Getting back into exercise after injury

froggiebecky

I was wondering if anyone had any advice or suggestions regarding getting back into an exercise routine after a long break. I was diagnosed ~7 months ago with plantar fasciitis, and it's just now starting to feel better (short version: it was entrenched by the time it was diagnosed, I tried 1/2 dozen treatments. It's not biomechanical in origin). At the time, the docs took me off of all running, jumping, dancing, and strength training that involved squats/lunges/stretching my calf. The docs haven't officially cleared me to get back into exercise, but 1. after an ultrasound confirmed nothing was torn and there were no pinched nerves, just "a little" scar tissue, and 2. I don't have true PF symptoms any more, just pain if the ligament is mashed, occasional pain in the afternoons/evenings, or significant exertion, I'm putting myself back on exercise.

Right now, I'm working on things like increasing my walking distance (>3 mi./day, not all at once), short runs on the treadmill (1/2 mile/1km at most) combined with elliptical or bike time to make up the cardio balance, and weight training--squats, burpees, lunges. Right now I'm only doing one of those things a day, but would like to build it back up. I also plan to see a physio or Graston technique person to work out the scar tissue, but that won't be for another month.

Does anyone have any plans or suggestions for getting their old routine back?

WarriorCupcakeBlydnsr

Build up slowly, make sure you stretch really well (you can find stretches for PF online that you can do), and keep a water bottle in the freezer so after you exercise you can wrap the bottle in a towel, set the bottle on the floor and roll it under your foot to help with inflammation (for me after I do this, I'll sit on the couch with a cold wrap on the bottom of my foot at the spot that I have the worst PF pain)