Injured....need advice

wa_tracy
wa_tracy Posts: 110 Member
in Fitness and Exercise
I've been running, taping my foot as I've been nursing plantar fasciitis. It was getting better, then sharp pains at the end of Wednesday's run and I've been limping ever since. I could use some advice on cardio that does't involve mt feet :(. I can still do upper body and core strength but I'm just so bummed I can't get a good sweat in. I'm thinking joining a gym and starting swimming would be good but as a working momma my free time is limited. Thanks in advance for your advice.

Replies

  • anemoneprose
    anemoneprose Posts: 1,805 Member
    Ah, sorry. When I had PF, my physio said light biking, swimming, and maybe Pilates only, plus the exercises I was given (basically these:
    http://physicaltherapy.about.com/od/flexibilityexercises/a/footstretch.htm )
  • sstephanrodriguez
    sstephanrodriguez Posts: 36 Member
    Is any kind of workout (bike/elliptical) with your feet involved completely out of the picture? If so, swimming is a great idea! However, I know how hard it might be for you with your commute to join/stick to a gym, so you may way to invest in some Pilates videos (gives you an excuse for a trip to Target) that strengthen your core and help burn calories.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    Recumbent bike set to resistance 3 and spin at 10-12 mph works for me. Same foot issue, plus back issues.
  • MFPBONNIE
    MFPBONNIE Posts: 94 Member
    Plantar F on my left foot, morton's neuroma on my right. My speed walking days are OVER, my Leslie Sanson and Turbo Jam days - GONE. So I do them in a chair cause I miss using the tapes and boy do I work up a sweat. I do the ellips and bike at the gym, and lift light weights. Its been two years, and this is the third time I've had feet problems, so I dont expect I'll be 100% at any time. Take care and have fun while you "heel".
  • JRaeZins
    JRaeZins Posts: 171 Member
    Swimming!
  • scinamon1
    scinamon1 Posts: 158 Member
    Be careful of swimming. I tore a tendon across the bottom of my foot in January, and it still isn't right because I carried on doing things on it. I found swimming hurt a lot because I tensed and flexed my foot in the water, and ended up breaking a bone trying to walk. I wish I had rested it to begin with!

    Maybe rest your body completely for a few days and then reintroduce upper body cardio? Hope you recover soon! :flowerforyou:
  • jonchew
    jonchew Posts: 239 Member
    If you have access to a gym w/ Cybex equipment, try the Cybex ARC trainer. I'm not a great fan of ellipticals or treadmills, but there's something about the ARC trainer! Zero impact, it'll get your heart pumping and body sweating!
  • melbatoast917
    melbatoast917 Posts: 370 Member
    Cybex Recumbant bike. I would stay away from the Arc trainer. I love that machine, but it doesn't take all the pressure off of your legs. There is no impact, but when I separated my patellar tendon from my tibia, the Arc trainer hurt like a mother!
  • leesehm
    leesehm Posts: 117
    biking if its not sore. use ice if it is sore (ice cube rub it on the planterfascia for 5-10mins), do the stretches (just pulling - not pain) , calf strengthening (3x15 of heel raises - no or v. minimal pain) and invest in some orthotics as your feet are probably over-pronating.
    can visit physio for ultrasound and more guidance on exercises.
    -from a physio (but is hard to give reliable info without talking to you)
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Ugh, sorry about that, I have suffered with that crap myself.

    Pilates are WONDERFUL!



    Just in case you do not know about this. Freeze a bottle of bottled water (fill it about 3/4 full) and then roll it back and forth with your foot, resting it on your heel for a few seconds. It feels great.

    Take care.
  • scorchy808
    scorchy808 Posts: 26
    I thought that's what my foot problem was, I had been doing HIIT running on inclines, I totally trashed my feet and found out the problem was tarsal tunnel syndrome. So I had a steroid shot and wore a mueller for a few weeks and was fitted for orthotics. I had to lay off for a while, the elliptical was okay on my feet and I was still able to do pilates so it wasn't too bad. It took a few months but now I can run for about 30 minutes, but no incline running. I ice my feet after each run and take anti-inflamatories. I only wear motion control shoes. Also I can't go barefoot anymore. I still have pain but it's not as bad as it was.

    I know what a bummer it is, hang in there and whatever you do don't ignore it.
  • Culley34
    Culley34 Posts: 224
    If you're combatting plantar fasciitis, try freezing a water bottle and then rolling your foot on it. Or, buy a lacrosse ball and just continually roll your foot over it.

    Swimming is a great alternative. Perhaps biking as well. If the pool is shallow enough - try running. You won't really notice yourself sweating, but you'll be wiped after a while.
    I've been running, taping my foot as I've been nursing plantar fasciitis. It was getting better, then sharp pains at the end of Wednesday's run and I've been limping ever since. I could use some advice on cardio that does't involve mt feet :(. I can still do upper body and core strength but I'm just so bummed I can't get a good sweat in. I'm thinking joining a gym and starting swimming would be good but as a working momma my free time is limited. Thanks in advance for your advice.

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