Plantar fasciitis- foot injury help please

suenewberry81

Has anyone suffered? It's a heel/arch injury :-( the pain is so bad, what I want to know is do any of you still workout? I've been running and it seems to be helping me tone and don't want to stop :-(

Eric_DeCastro

when I'm not running I ice the area that is in pain. I rested this past weekend no running no walking but iced my foot. today after I run I might ice it again because it's still a little tender.

55romaine

Yes I had plantar fasciitis for over a year. Very painful. It started after I upped my running distance to a half marathon and really set me back. I couldn't run for 3 months and then went back to short runs but often ran through the pain. Rolling my foot over a tennis ball helped as it stretches the tendon and also over a frozen soft drink bottle(this helped with the pain a lot). Good luck with it I hope your recovery is speedy. I understand the frustration!

acpgee

I had this and was sent to a podiatrist. I did rest with respect to exercise while recovering. I was given off the shelf arch supports and prescribed calf stretches. The stretches consisted of laying a cutting board on the edge of a phone book and standing with my toes raised for several minutes a few times a day. I set this up in front of the washbasin (while brushing teeth) and a couple of other strategic places around the house (related to cooking prep). It took maybe 4-6 weeks to get rid of my symptoms.

If you want to continue to exercise during recovery, I would suggest finding something that doesn't tighten the calves. Maybe rowing machine or swimming instead of running.

fighting_the_flab83

There are exercises you can do that help. The best thing to do is see a physio though! x

Kiwi94544

I have flat-feet and was half-way through Week 5 of C25K when I woke up one morning and couldn't even put my foot on the ground without pain. I couldn't even walk normally. Yep, Plantar Fasciitis. Not fun at all. My particular doctor said that given my flat feet and obesity (I was 264 lbs when I started C25K), running was just not an "ideal form of exercise for me." I was really disappointed, as I'd set a personal goal to finish C25K and then sign-up for a 5k immediately after. The PF basically ended that dream.

Initially I was afraid that I wouldn't be able to work-out at all, or would have to take a big break from exercising, causing me to lose momentum. I was 5 weeks into my fitness regimen and I'd lost 17 lbs thus far and was worried without running I'd have trouble continuing to lose weight and build stamina. But my Dr said to rest my foot and once it felt better, return to exercising, but low-impact things that wouldn't put pressure on my foot.

So, for the past almost-2-months I've been doing every OTHER cardio-based thing at the gym that doesn't aggravate my PF. Elliptical, rowing machine, spin classes, etc... I made sure to challenge myself, doing intervals and keeping the intensity high. I found running always left me feeling exhausted and sweaty so I just tried to replicate that type of exertion in other activities, hoping to simulate the type of "burn" I felt when I was jogging. During the past 2 months, I've also started lifting. My foot hasn't been an issue since, and I'm now down 33 lbs, so it hasn't cause a halt to my weight-loss efforts either.

The other day, I decided to TRY jogging again, just to see if I could do it. To my surprise, I did quite well - jogged 2 miles, after NOT jogging for over 2 months. My foot hasn't played-up since, so I am THINKING about trying to slowly incorporate some jogging back into my workout routine. Just gradually, as I don't want to re-injure myself.

My advice would be to stay off your foot until you can walk on it properly - and then look for things that will challenge you the same way running did. I would be hesitant to abstain from exercising completely unless a doctor gave you those instructions, or unless there was truly NO alternative exercise that you can do without causing pain to your foot. I know PF is different for everyone - some people can't walk at ALL, while for others it's just this annoying pain that comes and goes. Just seek a doctor and then find ways to work around your PF. Swimming, biking, etc...

QuietBloom

If you have plantar faciitis, you need to take 6 to 8 weeks off running. Otherwise, you risk it becoming chronic. I am in week one of repairing from PF in both my feet. I plan on trying cycling or perhaps the elliptical.

ames105

I suffered with it for about two years before I got it to heal. It still flairs up occasionally. I found the following helped:

1) Tape up your feet. You can Google how to 'tape your feet for plantar fasciitis'. It provides support and this was the number one thing that helped. When I feel that familiar discomfort in my foot, I start taping my feet again until it goes away.
2) Invest in a foot brace to sleep in. It holds your foot in the proper position. It was about $25 at Target.
3) Freeze a bottle of water. Put it on the floor and put your bare foot on it. Roll it around with your foot for as long as you can stand it, up to 20 minutes. Do it at least twice a day. The icing helps with the inflammation.
4) Motrin for the pain.
5) Rest - when its really bad, you have to rest it. When I have a flair up, I move to a bike for exercise. Just don't do anything that causes impact or stress on your feet.

Good luck. I know its a pain but you can get through it.

StraubreyR

I've had it too for a few years. I do various exercises for it, and ice, when it flares up. I can't run, I cycle instead, but even walking can cause it to reappear.

I'm going to looking into taping my feet! Thanks for that tip ames105!

QuietBloom

Have suffered and continued to workout/exercise. You may need to avoid weight baring exercises like squats for the first bit, but you can work through it . I have been using BFST treatments by King Brand. I use it prior to runs and it works great! I also use their coldcure treatment afterwards to treat the flare ups.

You may want to stop running, and stick to walking for now. Make sure you have a good support shoe as well.

http://www.kingbrand.com/Plantar_Fasciitis_Treatment.php?REF=39PV1

You can actually get plantar fasciitis from walking. Hard to believe, I know. So they don't recommend it for someone with a flare up. At least not as a form of exercise. I know I can barely walk from the pain right now unless I am on serious Motrin. :sad:

yayamom3

Dr. Scholl's makes shoes inserts for this. I've been wearing them every day since I had problems last year. They make a huge difference! Also, if you have to be on your feet a lot at work (I am a teacher), Dansko shoes will help you see vast improvement, as well.

angel7472

Suffer from this still after a year. If I walk barefoot I can feel the arch and a mild pain so I always try to wear some sort padding on my feet.
When I really messed it up to the point I couldnt walk at all I rested. Took about a week for the severe pain to subside. Putting my foot up, ice, and when I could I would stand on the edge of a stair and let my heels dip to stretch it all out. Ive heard of the taping and the ball. Never tried it.
While it was tender I used the elliptical with great success. After it fully went away I moved back to the treadmill.

stuffinmuffin

I've had this before. Don't run!!! You will not make it any better.

To alleviate the pain/stretch the muscle I rolled my foot over a tin can under my desk when I was sat down and the other stretch you can do is to stand on a step on your toes/ball of your foot and drop your heel down - and repeat.

lawlorka

I had this at the end of last year/start of this year. I had to take 6 weeks off running, and even had to reduce my walking to a bare minimum (my boyfriend had to walk the dog!!!!). I bought a Strasbourg Sock for night time, insoles for my normal every day shoes and did only low impact exercises for the 6 weeks (Spin, Rowing and Swimming).

I'm back on the road now, but if I do 2 days in a row I wear the sock at night after the second run just in case, because every now and then I can still feel a niggle!

It was a pain, and I was gutted to have to stop running, but its best to deal with it early than do yourself more damage in the long run.

Edited to add, Calf stretches are my new best friend!

Kadoober

I am dealing with it now, in both feet, and it's bad. I have had a mild case of it for some time now, and I got way overzealous with running and just killed my poor feet. I've tried so many things, that helped a bit, but not much... ice, calf stretching, toe stretchers, etc...

What I have found that is actually working for me is this:

Rather than stretching the calves, focus on streching the fascia in your feet. Sit down, rest one foot on the other knee, and pull all of your toes into flexion. Do this ten times, for ten seconds each time, 3 times a day. I do it before I get out of bed in the morning (which saves me a TON of limping as soon as I get out of bed), I do it when I get home from work, and right before I go to bed.

I've only been doing this for two weeks and it has already made a world of difference. It will take awhile to heal fully, so be patient.

Oh! I have also stopped walking barefoot (which I HATE, I love being barefoot), but that has helped quite a bit as well.

Doing these two things has made it possible for me to continue exercising. Just take it easy, don't over do it!

I'm taking this as an opportunity to focus more on strength

Good luck!

TheWatchStander

Its important you take it seriously and heal. You dont want to ignore it and build scar tissue.

jenns1964

I am so sorry you have plantar faciitis. I have it and there have been days I didn't want to get out of bed because the pain is excruciating, It was really intefering with my walking and I was desperate for relief. I found a brace that I wear at night that keeps my foot straight. The first time I used it I was amazed. Now I wear it everynight. I can get out of bed with no pain and it is no longer interfering in my walking. I have extremely high arches and a combination of an underpronator and supinator and finding the proper shoe to walk in was a challenge. I tried Nike, Asics, Adidas, but finally for a pair of Sauconys that work for me. I hope you get some relief soon.

OBXbound4me

Had that also and it really sucks. Just stretch every morning before doing anything, freeze 20 oz soda bottles with water to roll under your feet to help inflamation and stretching and look into getting custom orthotics. They are what helped me the most. Good luck and feel better.

hbrittingham

Something else I haven't seen mentioned is that you shouldn't walk barefoot, wear flip flop type of shoes or high heels. All of those things can make the PF worse. I had it a couple of years ago, but it did heal up pretty quickly, especially after I lost weight.

mrsfyredude

Have suffered and continued to workout/exercise. You may need to avoid weight baring exercises like squats for the first bit, but you can work through it . I have been using BFST treatments by King Brand. I use it prior to runs and it works great! I also use their coldcure treatment afterwards to treat the flare ups.

You may want to stop running, and stick to walking for now. Make sure you have a good support shoe as well.

http://www.kingbrand.com/Plantar_Fasciitis_Treatment.php?REF=39PV1

You can actually get plantar fasciitis from walking. Hard to believe, I know. So they don't recommend it for someone with a flare up. At least not as a form of exercise. I know I can barely walk from the pain right now unless I am on serious Motrin. :sad:

I have PF right now and walking is very difficult for me.

Koshbunny

Stretch. Frozen peas. Stretch more.

If you have super cushy shoes or ones with the "uber" arch support, get shoes that aren't as cushy/support-y.

Walk around barefoot whenever you can. (Note walk, not stand. Gotta move.) It helps build up the muscles in your feet.

More stretching. More frozen peas.

No orthotics, no $200 running shoes. Not worth it when nature gave you all you need.

UsedToBeHusky

You need better shoes with arch support or just buy some inserts with arch support. To relieve inflammation, freeze a water bottle and then roll it around under your foot.

I had plantar fasciitis. It did eventually get better. You just need to make some adjustments. A brief rest from running would be ideal.

hark15

I agree with a lot of what I am seeing on here. I am in the final phases (hopefully) of recovery for plantar fasciitis that began in August. First, I took some time off (just a couple of weeks) from ALL working out. Then I reintroduced elliptical and cycling - being careful on the elliptical to keep my feet flat and not try to mimic the running motion. I did that for a few weeks and then slowly began to introduce running back in (icing afterwards). The pain reintensified once I started running again. However, the second time around I did everything the same, but added in more calf stretches (leaning up against a wall with one leg extended out behind you, and then bend the knee, you should feel this in the area where it hurts in your foot) and rolling my foot over a tennis ball/golf ball/lacrosse ball (over the arch and around the heel). I also found that actually massaging the areas of my foot that were in pain really helped.

Hope this helps! You will really have to take it easy for a little while.

200lbcatch

Some advice I heard from Tony Horton was if you injure your lower body than workout your upper body and core while it heals, push ups, weights, sit ups etc.

And if you injure your upper body, like shoulder, etc, than workout your lower body while it heals. Give your body time to heal where it needs too and work out a different spot - so you are consistent.

arguablysamson

Has anyone suffered? It's a heel/arch injury :-( the pain is so bad, what I want to know is do any of you still workout? I've been running and it seems to be helping me tone and don't want to stop :-(

Hi,

Feel free to add me. I am a long-time sufferer and one of the worst plantar fasciiitis cases in all of Texas. I know all about this condition and have had everything up through the surgery.

I'd need to know some more details to discuss further, but suffice it to say, I have suffered much from it. After dropping 160 lbs, I have an easier time, but the bum (left) foot will never be a normal foot. I still have to be careful. My right foot is fine. I'd be happy to offer whatever advice I can. Sadly, for the severe cases, not really much can be done.

Have you had the injections yet?

justal313

http://running.competitor.com/2013/03/injury-prevention/five-do-it-yourself-remedies-for-plantar-fasciitis_50264

Good info there...

I had it last year. I went to see a foot doctor (can't spell what he's called). He offered me either a steroid shot OR oral steroids. I went with the oral steroids as there was a scare up here with injectable steroids and one of the compounding facilities.

I took maybe 4 weeks off running, did other things like the arc trainer and an exercise bike. After that I taped my foot with rock tape constantly at first, and then just for runs. I was taking an Alieve after dinner and one with breakfast for simply months.

I finally stopped wearing the tape and let things kinda run their course. I definately prolonged my recovery by masking everything with NSAIDS and Tape. Take the time off your feet, find other things to keep active..

Also, epsom salt foot baths are good. I still keep a water bottle in the freezer and roll my feet after longer runs, might not be necessary but many runners take full blown ice baths after long runs so....

christa279

I have it and it is a pretty chronic issue for me (I have a connective tissue disorder). I've been reluctant to try any serious running due to it, and have been working toward that very slowly.

My doctor's and therapist's advice has always been to not go barefoot (which is really hard for me), even in the house where shoes. My arches have fallen in my feet, so they are pretty flat, but I hear it happens with high arches too. I'm thinking orthotics would help too. Definitely ice and stretch!

mrsfyredude

2) Invest in a foot brace to sleep in. It holds your foot in the proper position. It was about $25 at Target.

What kind of foot brace?

Kadoober

These flip flops have been wonderful for walking around the house. I have them waiting for me next to the bed in the morning so I put them on immediately after stretching. Inexpensive and super comfortable.

http://www.amazon.com/Crocs-Womens-Capri-IV-Sandal/dp/B003YBHE5Q/ref=cts_sh_1_fbt

Frayde

Mine was so bad I eventually ruptured the plantar fascia in my left foot. The good part of this is that it's a permanent fix. Can't get PF again in that foot. But it took a few weeks to heal. So take care of your feet, because that's really painful! I really encourage you to see an orthopod or a podiatrist and get fitted for inserts that are specially made for your feet. Hopefully your insurance will pay for a large portion of that. Wear them in tennis shoes and walking shoes. Not much you can do about dress shoes or sandals. I also understand, as the above poster stated, that it is ill advised to go barefoot or to wear flip-flops or other very flat shoes. You need excellent arch support!

Good luck!!!

MonaLisaLianne

I suffered with it for about two years before I got it to heal. It still flairs up occasionally. I found the following helped:

1) Tape up your feet. You can Google how to 'tape your feet for plantar fasciitis'. It provides support and this was the number one thing that helped. When I feel that familiar discomfort in my foot, I start taping my feet again until it goes away.
2) Invest in a foot brace to sleep in. It holds your foot in the proper position. It was about $25 at Target.
3) Freeze a bottle of water. Put it on the floor and put your bare foot on it. Roll it around with your foot for as long as you can stand it, up to 20 minutes. Do it at least twice a day. The icing helps with the inflammation.
4) Motrin for the pain.
5) Rest - when its really bad, you have to rest it. When I have a flair up, I move to a bike for exercise. Just don't do anything that causes impact or stress on your feet.

Good luck. I know its a pain but you can get through it.

Great advice! I'll have to look for that foot brace. I've been doing an exercise that helps my PF. You stand with one leg in front of you (about 2-3 feet) with that knee bent, the other leg is stretched out behind you - both feet flat on the floor. Lean forward so that you are stretching out the calf and Achilles tendon of the back leg. Repeat with other leg. I hope these instructions are intelligible! this has really helped me a lot.