Plantar fasciitis and exercise

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

..

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?

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!!

Ouch
I hope you will get better

walkwithme1

I developed PF after running on incline. Both feet with heel spurs. I did everything that's been mentioned. Meds, pt, stretching, ultrasounds, shots, stretching, inserts, fitted for shoes and nothing helped. (I've worked in restaurants for 19 years on concrete floors doesn't help either!)
I saw two podiatrists and both recommended surgery because of my profession.

I had surgery last December and for the most part it's gone in my left foot. But with that being said, the pain does move to the top of the foot after surgery (weird I know, I was warned before surgery) but at least I can walk now without limping and without much pain. It's at least tolerable now.

I stay away from running, elliptical, treadmill and arc machines. Walking is slow at the gym. I bike, bike and did I mention bike? It's the only real cardio that puts zero pressure on my feet. I have custom orthotics I wear, half orthotics I bought at super shoes and I both arch support straps on amazon and halo heels. I rotate between all these. Never wear the same pair two days in a row. And I hate wearing shoes but try to not go barefoot because that is when I end up with the most pain now. Only other tip, Crocs makes a pair of shoes that are slip proof. I needed a new pair for work, read reviews and several people with PF said it helped their feet. Mine cost $60 months ago but recently saw them at famous footwear marked down to $30. They are black and have silver scroll work on top near the opening...really kinda cute and not as goofy looking as their typical designs. If anyone needs more info let me know. Misty

Elma1975

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!

I wish. I have had special soles made and they don´t help, they actually make things worse. When I asked my doctor about it there is nothing to be done (at least not in the country I´m living). I was hoping losing weight might help me and I still hope so.

kmackereth8493

I've dealt with this on and off for two years. The night brace (I use Bird & Cronin) really does help, as does the tennis ball therapy - I take off my shoes at my desk and roll the tennis ball around periodically throughout the day. I've found that massaging my lower legs and arches before bed, and using a heated blanket to keep the muscles relaxed and warm during the night (on a low setting - I use 3 on a 1-10 scale) has helped quite a bit. When exercising, I use the elliptical so there's low impact on my feet and shins (I also have a tendency towards shin splints) and use weight machines to do calf stretches (low weight, high reps - you want to tone the muscles). Hope that's helpful!

Elma1975

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.

wow. that is bad. I also hope losing weight will help...lets cross our fingers

Elma1975

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

Thanks
You sure have been through a lot.
I will be resting now as I´m suppose to be reading for exams so that is a good thing

Elma1975

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,

Thanks

Elma1975

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!

Yeah weird things sometimes work.
I was advised by a doctor to walk in high heels and that takes the pressure off and helped me the first time around with my right foot

Elma1975

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!

Thanks
Yeah I have seen a doctor and podiatrist. I always stretch before going out of bed in the mornings, I have been told to wear a little heal and it takes pressure off especially in longer walks. I tried ice but it made the pain so horrid and since then I have used hot footbaths and keep it warm.
Good luck to you too

readthat

I had this in one of my feet a few years ago. Stretching calves in morning (before getting out of bed) and throughout the day helped a lot. Massage calves and arches. Ice. The thing that finally helped take care of what was left after all that was inserts with good arch support. I had to get a little more expensive one at "The Walking Store" . I still get hints of it every now and then when my calves get tight, but I run all the time now, so its a huge improvement over where I was a few years back.