Exercises for plantar fasciitis?

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  • Kadoober
    Kadoober Posts: 289 Member
    PF has pretty much consumed me for the past few months. I've had it for ages, but it was manageable, and then i started running. And because that's how I roll, I of course overdid it, and the PF kicked into high gear. I've tried SO many things, but the one thing that has made all the difference in the world is this simple stretch. (I have attached a link, that I have watched but could NOT hear, fyi. I have no idea what they are saying, but this matches the stretch I've been doing).

    I do stretch 10 times on each foot, for 10 seconds each time, 3 times a day. A set before I set foot on the ground in the morning, a set when I get home, and a set before bed. So simple, easy, and effective! I realized last night that the natural flexibility of the plantar side of my feet has returned, they don't feel like little tense bits of fury anymore. I've only been doing these for about 2 weeks.

    https://www.youtube.com/watch?v=LvW4kKBPq2Q

    I also avoid walking barefoot. This part I hate, as I feel that shoes are evil, but it is also helping.

    I'm still exercising, and it is manageable. PF takes a long time to heal, so whatever treatment is working for you, be prepared to maintain it for a long time.

    Also, see if you can find out what the root cause is for it, for you. While everyone has the same group of symptoms, the cause may vary. I have a combination of calf trigger points, and an IT band adhesion on my left thigh that has thrown my gait out of whack, and caused over pronation of my ankle. So I need to address those issues as well, or the PF will just keep kicking my butt.

    Finally, I can assure you, massage therapists are not focusing their attention on your body with their eyes. I promise you this!
  • maddymama
    maddymama Posts: 1,183 Member
    I am so sorry you are suffering from PF. It is incredibly painful. I had it for many months a few years ago. The only things that helped me were the custom orthotics and the stretching exercises. I religiously wore my orthotics for years and did the proscribed stretches daily.
    I can now walk barefoot in the summer for longer stretches of time, and wear nicer shoes without the orthotics for a day or two here and there. I also am able to run now without having my orthotics in my running shoes. I am pain free.
  • ATT949
    ATT949 Posts: 1,245 Member
    2 months ago i woke up and found that soon as I stepped on my feet it would hurt this went on for 2 days it got so bad that I has to crawl to the bathroom, I went to the ER and they said it was plantar fasciitis and that I should take Advil and use inserts I did this and it got even worse! My feet were so swollen and I couldn't move my legs i went back to the ER and I ended up staying for 4 days.. They gave me steroids and anti inflammatory. They said it was my autoimmune system, and that they never seen anything like it before. 2 weeks later I went out of town and was doing some shopping and I got a pain in my foot when I got back to my hotel I couldn't move my leg again. I got back into town went strait to the ER once again and they put me back on those meds it went Away again . And now again it's been 2 weeks and I just started getting back into my work out and my feet are hurting again... I'm taking Advil and I'm wearing the shoes the dr recommended the pain is maybe a 4 but I'm afraid to push my self I was wondering if anyone else has the same problems if so what workouts do you recommend? While all this was happening I ended up gaining 10 pounds in one month but I was still eating healthy it's so frustrating, and defeating!

    I have a hard time losing weight as it is ! It took me a year to lose 40 pounds and I started at 300!

    Refer to this site - I've been running for almost 3 years and have read a huge numbers of sites. This is the best I've found.

    http://www.runningwritings.com/p/the-injury-series.html

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