New Exercise and Eating Regime with Plantar Faciitis!!!

hayley1973
hayley1973 Posts: 12 Member
in Introduce Yourself
I have the dreaded Plantar Faciitis from over doing my power walks, I am gutted! The recovery time can be anything from weeks to months, I have been in panic mode and thats led to over eating in the last week and now its time to sort myself out!!! Today I feel yuck but I am making myself go swimming and on a strict calorie controlled diet, I need to lose these extra pounds and also continue with my weightloss and fitness plan as best I can! Anyone out there got any success stories on Plantar Faciitis? If I keep within my calorie allowance and just swim 3 times a week should I still lose weight? I have also been told that you dont need to cut out wholemeal bread/porridge/peanut butter and things like that, its more to do with your calorie allowance and not necessarily the food items? Is this right? Im not stupid and know that I cant eat 1200 calories of chocolate but I would still like toast and stuff like that...advice please ;)

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  • Kabijots
    Kabijots Posts: 218 Member
    I regularly get Plantar Faciitis and I actually find that walking helps (although the first steps in the morning are unbearable) it does get better during the day as long as I don't sit for too long. Maybe cut out the power walking until it not so inflamed but you'll be all right just going out for normal walk. It'll mean you will still get some health benefits, though probably not what you are used to.

    Weirdly, walking with a little bit of a heel seems to help it too (I normally wear flats for work but swap them for something a little higher maybe an inch or inch and a half). Probably because the weight is shifted slightly forward and taking the pressure off the heel.

    Before you return to power walking it might be a good idea to get your gait assessed (here in the UK there are lots of specialist running stores that provide this). This makes sure that you are wearing the right shoes for you and the type of surfaces you walk on.

    Also, check that you are power walking correctly (am sure you are but it doesn't hurt to see whether you have picked up any bad habits). Pain is our body's way of telling us that something is not right, so it is a good starting point to ensure you don't get it in the future. :)

    As for losing weight - reassess your activity levels with your injury. If you were super active before and only moderately active now, amend your calories - you can do this in the settings ^^ up there somewhere. This will adjust your calories so they are around 20% lower than your new TDEE. Once you are back to health, adjust it back to where it was before, so that you get more calories for your higher activity.

    I personally eat pretty cleanly - purely because you get more for your 'money'. I couldn't do without my porridge in the morning because for 187 calories I'm full until lunchtime. I would recommend you eat well for your body (wholegrains (that includes toast!), loads of fruit and veg, protein, carbs, dairy etc) but you have to do what suits you.

    Anyway, do what you can. Don't give up and be positive. Good luck :)

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