Need to Exercise, but I can't
tammycolbert
Posts: 236 Member
I have severe plantar faciitis in my heel. I can barely walk. I have tried everything the doctor has suggested I have done a Cast for two months, braces, Physical Therapy and NOTHING has helped it. Of course #1 suggestion is loose weight. I am having such a hard time with this. I am 41 years old I know what to eat and what is good and bad for me, but yet the BAD always calls my name, I have 0 willpower. I joined a gym a year ago and basically I make payments for nothing. I loved going to the gym and now that my heel is messed up I can't go and I know I need this in order to loose. UGH I am so fed up. Sorry just venting.
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Replies
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I refuse to go to the gym. I'm positive I will look like an idiot. I started doing Leslie Sansone low impact aerobics at home a year ago. Lost 60 pounds and 5 pant sizes. I had to buy good walking shoes tho. My feet hurt all the time at first. Do you have good sturdy shoes?
MFP has helped me see the amount of food I eat but it also shows me just how much I work out too. Love it!
Good luck!0 -
I have severe plantar faciitis in my heel. I can barely walk. I have tried everything the doctor has suggested I have done a Cast for two months, braces, Physical Therapy and NOTHING has helped it. Of course #1 suggestion is loose weight. I am having such a hard time with this. I am 41 years old I know what to eat and what is good and bad for me, but yet the BAD always calls my name, I have 0 willpower. I joined a gym a year ago and basically I make payments for nothing. I loved going to the gym and now that my heel is messed up I can't go and I know I need this in order to loose. UGH I am so fed up. Sorry just venting.
Have you tried orthotics? I had plantar facilitis and it does really suck. I have really flat feet but got some good arch support and rarely have any problems!0 -
Good shoes is a MUST!! It is amazing the relief my feet feel when I can wear my athletic shoes. It took me a long time to find just the right pair. The day time is harder because of dress code at work.
Also, does the gym have a pool? Swimming or water aerobics are great ways to exercise but take the pressure off your legs/feet. There are also some sit and be fit programs that are designed for working out while sitting in your chair.
Another thing that you might find helps is to keep a tennis ball under your desk if you can. Slip your shoe off and roll it around on the tennis ball as you work. It helps relive the planter facitis pain (frozen water bottle work too). Good support socks can help as well.
Being at my size and having foot and leg issues has given me reason to search out other options for exercise. I hope some of this helps.0 -
Thank you all for the replies, it helps knowing people out there have the same or have suffered the same way. I don't like the gym for the simple reason that everyone in the one I go to are just in great shape and I feel so bad about myself. I would rather do work at home and that is what I am trying. I recently started walking the stairs at work instead of the elevator. It is only 3 floors but it still is something.0
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You don't have to exerise to lose weight. You just have to make yourself a priority.0
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if you stick to your calorie goal, you can lose wieght without exercsie... dont use your lack of exercise as an excuse to not lose weight.
as the quote goes, in a years time you will wish you started today!0 -
Get thee to a swimming pool. Zero gravity means no pain on your heels.
And trust me, nobody is looking at you in your swimsuit until something pops out of it. So just keep everything tucked in
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I do Leslie Sanson's vids too. And I do yoga and the machines at the gym once a week. I hate exercise - would rather sew my mouth shut.0
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I have that too but not nearly as bad. I just worked through the pain. When it was at its worst, I just stuck to the bikes and lifting. It's eased up enough now that I'm starting c25k and have yet to have any bad pain.0
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Thank you all for the replies, it helps knowing people out there have the same or have suffered the same way. I don't like the gym for the simple reason that everyone in the one I go to are just in great shape and I feel so bad about myself. I would rather do work at home and that is what I am trying. I recently started walking the stairs at work instead of the elevator. It is only 3 floors but it still is something.
Something is always better than nothing.
Walking is excellent.
This is how I initially started losing the weight after my daughter was born and I wasn't quite ready to go back to the gym.
Maybe consider switching gyms?
I never wanted to go to Bally's because I felt like it was a big contest there.
I go to the Y now and I love it. There are people of every age, size and fitness level, so I can fit right in.
Have you considered doing upper body strength until you can get your foot issue figured out?
Logging all my food really helps me stay on track.
Don't give up 0 -
You can lose weight with a calorie deficit. Just using MFP to log your food is all that you need to do - and stop making excuses. You can use the pool, you can use your arms, you can do this. Just decided like so many others have.0
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I know that some gyms can be filled with the young, fit, and gorgeous and can be intimidating. If working out at home is best for you, then great. And you've lost 12 lbs; not to be sneezed at. But one thing you might check into is your local hospital's rehabilitation gym. Ours has a separate section for people who are trying to get in shape (as opposed to those who are being medically rehabilitated). I visited it this weekend and saw normal people working on their health. Very low-key.0
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Sorry you have this, it really is painful! Don't give up, go to your local YWCA or wherever, and swim or do water aerobics. They let me wear water shoes (more like hiking sandals) that supported my foot while I swam. You can bike. Work out with weights at a gym, probably easier with machines rather than free weights though. My gym even has a 'hand bicycle that peopel with sore legs and feet use. There are a LOT of exercises you can do while sitting. Are you stretching it? Icing? Steroid shots?
Good luck and I hope you're pain free soon.0 -
I can sympathize...I've had this too and it's so painful. The water aerobics is a great idea...wish I had thought of that when I had this problem...A lot of great suggestions here. Good luck to you! Hope you find relief soon!0
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You need to get it in your head that working out is for YOU and for no one else. Who cares what other people say or think? 99% of the time, they are NOT thinking what we are anyway. Also, at my gym, everyone is thrilled to see people who are there working on getting healthy and we cheer them on. Most of use have been in your shoes and are still working on it! Get your butt up, face your fears head on and it'll get easier. Now goooooo!Thank you all for the replies, it helps knowing people out there have the same or have suffered the same way. I don't like the gym for the simple reason that everyone in the one I go to are just in great shape and I feel so bad about myself. I would rather do work at home and that is what I am trying. I recently started walking the stairs at work instead of the elevator. It is only 3 floors but it still is something.0 -
I have severe plantar faciitis in my heel. I can barely walk. I have tried everything the doctor has suggested I have done a Cast for two months, braces, Physical Therapy and NOTHING has helped it. Of course #1 suggestion is loose weight. I am having such a hard time with this. I am 41 years old I know what to eat and what is good and bad for me, but yet the BAD always calls my name, I have 0 willpower. I joined a gym a year ago and basically I make payments for nothing. I loved going to the gym and now that my heel is messed up I can't go and I know I need this in order to loose. UGH I am so fed up. Sorry just venting.
WHY does everyone think you need to walk or go to a gym for exercise? When I couldn't walk, I did "sit and be fit" exercises that I found on youtube or on t.v. and still lost weight and built muscle. It;s all about determination and focus. It can be done!0 -
I refuse to go to the gym. I'm positive I will look like an idiot. Good luck!
Do you have a Planet Fitness in your area? Their mottos are "No judgement!" and "You belong!" And they are just $10 a month.
I have seen all kinds of people in there from my size, to really fat, to "What do they need to go to a gym for?" lol. Look em up!0 -
You need to find some kind of exercise you can do.. and just do it. Biking is what I do since I have had the same thing. I also have a severe food addiction. No control whatsoever. I only grocery shop with a list, and that is after I have eaten so I do not impulse buy. Nothing bad in the house at all!!!! And I plan on having one or two healthy snacks a day. Some kind of fruit and nuts. I did a sugar detox. And the first few days are rough. But if I can get through it you can too! I use www.eatingwell.com, and cleaneatingmag.com. Both have really good menus and snack ideas.0
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You have gotten some great advice!! I have been having problems lately with my acheilles tendon, it is much better when I wear tennis shoes but I can't at work... I have found that swimming is the best exercise for me without pain. I jog in the water, do grapevines, crab walk, jumping jacks, cross country jumps, and just plain old swimming laps... It's amazing the difference I feel when i'm in the water and then the second im out of the water I start hurting again... it's hard, especially when I am 24 and weigh 320 lbs so I can't do what most of my friends do. Just keep up the hard work, one good way to get your heart rate up and burn some cals is punches, on days your feet are bothering you, sit on the edge of a chair and engage your abs and do punches to some poppy music, on days you can stand then get into a soft squat and do punches, this is also good in the water b/c you get the resistance from the water. I am a member of the YMCA and I love it as well b/c of the diversity, I usually swim with a lot of older people (water aerobics for arthirits) and then do zumba with young and old, fat and/or fit. I love the YMCA!0
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I too suffer from heel pain and have for over a year. At times I could barely walk so it made exercise difficult if it was anything like, running, jumping, walking etc... So I started cycling. It doesn't bother my heal at all. During the summer I would ride for an hour M-F and more on Saturdays. It's a great way to burn calories.
Also I did buy different shoes. I bought Klogs to wear until I could get back into my tennis shoes. The Klogs have a slightly elevated heal and tons of cusioning. They are shoes Doctors and Nurses wear so they have support for standing on your feet all day. Slowly I was able to start walking more and more. Now I'm in my tennis showes, but had to get fitted for the right show and support so I can walk. I went to a Fleet Feet, not sure if they have one near you. They video taped my walking to determine the right shoe and support as I have flat feet.
Hang in there!0 -
Just a few...modified push ups, Russian twists, modified planks, crunches, reverse crunches...0
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Recumbent stationary bikes = zero foot pressure. You can even do them with no shoes if shoes bother you. What other people have recommended, there are pool fitness aerobics classes you can probably sign up for if your gym has a pool. My YMCA offers water Zumba. Swimming is a killer calorie burner.
There are exercises you can do, but that's not the main problem. If you won't commit to eating a better diet, then you can work out and still not see any drops. And you should probably get your diet set before you start exercising, because exercise makes you HUNGRY. As so many people will tell you, good health starts in the kitchen, and it's hard to outrun (or swim!) a bad diet. Start by getting all the bad foods out of the house (in a trash bag, not eating them), commit to cutting out pop, and go online to figure out what items you can get at fast food restaurants and still stay in your calories (Subway, grilled chicken sandwiches with no mayo from just about anywhere, the fresco meal at Taco Bell, most places have better options anymore).
Good luck to you!0 -
My gym buddy has really bad PF that won't seem to go away but she still comes to the gym with me every day and usually goes for slow walks with her neighbors on the weekends too. There is plenty of other things you can do besides walking. For her, the bike seems to work best as there's no impact. She can also do about 10 minutes on the elliptical or even the stair machine. The treadmill is a bit more difficult but as long as she takes it slow she seems to do ok.
You can also swim, strength train and you may even be able to do yoga. Also look into seated exercises as someone else suggested.
But at the very base of things - as others have pointed out - you're not going to lose the weight (and/or keep it off) if you can't find a way to keep your eating under control. First I'd work on thinking of foods as good or bad - stop doing it. That's a huge part of emotional eating and there's just no need for it. I've lost over 80 pounds while still eating pizza, chocolate, chinese take-out, etc. I just eat less of it than I used to and I make smarter choices about ingredients and portions. It is possible to be a foodie and still lose the weight, it's not either or.
You can do it!0 -
I have severe plantar faciitis in my heel. I can barely walk. I have tried everything the doctor has suggested I have done a Cast for two months, braces, Physical Therapy and NOTHING has helped it. Of course #1 suggestion is loose weight. I am having such a hard time with this. I am 41 years old I know what to eat and what is good and bad for me, but yet the BAD always calls my name, I have 0 willpower. I joined a gym a year ago and basically I make payments for nothing. I loved going to the gym and now that my heel is messed up I can't go and I know I need this in order to loose. UGH I am so fed up. Sorry just venting.
Have you tried orthotics? I had plantar facilitis and it does really suck. I have really flat feet but got some good arch support and rarely have any problems!
^^This! I use to work for an orthapedic and we saw people for this all the time. Good shoes with support will help. I use to get it when I wore cheap shoes and ran. Have you tried rolling your foot around on a tennis ball?? That always helped me. Good luck and don't give up!!0 -
I refuse to go to the gym. I'm positive I will look like an idiot. I started doing Leslie Sansone low impact aerobics at home a year ago. Lost 60 pounds and 5 pant sizes. I had to buy good walking shoes tho. My feet hurt all the time at first. Do you have good sturdy shoes?
MFP has helped me see the amount of food I eat but it also shows me just how much I work out too. Love it!
Good luck!
^^This!
Also check out orthotics. They don't necessarily have to be expensive. I got a pair for $35 at my local athletic shoe store and they have helped tremendously.0 -
I stuck to the cal goal that MFP gave me (and i'm marked as no weekly exercise, and sedentary lifestyle) - and even like that with no exercise i lost 3lbs the 1st week.
Of course - I am wayyyyyyyy up there in size, so it's likely easier for me in the beginning - but something i found while logging daily - that I can eat a whole lot more baby spinach - then i can - wendys hamburgers. and i decided I'm a fan of quantity - so it sorta helped me looked at food different like:
3 oreo cookies - pppshhh forget that! I can have a whole cup and a half of grapes for what that is. I'm not wasting my cals on such a lil' amount. lol
Keep at it friend - it'll improve. And I saw a few people say - and it's true - you have to make the decision that you're #1 - and really really be into it. if you want it, it will happen my friend 0 -
There are A LOT of exercises you can do sitting or low foot impact. Biking, lifting while sitting, and arm stretches (w/ band) are just a few. The suggestion about shoe inserts might just be helpful. I can not deny myself the less than healthy foods. When I do I end up going over board. Remember it isn't about NOT eating it is about eating less.
Good luck!0 -
Get thee to a swimming pool. Zero gravity means no pain on your heels.
And trust me, nobody is looking at you in your swimsuit until something pops out of it. So just keep everything tucked in
I agree with this and I was going to suggest the same...swimming. I know it's a pain to get all wet, and shower and it really can't be done during a work day, needs to come before or after...but it's worth it!
Another thing I did when I was struggling with a foot injury is yoga and stationary biking. Do you think you can do those? Find a good yoga teacher that focuses on alignment. When standing bend your knees slightly so the top of your shin is moving forward more than your ankle, this will help your foot. Also, you can try lifting your toes when standing...don't listen to a yoga instructor that tells you to put them down in your poses! Just do this and you'll get your PF back in order!
Good luck!0 -
I have severe plantar faciitis in my heel. I can barely walk. I have tried everything the doctor has suggested I have done a Cast for two months, braces, Physical Therapy and NOTHING has helped it. Of course #1 suggestion is loose weight. I am having such a hard time with this. I am 41 years old I know what to eat and what is good and bad for me, but yet the BAD always calls my name, I have 0 willpower. I joined a gym a year ago and basically I make payments for nothing. I loved going to the gym and now that my heel is messed up I can't go and I know I need this in order to loose. UGH I am so fed up. Sorry just venting.
You can lose weight without exercise. Your diet needs to be razor sharp. However, you can do all kinds of exercises at the gym even in a cast. Bench press, shoulder press, rows, all kinds of stuff that will help you burn calories and build muscle. I just came off a foot injury and used the time to work upper body.0
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