Plantar Fasciitis
UWWYellowbaby
Posts: 22 Member
Does anyone else suffer from this? It's very painful for me to exercise or even walk for that matter. I'm going to the Dr. on Saturday, but I don't want to give up before then. I feel like I could easily use it for an excuse. What are some other ways I could burn some calories and not hurt myself?
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The key to overcoming plantar fasciitis is to get a really good pair of shoes that will absorb the impact from your feet. I would also suggest not walking on cement (sidewalks), but that's all I've done when I've had issues in the past.0
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I have this too! Sadly, it was the end of cute sandals is summer for me and I spent three weeks in runners in August. I corrected it through the better shoes and by massaging my foot under my desk pretty much all day on a frozen metal water bottle. A golf ball would work too. I also had my chiropractor (I already see one regularly) adjust my ankles and feet and did a lot of stretching.
The three weeks in ugly runners was the worst, but totally worth it as I am pain free now. Take care of this ASAP!0 -
Best thing for Plantar faciitis is to get and arch support for your feet. Preferably a custom one. You can go to http://www.footsolutions.com/problems/plantar-fasciitis0
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what about something like pilates or yoga? You wont get the burn quite like cardio but the movements might actually help you out. It's hard....I know. I've had problems with it too. I just bought a belly dancing dvd....maybe something like that?
BTW, it's good to see you posting. I haven't been following up on you, but I commented on your post last week. I hope you and your family are doing well!0 -
This happened to me about a year ago. I had to stop wearing sandles and flip flops for a while and could only wear my running shoes (great arch support), low heels for work, or flats if I put in Dr. Sholes arch supports. After a month or so of doing that it healed itself... good luck!0
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yep, Get good shoes. You can sit down, put heel of foot on other knee propping it up. With your hand grap your toes and ball of your foot and gently pull back, stretching out the bottom of your foot. with your other hand rub down the bottom of your foot. This massages the tendons on the bottom of your foot. It will help with pain. Mine went away with this. Might help. I didn't want the injections and was trying everything first.0
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http://www.amazon.com/HTP-Plantar-Fasciitis-Heel-Seats/dp/B0001LB47Q/ref=pd_sim_hpc_3
I recommend these to everyone with this problem! They are amazing! Along with getting some quality shoes for time spend on your feet. I wear dansko clogs at work (I'm a hairdresser) and birkenstocks around the house. I put these heel cups in my crocs for work for a few weeks and now I rarely need them! I can even go barefoot without pain. Stretch and rest when you can but these really helped.
ETA: Check out the Walking Company and Footsmart for cute supportive shoes. They can be expensive but if you wear them frequently it's a good investment!0 -
I bought a pair of Crocs specially made for this condition. I found the cause of the problem was that I was wearing sloppy shoes which did not support the feet. I've learnt my lesson and have had no pain for three years now.0
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I had to do swimming and biking for awhile to ease my pf. I also do stretching, frozen water bottle, custom orthotic arch support, and I don't go barefoot or wear flip flops or any cute sandals. I've had cortisone shots as well. It's taken 6 months, but I'm finally able to walk without limping, and I'm mostly pain free. It sucks, but it does get better if you work at it.0
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Oh no! So sorry that you're experiencing this! Some exercises you can do:
1. Punches! Gets your heart beat up.
2. calf raises (I find them helpful for stretching foot, but could hurt you)
3. planks (normal, side)
4. most upper body exercises
5. pilates (laying down)
To relieve pain- I used a tennis ball under my desk and putting my toes on the edge of a step and letting my heel hang down brought me the most relief.
Good luck! Hope it goes away soon!!!0 -
I have occasional flare ups but they are rarer the more weight I lose.
I'm able to burn calories on a Tony Little gazelle Edge glider, it's relitavely low impact, and I use Dr Schol's supports0 -
I have this and I bought some Orthaheel flip flops. I LIVE IN THEM! They are so comfy and some aren't that bad looking either. Also i have an orthotic that i wear at night that stretches my foot while i sleep and that helps alot.0
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Oh yes!! I have this...was running in a few 5ks and then BAM! End of March had the worse pain. I still cannot run anymore :sad: :sad: and I miss it so much! I have been sleeping in the boot every night since April. Do the stretches and wear the heel pads. I mainly workout with DVD's now...and can tell if I don't wear the boot at night!
Not in as much pain, but the one thing I miss most is being able to jog!0 -
:grumble: I use to have them too AND MANNN did they hurt. I looked online and found some stretches to do when I first wake up and they helped A LOT.0
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I've had this as well. The best things:
Good, supportive shoes
Stretching / massage --look up on the Internet, or get from your doctor
I found it particularly helpful to do the specific stretching exercises before getting out of bed and putting any weight on the affected foot / feet.
Good luck. I know how painful this can be.0 -
Yeah. PF usually means something is wrong with your footwear, or with your running technique. It would make a lot of sense to get fitted again for running shoes, and to put some research into proper technique. In the meantime, can you ride a bike? Lift weights, especially on a bench?0
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I agree..... shoes, find a pair that feel good, don't just take someone's advice, but try them out.....0
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sooo painful, and I agree the end of sandals and flip flops for me, I need a supportive shoe now - but the one thing that really helped, and that I still do every single day- is to stretch my feet towards my shins before I even sit up in bed in the morning. Do not put weight or stand on your feet without doing the stretching. PF is caused by the membrane covering the muscle to shrink or tighten. when you then walk on it, you feel the pain. stretching your foot down, like pointing your toes actually shortens the muscle/membrane more (your foot does this in your sleep sometimes), so you need to do stretch it up and lengthen the bottom of the foot a few times before putting weight on it. In 2010 my doctor was telling me arch supports for big bucks, and learning to live with it etc, and I learned this stretch trick, and I really haven't had pain since, though sometimes my feet feel "tight" so I take a few minutes to stretch them. sincerely hope this helps you too.0
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I've had issues with this for years, and I finally found a pair of shoes which helps my feet. I wear Dansko clogs to work every day, and it's helped me control the PF. That, and never wearing flip flops or going barefoot!0
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If you want a really good arch support, but can't afford to get custom made orthotics, you could try Arch Molds. I've used these and found them really helpful and I've also had orthotics years ago. I no longer need inserts at all and find my Nike's have enough support. Good luck!0
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I have the same issues...I use the elliptical machine as well as cycle daily. When my feet arent bothering me I try to walk 3 miles a day! I sleep with my feet hanging off my bed while laying on my stomach. I went to get fitted with insoles and my doctor said to do a search on youtube for exercises to use when you 1st wake up to stretch your feet out. I have this in both feet! It's awful :explode:0
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I've got that too... been sleeping in a boot for the last couple of months. It's helped a lot. Cardio is now swimming and biking.0
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I won't reiterate what others have already said (lots of good suggestions) but also wanted to add that you should keep your tennis shoes by your bed and put them on first thing in the morning before you even get out of bed. Wear them all day until you get into bed at night. Do this while you are still having pain. Also (I didn't carefully read through all the responses so not sure if this was mentioned) a brace to sleep in at night to keep your foot flexed can be really beneficial as well.
I had PF in my left foot in 2009 and thankfully have been pain-free since. I can wear flip-flops now *if* they've got arch support. I live in my Chaco HipThong flip flops all summer, they've got superb arch support and they make my feet feel gooooood!0 -
I had this too and it was very painful. I switched to wear sneakers all the time and that helped some but nothing worked until I got Dr. Scholl insoles. They cost about $50 but the best investment ever! I have no more pain but still wear sneaker 80% of the time.0
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I had this and after trying everything I ended up having a cortisone injection in my foot, it done the trick after months of suffering.Very painful....0
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I too have this. I have not been "cured" yet. Good shoes, inserts, and not being on my feet for long stretches helps a TON. But it comes back very quickly and easily if I wear sandals, flimsy shoes, or walk too much. I hope one day it will go away completely.
Good luck.0 -
My gym buddy has a pretty severe case of recurring PF and her chiro told her to do the stationary bike only for cardio. She can do pretty much anything for strength but has to watch her calves because if they get tight, the PF gets worse. She tries using the elliptical from time to time but can only do about 10 minutes before the pain kicks in. Not all cases are the same so please do get medical advice for your particular situation.
I had it when I was much heavier and for me, like a lot of replies above, just getting the right shoes worked. For the summer, I found TheraSandals which are pretty much the same concept as those ShapeUp shoes - contoured heel. Thankfully it's never come back!0 -
Best thing for Plantar faciitis is to get and arch support for your feet. Preferably a custom one. You can go to http://www.footsolutions.com/problems/plantar-fasciitis
I had plantar fascitis and I could NOT afford the custom orthotics for my shoes ($300.00/pair). I was able to invest $60-$70 in a good pair of New Balance shoes and wore them and only them for a year and now, I don't have any more pain. Stretching the foot through various exercises (you will have to Google it, I don't remember what stretches I did) helped, too...I always said the podiatrists are in cahoots with the New Balance company, because that is all they recommend, but now I am a believer...New Balance all the way!0 -
I too have this. I have not been "cured" yet. Good shoes, inserts, and not being on my feet for long stretches helps a TON. But it comes back very quickly and easily if I wear sandals, flimsy shoes, or walk too much. I hope one day it will go away completely.
Good luck.
Mine did... I wore my good shoes daily for a year, stretched the foot religiously, and that was about 5 years ago and it has not come back at all...0 -
Several things to do, but have to do frequently and consistently. Ice the heel where the muscle attaches to heal. This is where the inflamation is. couple times a day-freeze ice in dixie cups and use this. Keep it on there and rub around until goes numb like 5-7 minutes
If you are able 800mg ibuprofen twice daily x 2 weeks
Use tennis ball and excercise arch and heel.
Stand on edge of a stairs and let heel drop down
All these I went to dr and physical therapy for. As well as cortisone shot which helped for approx. 3 days. It will eventually go away , be patient. You can always lift , swim, bicycle0
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