Plantar fasciitis and exercise

Elma1975

Hi
Does anyone here have plantar fasciitis? If so what exercise has helped you along your journey?
I have been on my mission since may, lost 29 lbs and now I´m stuck and need a change in routine, but this condition is killing me. I have been walking, using my stationary bike, swimming and now I have started lifting 2lbs now and then. Because of knee injuiry I can´t run, jump or do push ups.
Do you have any good suggestions?

Merci444

Hi, I have struggled with this in the past, and it has not completely gone away.

I will say that losing weight (even a little) has helped the most of all. I have had problems with this since I was pregnant with my daughter (I gained a lot) I recently damaged my feet so badly, and the PF came back so badly that I could barely walk. I damaged it through a body attack class, then the same day I went to a dance workshop and I was so hurt that I had to sit on the sidelines and then had to be helped to my car. I had to take a break from anything with impact, but I would walk. It was slow (I had to walk like an old woman, so slow)

What helped me besides losing weight, was the ice pack on my feel alternated with a warm/hot footbath. That increased circulation. I would also do a lot of calf stretches and every morning before I got out of bed I do foot circles, both ways. I still do these even though the condition has abated a bit.
I would also do standing calk raises to strengthen my foot and that has helped. Rolling a tennis ball under my foot also helped (a LOT) I still do that too.

I will honestly say that it mainly took time, weight loss and rest. Walking and gentle things like yoga and pilates. I like intense workouts so I did more intense yoga. Definitely stay away from any impact until it has healed a bit.

I hope it soon gets better.

OnionMomma

I will be starting physical therapy for this real soon. It was ordered by my Sports Medicine specialist I saw just this past week.

I will try to post some of the things they have me do once I see them.

He wants me to do PT 2-3 times per week for 4-6 weeks to see if it helps.

JCM1969

Oh its awful!!! I have been struggling with this for a year.
I have had cortisone shots, been in one of those big "boots" for 6 weeks, wear a brace at night to keep my foot flexed, ice it nightly, 2 rounds of PT and no running or high impact. I stretch my calves 3 times a day and that seems to be the key.
I do a lot of cycling, low impact kickboxing etc. Just dont push it.. it can take a LONG time to get better.

drmryder

My PT had me wrap my arches with tape every day for months. What the tape did was keep my arched area 'stretched'. Felt weird, but that and ball rolling, icing and stretching, it healed itself. I have orthodics now and I wear them in every pair of shoes that I can. It has not come back, but I have felt it starting and I just did what my PT had me do, and it's stayed away.

klwells08

I've been dealing with it for over a year now. I've had multiple cortisone shots, which did nothing long term. Finally, I got custom orthotics. I wear them constantly and it keeps it under control. I run pretty regularly and with the orthotics I don't have too much of an issue. The only time I seem to run into problems is if I run around the house barefoot too long, like the day before Thanksgiving when I was on my feet cooking all day or if I have two longer runs scheduled close together. When it gets bad I have a prescription from my podiatrist that I take. Usually, one pill knocks the pain back and it is back under the control the next day.

feisma

Struggling with this myself. I was supposed to be running a marathon this weekend and I had to let that plan go because I just didn't bounce back from the PF as quickly as I thought. I do a lot of stretching and massage of the arch and foot in general. So far I can manage up to a 5 miler before the PF starts acting up so I'm just mostly taking it easy and avoiding long runs and impact. The key for me seems to be keeping the foot limber and stretched out. Taping helps if done correctly but admittedly, I'm kind of lazy about it.

AEB_WV

Make sure you consistently flex and stretch before getting out of bed and after sitting for long periods. Mine stays under control when I do this and + naproxyn when that and heel spurs flare up. I'm able to run for exercise with these conditions so maybe they are not as bad as yours.

Elma1975

Hi, I have struggled with this in the past, and it has not completely gone away.

I will say that losing weight (even a little) has helped the most of all. I have had problems with this since I was pregnant with my daughter (I gained a lot) I recently damaged my feet so badly, and the PF came back so badly that I could barely walk. I damaged it through a body attack class, then the same day I went to a dance workshop and I was so hurt that I had to sit on the sidelines and then had to be helped to my car. I had to take a break from anything with impact, but I would walk. It was slow (I had to walk like an old woman, so slow)

What helped me besides losing weight, was the ice pack on my feel alternated with a warm/hot footbath. That increased circulation. I would also do a lot of calf stretches and every morning before I got out of bed I do foot circles, both ways. I still do these even though the condition has abated a bit.
I would also do standing calk raises to strengthen my foot and that has helped. Rolling a tennis ball under my foot also helped (a LOT) I still do that too.

I will honestly say that it mainly took time, weight loss and rest. Walking and gentle things like yoga and pilates. I like intense workouts so I did more intense yoga. Definitely stay away from any impact until it has healed a bit.

I hope it soon gets better.

Hi
Thank you very much.
I had problem with my right foot two years ago, it healed with all the stretching, keeping it warm and I did like you before going out of bed and still do. Now my left leg is giving me hard time and I´m doing the same things as before and still it won´t heal. I bought a splint on amazon and look forward to see if it will help me.
Thanks

Elma1975

I will be starting physical therapy for this real soon. It was ordered by my Sports Medicine specialist I saw just this past week.

I will try to post some of the things they have me do once I see them.

He wants me to do PT 2-3 times per week for 4-6 weeks to see if it helps.

Thanks
What is PT?

Elma1975

Oh its awful!!! I have been struggling with this for a year.
I have had cortisone shots, been in one of those big "boots" for 6 weeks, wear a brace at night to keep my foot flexed, ice it nightly, 2 rounds of PT and no running or high impact. I stretch my calves 3 times a day and that seems to be the key.
I do a lot of cycling, low impact kickboxing etc. Just dont push it.. it can take a LONG time to get better.

Thanks
You have gone through a lot to fix this. I bought a splint at amazon and hope it will help.

Elma1975

My PT had me wrap my arches with tape every day for months. What the tape did was keep my arched area 'stretched'. Felt weird, but that and ball rolling, icing and stretching, it healed itself. I have orthodics now and I wear them in every pair of shoes that I can. It has not come back, but I have felt it starting and I just did what my PT had me do, and it's stayed away.

Thanks
I need to try the ball rolling

Elma1975

I've been dealing with it for over a year now. I've had multiple cortisone shots, which did nothing long term. Finally, I got custom orthotics. I wear them constantly and it keeps it under control. I run pretty regularly and with the orthotics I don't have too much of an issue. The only time I seem to run into problems is if I run around the house barefoot too long, like the day before Thanksgiving when I was on my feet cooking all day or if I have two longer runs scheduled close together. When it gets bad I have a prescription from my podiatrist that I take. Usually, one pill knocks the pain back and it is back under the control the next day.

Thanks
Where I live they don´t describe drugs or cortisone. I will have do get over it with stretches, keeping it warm and insoles in my shoes.

Elma1975

Struggling with this myself. I was supposed to be running a marathon this weekend and I had to let that plan go because I just didn't bounce back from the PF as quickly as I thought. I do a lot of stretching and massage of the arch and foot in general. So far I can manage up to a 5 miler before the PF starts acting up so I'm just mostly taking it easy and avoiding long runs and impact. The key for me seems to be keeping the foot limber and stretched out. Taping helps if done correctly but admittedly, I'm kind of lazy about it.

Thanks
I´m sorry to hear you had to change your plans
I have to learn the taping.

Elma1975

Make sure you consistently flex and stretch before getting out of bed and after sitting for long periods. Mine stays under control when I do this and + naproxyn when that and heel spurs flare up. I'm able to run for exercise with these conditions so maybe they are not as bad as yours.

Thanks
Here I have no drugs to help except ibuprofen and they don´t do anything for me so I skip it.

OnionMomma

I will be starting physical therapy for this real soon. It was ordered by my Sports Medicine specialist I saw just this past week.

I will try to post some of the things they have me do once I see them.

He wants me to do PT 2-3 times per week for 4-6 weeks to see if it helps.

Thanks
What is PT?

PT= Physical Therapy

I did learn this past week (on my own) that wearing my lifts in my shoes (non custom) caused me some serious lower back pain on the same side that I have my P.F. on. It was horrid. I am taking 2 full days off of the gym for it, it was that bad.

I sple to my Dad (who has custom orthotics) and he was told when he got his, NOT to wear them full time in the beginning. Only to wear them for a couple hours. I guess the pain was from wearing them to work for 3 days straight, doing 2 one mile (personal best) runs and lifting and doing HIIT cross fit type exercises.

It really hurt!!

SmallMimi

under water ultra sound resolved mine.

AtlantaWriter

You said you're swimming, that's what I do when my plantar fascitis acts up. Sometimes water aerobics even bothers it, so that's when I get in the deep end with weights and work out with no impact. Also, if you have insurance, and you haven't already done so, see a podiatrist. I got some steroid shots for mine once and it helped a lot. Best of luck, it's no fun!

DebbieLyn63

I have had this off an on for a few years, but since I started cycling more it has gotten worse. I love to go barefoot or wear flip flops year round and that is bad, as I have really high arches.

What has helped is doing calf stretches, achilles stretches frequently thru out the day.

I also put some stick on arch supports in my flip flops. You can't see them when I have them on, and they really have helped a lot.

Wearing shoes instead of going barefoot helps, as bad as I hate it.

Guamybear

I have had it for almost a year..at one point it was so bad that I had to take medical leave from work to stay off my feet. I have two sets of inserts for them. I bought ortho flip flops for around the house that really help.

I hope with losing weight I might be able to get rid of it.. I would stick to the swimming on the days when it is bad or just walking if you can.

For me, I couldn't really do anything until I got the pain under control. I had to quit a job and get another one where I don't stand as much just to not aggravate it anymore.

bankmd

I had it a few years ago, and it randomly cropped up again a few weeks ago. I just bought a boot on Amazon to wear since I lost my old one (if you search plantar fasciitis boot on Amazon, you will see what I mean). The idea is that you want the plantar fascia to heal fully extended, not scrunched up so that it is more prone to tear. My physical therapist also told me to put shoes next to my bed with support so that when I got out of bed, I did not continue to tear/reinjure my plantar fascia by putting full pressure on it with those first barefoot steps in the morning. I also have worn insoles . . . I run on my forefoot, so I would probably not have known which ones to buy if I had not gone to a sports medicine doctor and then a physical therapist.

SunnyAndrsn

Hi
Does anyone here have plantar fasciitis? If so what exercise has helped you along your journey?
I have been on my mission since may, lost 29 lbs and now I´m stuck and need a change in routine, but this condition is killing me. I have been walking, using my stationary bike, swimming and now I have started lifting 2lbs now and then. Because of knee injuiry I can´t run, jump or do push ups.
Do you have any good suggestions?

Plantar fascitis sucks. Sorry you're dealing with it.

CarrieStL

My best advice when it is bothering you? REST. Period. Take several days off and don't push it.

Months of this struggle with PF: 2 MRIs, 3 sets of xrays, cortisone shots, stretching, therapy, anti-inflammatories, tape, sleeping boot, inserts, custom shoes, everything. Now I sport a lovely walking cast- 2nd week of mandatory rest and AT LEAST 2 more weeks to go, as I pushed it too far in Zumba again and exerienced a "pop" in my foot.

If agitated- give it a rest. Listen to your podiatrist. Stretch

My drama here: http://www.myfitnesspal.com/blog/CarrieStL/view/my-new-sexy-holiday-shoes-are-all-the-rage-448372

The latest appt and diagnosis. it sucks: http://www.myfitnesspal.com/blog/CarrieStL/view/buckle-up-buttercup-you-shall-be-wearing-this-boot-until-2013-450483

6mimi

I feel for you. That really hurts! Unfortunately it usually takes a long time to heal. I wore good tennis shoes with custom orthotics every day until the pain was better. Any exercise off your feet will be best for now. Right now you just need to get those feet feeling Bette! Good luck and hope you feel better,

tinahelton

I tore mine over 2 years ago & was just able to get back to full exercise about 1 year ago... the healing takes time. There are plenty of videos on youtube that help with the stretching of the foot, etc. I also took a 20 oz bottle and froze water in it..roll it under the foot back and forth after exercise. Helps with the pain. Sounds weird but it works! Good luck!

TrailRunner61

I'm sorry that you're dealing with this. I have it too and it can be VERY painful!

The only thing that helped me was to see a podiatrist and get fitted for orthotics, plus she tod me how to relieve it with exercise and ice. What worked the best for me is this... before I get out of bed in the morning, I point my toes towards my knees and count to 10 and do that 10 times. It really lessens the pain on standing. Also, if you can't walk maybe you can bike for a while? That also strengthens the muscles around your knees and helps support them. If you haven't seen a Dr for that problem, do it. You don't want any of this stuff to get worse and sideline you for a long time.
Make sure you wear slippers, no flipflops, no high heels , and make sure you VERY GENTLY stretch before exercise and afterwards.
If you need to ice your feet, freeze a water bottle and roll your foot over the bottle while its on the floor and you are sitting.
Good luck, I'll pray you get better soon!

findlay65

I also have been suffering for over 7 months and finally on the mend ...I find that the stationery rowing machine at the gym helps with my calf stretches and I wear heals (not too high) as much as I can so my foot is not continually being stretched. Do not wear flats, thongs, slippers or anything that does not support the arch of your foot. As soon as I wake in the morning I slip on my orthodeel thongs, even shower in them, change into heals for work and am never barefoot anymore.

Also flex your toes back towards yourself in the mornings before you get out of bed...this helps too.

rwhawkes

I had it a few years ago and did a few things.
- night splint so the excruciating pain of the 1st morning step didn't happen
- got some Birkenstock sandals for wearing around the house
- custom orthotics for my shoes
- take time off from what caused the injury (which for me was running)

I don't remember how long it took before I was totally pain free. I wore the orthotics for a few years and started walking without them a few months ago. Big mistake because something is happening now and I put the orthotics back in. I don't have that bruised heel symptom that I did have before, but I'll need to wait and see if it recurs in all its glory.

I understand that there are three big factors that make one predisposed to PF - overweight, overpronation and age. I cannot help the latter two, but I can deal with the overweight, and that's my tactic for 2013.

ETA: I only have / had PF in my right foot, no probs with my left foot. I couldn't imagine it in both feet - that would be 2x excruciating.

sunraew

Sorry you have this to deal with. I hadn't heard of plantar fasciitus until you raised it. It sounds very painful.

After doing a little research into the condition, I wondered if taking oral supplements like a glucosamine and chondroitin joint formula might ease inflammation and evening primrose oil capsules might improve elasticity a little. (Obviously you will want to check with your medical practitioner first.)
http://www.drweil.com/drw/u/QAA366539/glucosamine-supplements
http://www.drweil.com/drw/u/id/ART00354 ]


Exercise in a tepid pool or warm ocean seems the kindest way to burn quite a lot of calories and hopefully reduce the pressure on your feet, if you can manage it.

Take care and I hope your feet mend quickly.

GiddyupTim

My PT had me wrap my arches with tape every day for months. What the tape did was keep my arched area 'stretched'. Felt weird, but that and ball rolling, icing and stretching, it healed itself. I have orthodics now and I wear them in every pair of shoes that I can. It has not come back, but I have felt it starting and I just did what my PT had me do, and it's stayed away.

This is great advice. Get a golf ball and roll out the tender parts every day, maybe twice. Stretch your feet before stepping on the floor in the morning, or get the orthotic sock they sell for PF. Stretch by kneeling down on the floor with your toes pointing forward, toward your knees, push back and sit there for 30 seconds, twice a day or more.
Most importantly, get orthotic arch supports for your shoes. They sell Superfeet in running stores. They work great for me.
I played soccer and I jog and I have had plantar fasciitis for about 15 years. It can become chronic and it is very stubborn. My problem early on was that I was unable to curb my activities much, and my kids were young and I would often have to carry then -- two-three miles down a trail and such. The real problem was that my feet would adjust to their weight, and then they would get bigger, and they would need to be carried, and OUCH! I was back where I started.
I was ready for surgery, until I read about the surgery, and how your feet were afterwards.But then, I came across a description of the kneeling stretch. It saved me. My feet are so much better.

walkwithme1

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