bit more movement in the ankle area, it still seems that it would be difficult to fully twist an ankle because they lace up high. Some hiking boots can be used as a rugged work boot, and the Kahas are less suited for this because the leather is softer and feels less like a protective shell. However, the reinforced rubber over the toes is a nice feature that provides extra protection against rocks and stubbing toes. The leather ventilates well, allowing the foot to stay cool and it successfully keeps out water. The inside of the shoe has an eVent liner which is a nice feature for keeping the inside of the boot dry.
Comfort:
These are highly touted by Kaha owners as very comfortable hiking boots that require little break-in period. This is one of HOKA’s main selling points, and really one of the most important features of a hiking boot, as blisters can seriously detract from the hiking experience. I agree with the hype that these are tremendously comfortable, and as I mentioned, I was not as keen on the comfort levels of some of HOKA’s running shoe models. The leather is not stiff on the foot and the toe box is nice and roomy. I have found many hiking boots to be narrow and squeeze my toes, but the Kahas give me nice wiggle room. This is a factor that I really look for in all shoes as a wide toe box is healthier for the foot and also more comfortable, especially when wearing them for many hours. The obvious other factor that makes the comfort level excellent is the thick sole that is a HOKA signature feature. The sole does not give you the feel of the ground, which some hikers and minimalist shoe lovers may like, but they do give you the “walking on pillows”’ feel which is awesome, and it’s reassuring to know that there is a lot of material between the ground and your foot, if something sharp were to penetrate through the sole.
Summary:
This is a solid trail shoe that I would take on backpacking trips and day hikes. They handle weight on the back well, they have a super comfortable fit, ample ankle support, and are impressively light for their size. I have realized that they feel like a bit of a hybrid between a hiking boot and a basketball shoe..
Pluses and Minuses:
Pluses:
-For their size, the weight is shockingly light and it is great to hike in a lightweight shoe that is still highly protective and waterproof
-This is one of the most comfortable boots around due to the wide toe box, highly cushioned sole, and soft leather. Blisters are less likely to form in these boots.
-The grippy Vibram sole with 5mm lugs provides excellent traction and durability
-They can handle rugged terrain and serious hiking as they are high tops, with good foot protection in the leather upper, rubber toe reinforcement, and thick sole.
-Good for longer hiking trips and backpacking with weight on the back as the cushion takes pressure off of the joints.
These could be a good option for heavy set people or hikers with injuries who really need a bit more cushion in each step
Minuses:
-A less versatile boot: less suited for wearing casually, not such a work boot because of bulk and softer leather, less of a city walking shoe, a bit of a bulkier choice for less strenuous day hikes.
-The Kahas look is a bit unusual because of their large size, and some of the colors are a bit bright in comparison to most hiking boots. They are not the most attractive boot in my opinion, but some may like this more eye-catching style, which is less common among hiking boots and bound to draw attention.
The thick sole takes a little getting used to because being elevated off of the ground shifts one’s center of gravity, which can take a little bit of adjustment. It wouldn’t be the best choice for terrain that requires a lot of balance and precise footing like bouldering and rock climbing.
In recent years, I have jumped onboard the “minimalist” running movement. I do not limit myself to only minimalist (thin soled) shoes, but much of my training is done in minimal or zero drop running shoes. This is largely because I like the wider toe box, the way that they force me to have more focused and form oriented running, and I like to feel the ground a bit as I run. When I saw friends and colleagues in the field of fitness and physical education starting to wear Hoka One One’s, I noticed that these were exactly the opposite of what I had been wearing, yet I was interested to have a try. Because of their unique look and good reviews from friends, I decided to jump in the water and get a pair of Hoka One One Bondi 6’s, despite being a bit pricey. My main areas to test them would be as running shoes and as active day to day shoes for my work as a physical education teacher.
First impressions:
I was immediately impressed by the Bondi 6’s comfortable and plush soles that made me feel like I was walking on pillows. I liked that the high soles gave me some extra height and made me feel a bit taller. Finally, I was impressed that despite the massiveness of the shoe, the weight was still light and not affected much by the bulkier size. I did immediately notice that they run narrow and I tried on several Hoka models in the store that felt too narrow. So I went with extra wide (which I don’t usually get) and bought the Bondi 6’s.
The Running Experience:
What most obviously makes this shoe unique right off the bat is its crazy thick sole (33 mm in the heel and 29 mm in the forefoot for the men’s version), which is far thicker than most running shoes. This unique element makes any running enthusiast who wants to experience a smooth and comfortable run, excited to try them out. I was really impressed by the design in that they are light weight despite their massiveness and I applaud the engineering of this shoe. The cushion is very nice and spongy and this thick sole is not just for show, but really makes the shoe well cushioned. The back of the shoe cups the heel nicely and makes the foot feel secure and has good support, which allows for good change of direction and support on sharper turns. The design looks aesthetic and there are some bright and funky colors available as well. Even without the brighter colors, this shoe is bound to draw attention with its unusual height.
Drawbacks:
Despite the light weight, one should be prepared to be running in a bulky shoe. Some may be okay with this, and others could potentially be bothered by it. I knew that I was trying a more massive shoe, but I thought that the extra cushion comfort could outweigh the issue of bulkiness and provide me with a nice training shoe. Even as I get more used to them, the bulkiness has still been something that I like less about these shoes.
My other big issue with them is the width. They run narrow like some other Hoka models and there is a bit of excess pressure on my toes and also in the midfoot. Despite getting the wide size, some discomfort from pressing has not seemed to lessen significantly as I break in the shoes. The front of the shoe curving up is also a bit of an adjustment for me and it seems to mess a bit with my balance while running, since the sole is so thick and sloped.
The Right Shoe for the Right Runner:
I am a firm believer that the proper running shoes will significantly impact a person’s running. With different body builds, running styles, foot shapes, experience levels, and many other factors, people have different footwear needs. In my opinion, the Bondi 6 is not an ideal match for me. I am a slim built, wide footed, forefoot runner, who often likes to incorporate sprint training into my running workouts. For sprinting, as we can see from track spikes, a more minimal shoe is preferred rather than lugging around a bulky shoe (even if the weight manages to be as impressively light as with Hoka’s). The thick sole, especially stacked in the heel, is more conducive to mid foot or heel running, and I have trained myself to become more of a forefoot runner. Upon purchasing, I figured that if these shoes would not become my ideal running shoes, they could be a comfortable day to day shoe for me, however the tight fit and stiffness makes this a bit problematic for me as well. I have tried different insoles in them, and have still not managed to make them fit me as comfortably as I would like. I should briefly add that I am not such a fan of the lacing system. Thin and extra long laces tend to be difficult to tie, need to be tucked away, and come untied more easily.
For Other Runners:
Could I see the Bondi 6’s being suitable for other runners.. Absolutely! They could be suitable for:
-A heavy set runner who needs the extra cushion and knee joint protection
-Someone with leg injuries and needs extra cushion on the joints
-Someone with narrower feet who may be comfortable in shoes that run a bit narrow
-A beginner runner, who usually tend to run more on the heels and may want some extra spring in their step as they are starting to get into running
-Someone who likes to sit back on their heels while running
As mentioned, for those like me who like:
– Less massive and bulky feeling shoes
-Like to sprint train
-Have wide feet
-Occasionally use running shoes for sport and different fitness training
I would less recommend these shoes.
Analogy to Tennis
Growing up playing a lot of tennis, I remember how the beginners rackets are light and have lots of spring and when you touch the ball and it flies off the racket, and allows beginners to clear the net. As a player advances, they move on to a racket that is heavier and has less springy strings, because the player is stronger and needs more control and spin. If an advanced player uses one of these beginners rackets, their shots will sail off the court. This is a little bit of an analogy to how I feel with these thick pillow soles of the Hokas. A more advanced runner will likely want to have more control and will feel like this shoe messes with their form, but a beginning runner may need that extra comfort and spring to start to make running enjoyable for them.
How They Fit into my Training
The main thing I do like to use my Bondi 6’s for is for walking, largely because walking is done less on the balls of the feet. I prefer them as a walking shoe rather than for running, so this could also be a good shoe for avid walkers like my mother, who enjoys Hokas greatly for this. The Bondi 6’s are low top and with a thin mesh upper, so I wouldn’t want to take them on too serious of terrain, but I would be interested to try Hoka’s new line of hiking boots that are made of tough leather and are high tops and are made for offroad walking and hiking.
Altra Escalantes: The Cadillac Escalade of Running shoes
For those of us with wide feet or those looking for a wide toe box shoe, almost any pair of Altras is a great choice. The wide toe box is a big focus of Altra shoes, and yet some models have more spacious toe boxes than others. Finding a wide running shoe is not always easy as most tend to run narrow and even extra wide sizes, can still press against the toes. Altra shoes have a great toe box design and the comfort level is higher than most any other running shoe that I have tried. It may take a little bit of an adjustment looking down and seeing a wider, front of your running shoe, but this quickly feels natural and the comfort is well worth it! The name Escalante sounds a bit like the Escalade truck made by Cadillac and maybe this is no coincidence. Both Altras and Cadillacs are known for their unique design and high level of comfort. A Cadillac Escalade is a spacious, comfortable car, and the Altra Escalantes allows toes to spread out (which will actually improve toe splay) and provides a smooth and comfortable running experience.
Day to Day Use: Altras and especially the Escalantes are one of the few types of running shoes that I can comfortably wear throughout the entire day. This was a big factor for me in switching to Altras as a fitness trainer and Physical Education teacher and someone who needs to be in comfortable athletic shoes all day long. If you are in a profession that requires comfortable shoes, these could be a great all-day footwear option for you to consider. There are a number of types of athletic shoes out there that have the sock-like, ultra comfortable feel, and the Escalantes are in this category as well, but with features that make the shoe better for running and more durable. The Altra Escalante has the classic Altra “wide toe box” but also the stretchy mesh fabric that makes it feel as though you are wearing a sock. The shoe has tremendous comfort and is also very light and has a nicely cushioned, zero drop, sole.
Stability: In my opinion, many shoes of this sock-like mesh nature generally have issues with stability, and comparatively the Altras have better stability, but not perfect. The stretchy material which makes the shoes super comfortable and cool on the feet, does not succeed in really holding the foot firmly in place and they are not so good for quick changes of direction and could be a potential problem for those prone to twisting ankles. I have played sports involving quick changes of direction in them and my foot has slid over the side of the sole. The mesh seems to loosen with time, which can make this even more of a problem. If I go out on a nice and easy run where I am “cruising” or not changing direction so much, the shoe is very comfortable and does the job well. For pushing myself to run faster or do tougher courses, I would prefer to use a different shoe because of the Escalante’s lack of stability and lack of attachment to my foot.
Sole: The sole is a medium thickness, zero drop, very comfortable and springy, and suited largely for road running. I really like zero drop shoes and I have gotten used to running with them, but I know that for some who are transitioning, the zero drop can feel a bit less cushiony. Zero Drop means that the sole is the same thickness from front to back, which is different from most running shoes which are stacked higher in the back. A higher back promotes more sitting back on your heels while running. Wearing zero drop shoes or minimalist shoes, force you to run more on the balls of the feet where your foot is naturally more cushioned. There are several benefits of learning to run on the front of your foot such as: – The front is the naturally cushioned part of the foot that best absorbs shock (much better than the heel) and thus is healthier for the body. – Running on the front of the foot is better for sprinting and running fast (watch how sprinters never touch the ground with their heels). – Running on the front of the foot also forces you to have more mindful and form oriented running and it provides a better leg workout, especially in the calf muscles.
Prior to Altras, I was running with minimalist shoes which have almost no sole cushion, which really forced me to run on my forefoot with proper form. I felt that for longer runs, I needed shoes that were still a bit cushiony but also forced me to run with proper form, and Altras have provided me with a good mix of zero drop, but with a sole that has some nice cushion to help out during longer runs. The Escalante sole is designed for road running in that it doesn’t have to deep luggs of a trail running shoe and although the shoe does perform fine off road, the sides start to peel a bit from the trail running and the shoe starts to look less aesthetic quicker than would a normal trail running shoe.
Aesthetic: The shoe has a nice mesh design and looks sharp. It has a bit less of the “duck like” front of the shoe look than some other Altras, due to the mesh. I like to wear the shoe as a day to day shoe because of the comfort and also because they look sharp and respectable for my work as a fitness trainer and Phys Ed teacher.
Overall Summary: Many people enjoy running in the Altra Escalante and it is sold primarily as a running shoe. I have run a considerable amount in them and have enjoyed jogging with them on easy courses. They are light, very comfortable, and look good. As mentioned, I get nervous by their lack of stability, which is common in this type of mesh shoe. For running, I generally prefer a shoe that feels like it is solidly attached to my foot. As a trainer and wearing a shoe all day, a little bit of give and flexibility in the shoe is okay. The comfort and lightweight nature of the shoe, makes them a great all day footwear option. The shoe is also well made and durable, which is not always the case with shoes in this genre, and the mesh ventilates well and keeps the foot from overheating. I am a huge fan of Altras, and this is a good shoe for easier road running, walking, and all day use.
Altras: Escalante 1.5 Mordechai Sopher
Altra Escalantes: The Cadillac Escalade of Running shoes
For those of us with wide feet or those looking for a wide toe box shoe, almost any pair of Altras is a great choice. The wide toe box is a big focus of Altra shoes, and yet some models have more spacious toe boxes than others. Finding a wide running shoe is not always easy as most tend to run narrow and even extra wide sizes, can still press against the toes. Altra shoes have a great toe box design and the comfort level is higher than most any other running shoe that I have tried. It may take a little bit of an adjustment looking down and seeing a wider, front of your running shoe, but this quickly feels natural and the comfort is well worth it! The name Escalante sounds a bit like the Escalade truck made by Cadillac and maybe this is no coincidence. Both Altras and Cadillacs are known for their unique design and high level of comfort. A Cadillac Escalade is a spacious, comfortable car, and the Altra Escalantes allows toes to spread out (which will actually improve toe splay) and provides a smooth and comfortable running experience.
Day to Day Use: Altras and especially the Escalantes are one of the few types of running shoes that I can comfortably wear throughout the entire day. This was a big factor for me in switching to Altras as a fitness trainer and Physical Education teacher and someone who needs to be in comfortable athletic shoes all day long. If you are in a profession that requires comfortable shoes, these could be a great all-day footwear option for you to consider. There are a number of types of athletic shoes out there that have the sock-like, ultra comfortable feel, and the Escalantes are in this category as well, but with features that make the shoe better for running and more durable. The Altra Escalante has the classic Altra “wide toe box” but also the stretchy mesh fabric that makes it feel as though you are wearing a sock. The shoe has tremendous comfort and is also very light and has a nicely cushioned, zero drop, sole.
Stability: In my opinion, many shoes of this sock-like mesh nature generally have issues with stability, and comparatively the Altras have better stability, but not perfect. The stretchy material which makes the shoes super comfortable and cool on the feet, does not succeed in really holding the foot firmly in place and they are not so good for quick changes of direction and could be a potential problem for those prone to twisting ankles. I have played sports involving quick changes of direction in them and my foot has slid over the side of the sole. The mesh seems to loosen with time, which can make this even more of a problem. If I go out on a nice and easy run where I am “cruising” or not changing direction so much, the shoe is very comfortable and does the job well. For pushing myself to run faster or do tougher courses, I would prefer to use a different shoe because of the Escalante’s lack of stability and lack of attachment to my foot.
Sole: The sole is a medium thickness, zero drop, very comfortable and springy, and suited largely for road running. I really like zero drop shoes and I have gotten used to running with them, but I know that for some who are transitioning, the zero drop can feel a bit less cushiony. Zero Drop means that the sole is the same thickness from front to back, which is different from most running shoes which are stacked higher in the back. A higher back promotes more sitting back on your heels while running. Wearing zero drop shoes or minimalist shoes, force you to run more on the balls of the feet where your foot is naturally more cushioned. There are several benefits of learning to run on the front of your foot such as: – The front is the naturally cushioned part of the foot that best absorbs shock (much better than the heel) and thus is healthier for the body. – Running on the front of the foot is better for sprinting and running fast (watch how sprinters never touch the ground with their heels). – Running on the front of the foot also forces you to have more mindful and form oriented running and it provides a better leg workout, especially in the calf muscles.
Prior to Altras, I was running with minimalist shoes which have almost no sole cushion, which really forced me to run on my forefoot with proper form. I felt that for longer runs, I needed shoes that were still a bit cushiony but also forced me to run with proper form, and Altras have provided me with a good mix of zero drop, but with a sole that has some nice cushion to help out during longer runs. The Escalante sole is designed for road running in that it doesn’t have to deep luggs of a trail running shoe and although the shoe does perform fine off road, the sides start to peel a bit from the trail running and the shoe starts to look less aesthetic quicker than would a normal trail running shoe.
Aesthetic: The shoe has a nice mesh design and looks sharp. It has a bit less of the “duck like” front of the shoe look than some other Altras, due to the mesh. I like to wear the shoe as a day to day shoe because of the comfort and also because they look sharp and respectable for my work as a fitness trainer and Phys Ed teacher.
Overall Summary: Many people enjoy running in the Altra Escalante and it is sold primarily as a running shoe. I have run a considerable amount in them and have enjoyed jogging with them on easy courses. They are light, very comfortable, and look good. As mentioned, I get nervous by their lack of stability, which is common in this type of mesh shoe. For running, I generally prefer a shoe that feels like it is solidly attached to my foot. As a trainer and wearing a shoe all day, a little bit of give and flexibility in the shoe is okay. The comfort and lightweight nature of the shoe, makes them a great all day footwear option. The shoe is also well made and durable, which is not always the case with shoes in this genre, and the mesh ventilates well and keeps the foot from overheating. I am a huge fan of Altras, and this is a good shoe for easier road running, walking, and all day use.
The Torah gives us a list of rewards that will be bestowed upon us, if Hashem’s Mitzvot are kept. Fertility, prosperity in the land, health, peace, and lots of other good things. This alone seems like a good deal for keeping the Mitzvot, but in fact this is just the beginning of the blessing a person receives. Doing Mitzvot affects a person’s soul (neshama) in a positive way and will naturally make them feel good. Feeling good and satisfied is far greater than physical blessing. If a person is blessed with great wealth and yet suffers from great depression, the wealth does not cause so much pleasure. A person who is happy with what he has is truly a happy person, no matter if he has a lot or a little. Mitzvot satisfy a person and can bring about a very fulfilling life, even if they appear to be in poverty. How is it that in two studies that I have seen on the Haredi Communities, one shows that people smile on average more than any other community and the other survey shows that this is a sector where a high percentage of the population is below the poverty line. Anyone who has spent time in a Haredi community knows how the level of chessed (acts of kindness and giving) are on a crazy high level and you can see how the life of mitzvot and Torah is bringing “Simchat chaim”.
So if Mitzvot bring about physical benefit, emotional benefit, then what could be better? Well it gets even sweeter, in that Mitzvot bring a person reward in the afterlife. Doing a mitzvah is an investment in a brighter future, and we learn that the pleasure of the next world are far greater than our current world, as an amazing Shabbat is only compared to 1/60 of the pleasure of the next world. Not to mention that mitzvot positively enhance the lives of others and bring blessing to the world.
Let’s shift over to fitness. When a person works out and takes care of their health, they can experience physical reward. Less body fat to carry around, look healthier, fit into more clothes, etc. They will also feel better as working out releases pleasure hormones in the brain like endorphins. Doing challenging workouts will give a person a sense of confidence in knowing how to push themselves and a sense of accomplishment. Additionally, a person can know that they are doing something positive for the inside of their body like their organs and muscles, that is helping their longevity. They are investing in their long term health as being in good shape can allow for less visits to the doctor.
So basically, there is a win win win in both doing mitzvot and especially in that of looking after one’s body and keeping it healthy. Keep a healthy body and a healthy soul!
As someone who played football for much of my life, I grew up hearing coaches say, “ The best offense is a good defense” and “offense wins games, defense wins championships”. I always found this to be an interesting “Chiddush” because we usually think the opposite, that putting up the points on the board is what brings us success. When a team has good defense, the other team cannot get its momentum going, and they cannot put up points to go ahead, and lots of frustration can start to take place. Not to mention that very good defense can actually score a team points and the offense may not even be as needed.
This idea is a good one for life, and we see similar concepts in our teachings from our holy Torah. A person must “guard their neshama” and separate themselves from the many unhealthy influences in the world that can do spiritual damage. The Pirkei Avot tells us that we must put up fences around our Torah as well as other things in life like our money. We need to have control and defend ourselves before we even get to the stage of making a sin. We have gezeirot (fences) like not going up and smelling or touching a fruit on a tree on Shabbat as this action could lead to picking the fruit, which is the main forbidden act. Learning Torah, doing chuva, working on ourselves- these are vital defense mechanisms for us in our day to day lives. As I recently mentioned at my daughter’s simchat bat, the Gemara in Mesechet Sota says that the sniut (modesty) of the Jewish women, will be our best defense to bring the geula and it is what brought about the exodus in Egypt and same in Persia.
I want to bring this concept to the fitness world, even though the fitness and Torah world are one. We have 2 simple main components of being healthy and fit. Not only 2, but these are the 2 big ones: nutrition and physical exertion. They are intertwined just like Torah and Mitzvot, which also must go together. So I wanted to give a suggestion, which I try to incorporate into my life.
First of all, having control while eating is very important and the Torah gives us guidance on this through many rules about not overeating. Some examples from the Shulchan Aruch (ironically our Jewish code of laws means the “long table”): we must take sufficient bites of our food, we should not entirely finish all of the food on our plate, we should not talk while eating, we should have special attention to our food in our kashrut, etc. The Torah is filled with eating advice and the RAMBAM elaborates on many of the ideas. There are so many diets out there today and it is tough to know which is the best, so here is my general recommendation:
If a person is very active, then they build a faster metabolism. Food digests quicker and they can eat more and break it down more effectively. If a person is active then they will feel the effects of not eating properly- ever try working out on an empty stomach or overly full stomach, or after eating junk food? Not a good feeling! Having good active habits- walking, working out, moving, stretching, strengthening the muscles, etc. will naturally inspire better eating and will be able to give a person more leeway to eat some treats and some less healthy things and enjoy them in moderation and not have the body react to it as much. A person should learn general and basic eating principals like: Not overeating, limited salty food, limited fried food, limited sugary food (and drink), limited fatty foods, drinking sufficient water, limited carbs and when eating carbs sticking to whole grains which have more fiber and are better digested, These are some basic tips, but it is always good to learn more and each body has its own sensitivities to certain foods so looking into this is also worthwhile and get to know your body. Getting back to my main point and this is preached by the RAMBAM, that an active lifestyle will allow a person more leniency in terms of what they eat because they will have a faster metabolism to break down food, they will burn more calories, they will have better health overall, and they will actually be less inclined to eat junk because of the terrible feeling of being active right after eating unhealthy foods. The more active you are, the more you can enjoy what you eat, so build up a strong defense and be active!
We were all created with yetzer hara, evil inclination, within us. The beauty of our lives is that we have a constant goal, to defeat this yetzer hara, and everytime that we do, we become stronger, holier, happier, more blessed people. In simplest terms, the yetzer hara is our impulse to not do or even to do the opposite of what is good. And what is good? Our 613 mitzvot and their many offshoots that were divinely given us to.
Let’s take a look at part of our davening in the evening Shema. We end with hashkiveinu in which we bring a plea to Hashem that we should have our evil inclination lessoned from in front of us and from behind us. What does this mean? Our yetzer haras in front of us are all of the road blocks that stop us from doing good. A big one is simply laziness, and other big ones are ego, and desiring instant pleasure. For example, I want to do this mitzva, but will it take too much of my time? Will it be pricey? Will it really benefit me?
Then we have our yetzer hara from behind. This is a whole new set of yetzer hara that develops following the performance of a mitzvah. This is when the yetzer hara tells us that we did a mitzvah and so now we can go on autopilot and take a “vacation from doing mitzvahs”. A common time that people experience this is motzei Shabbat. A successful Shabbat in which a person has good davening, Torah learning, and good meals with their family. WHen this happen, can often lead to the yetzer hara from behind being very strong and motzei Shabbat is often when people let their guards down and do less spiritually beneficial activities.
In our health and fitness of our bodies, we have the same yetzer haras. In front of us, we have excuses for not being healthy like: I’m too busy to pay attention to this part of my life, too tired after work, I don’t enjoy working out, its too expensive to eat healthy and join a gym. These are big roadblocks to even getting started and doing a workout and living healthy. We also have the yetzer hara from behind us. After a person trains for a big run or does a good workout, they often experience a bit of a “burn out” in which they don’t do a workout for some time after. They feel that they did their big workout and now they can eat whatever, be as static as they please, and start to think that the good workout covered them for the day, week, or even longer period of time.
In building our best selves and perfecting our midot and in building our fittest self, we need to have in mind that yetzer hara in front of us is strong and the yetzer hara behind us may be even stronger. We should motivate ourselves to keep growing, working hard, and not let our guard down. We are like an airplane, in that if you don’t keep supplying the engine with fuel, then the plane is only going down.
Our Parsha starts off with a list of different circumstances regarding making vows, and we get 2 Mitzvot from this Parsha which are: the law of nullifying vows, and not breaking our word in vows that we make (sefer hachinuch).
None of the words in the Torah are extraneous, and with this dedication to the rules of making vows, we know that there has to be some great importance in them. Every year before Rosh Hashana, we are supposed to annul our vows by making a declaration of annulment in front of a “beit din” of 3 people. We ask to be absolved of any vows that we may have made and have not been able to keep throughout the year, whether we are aware of the vow or not. This is part of our tchuva process of going into the next year with a clean slate. One of the main things that we can learn from making vows is the great power of words. When we make a declaration and promise that we are going to do something, this is not something to be taken lightly, and we should really do it! We should be people of our word and honest and reliable people, and not make promises that we can’t keep. We learn in many places in Torah the power of speech, such as the power of giving blessings to others, making blessings, speaking nicely with others, and not speaking lashon hara. Speech carries a heavy weight, and this Parsha further shows us how we have to be careful with what we say and particularly the promises that we make.
Many people go into the new year making a goal of getting into better shape and living a healthier lifestyle. Many of these people start off strong and then quickly burn out and resort to their old ways. I want to make a suggestion about starting a new healthy lifestyle direction.. verbalize it! Do not make a vow that you are changing your lifestyle around, because this carries enormous weight to it and we should not do it unless under special circumstances of serious danger. However, we can learn from teachings about the power of speech, that when you say something, it makes your commitment to it stronger.
So what do I mean by verbalizing your goal to live healthier and to get in shape? Don’t hide your goal inside as your little secret. Tell your friends and family that you are starting a new direction and you want their support in it. Especially in a household where a family will generally eat meals together, it is important that the whole family knows that you have a goal and maybe it is unwise to bring you a massive chocolate cake for your birthday, when you are working hard to lose weight. Verbalizing your goal to friends and especially family, will get others aware of what you are doing and on board with what you are doing, and you are creating a team of helpers for yourself in accomplishing your goal.
Further, verbalizing your goal can mean talking to people about it. Speak with people who have succeeded in changing around their lifestyles and gone from couch potato to marathon runner. Get inspired by people who have also gone through the same struggle and who seem to be doing well. Talk to fitness professionals about methods and approaches that they recommend in terms of diet and exercise. Speak to doctors, nutritionists, physical therapists, Phys Ed teachers, Rabbis, etc. and you will see that many people in your community have good advice and specialties and experience that can help you in your goal.
Use the power of words to your advantage and humble yourself enough to let other people in on your goals for living in a healthy and wholesome way!
Kosher כושר 