Grrrr... Plantar Fasciitis

newmanmb463
newmanmb463 Posts: 44 Member
in Motivation and Support
Well this just sucks... I've been on MFP for about 2 months now, and have lost 32 lbs. It's been a great experience so far, one of the things that I've enjoyed most is the 2-4 mile walk that I've been taking at lunch. Last Wed. I had a sharp searing pain in my right arch on and off all day, and then since then it's been a non stop pain since then.

I went to see a Podiatrist today, and sure enough, it's Plantar Fasciitis (and a developing heel spur too). He wrapped my foot up to give it some support, and when I go back next week, we'll talk about whether I need orthotics or not, but now, I'm scared to go walking again. The pain (other than that first day) hasn't been to bad, but the last thing that I want to do is to make it worse and have to deal with pain like that on a regular basis.

It's depressing to be making progress, and then have something like this happen. I've tried the recumbent bike in the gym a couple of times, and that just doesn't do it for me. Does anyone have any other suggestions of cardio that I can do to keep this weight loss going, without having to be worried about damaging my feet?

Thanks!
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Replies

  • lorettarailing
    lorettarailing Posts: 4 Member
    bicycle
  • Gr8mum77
    Gr8mum77 Posts: 15
    The elliptical is my favorite. You're still on your feet, but you aren't raising them up and bringing them back down like you do on the treadmill. It is more like a seamless transition from step to step. Good luck and feel better!
  • wallisjules
    wallisjules Posts: 18
    I suffered with this in both feet for about a year. I got orthotics and had a few pain relief injections but didn't really do much. In the end I had Extra-Corpreal Shock Wave Therapy (ESWT) and after 4 treatments and about 6 weeksafter I have never had pain again and that was about 5 years ago.

    I still wear the orthotics in my gym shoes and do a range of cardio classes and my feet have been great. I do Body Balance and i am sure this also helps keep my feet in check with all the great stretches.
  • newmanmb463
    newmanmb463 Posts: 44 Member
    Thanks, I'll ask the doctor about this, but will have to take it slowly on the elliptical. The few times that I've tried it, it has hurt my knees (hopefully when I get down another 30-40 lbs, that will get better).
    The elliptical is my favorite. You're still on your feet, but you aren't raising them up and bringing them back down like you do on the treadmill. It is more like a seamless transition from step to step. Good luck and feel better!
  • newmanmb463
    newmanmb463 Posts: 44 Member
    I read a little about ESWT. Hopefully, I caught this early enough that with some rest and maybe orthotics I'll be OK. Thanks for the information though, and I'm glad that you're over it!
    I suffered with this in both feet for about a year. I got orthotics and had a few pain relief injections but didn't really do much. In the end I had Extra-Corpreal Shock Wave Therapy (ESWT) and after 4 treatments and about 6 weeksafter I have never had pain again and that was about 5 years ago.

    I still wear the orthotics in my gym shoes and do a range of cardio classes and my feet have been great. I do Body Balance and i am sure this also helps keep my feet in check with all the great stretches.
  • MissNations
    MissNations Posts: 513 Member
    Swimming, if you can.
  • hunterpie
    hunterpie Posts: 2 Member
    stretch several times a day....trust me...will help a ton!
  • Four_Leaf_Clover
    Four_Leaf_Clover Posts: 332 Member
    Also try rolling your foot over a cold soda can (sounds crazy) and keep your calves stretched well. I had it for a while and it was very related to tension in my calf muscle. If you have the option, a chiropractor may be able to help also - bad alignment can exacerbate it. Mine also had this "thing" (technical term LOL) that looked like a stick with beads on it - you would roll it up and down the back of your calves to keep the muscles lose - he said it helped a lot with PF.

    Well made, well fitting shoes are also key - and never go barefoot - always wear shoes even in the house.
  • alvalaurie
    alvalaurie Posts: 369 Member
    I was diagnosed with this also last year. He gave me a cortizone shot, put me in the wrap for 10 days with NO walking or running, then fitted for orthotics. It helped & got better....for a few months. Slowly it came back but in the other foot also. Now I just wear my orthotics & threw out all my flats (not an issue you'll have obviously). It's to the point I absolutely cannot walk without shoes of some sort on but his next suggestion to me was surgery & I refuse to go that route. You can get a great cardio workout on the bicycle, elliptical or Concept II Rower. Good luck!
  • mlclarke22
    mlclarke22 Posts: 551 Member
    dont get down!! there are spome foot streteches you can do to help with the pain as well as rolling your foot over a ball. I had the same thing a few months back and with a little time and patience it got better..try doing other excercises in the meantime such as swimming or weight training!! good ,luck!
  • grumpster72
    grumpster72 Posts: 43 Member
    I've had ongoing plantar fasciitis for a while now and bicycling does seem to help. They tell you to stay off your feet, but that's not going to happen.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Believe it or not. You don't really want to 'rest' with Plantar's. What you need to do though is to stretch that tendon before you get out of bed every morning. The tendon gets stiff in the night. You have to stretch it out before bearing weight on it each day. Also, freeze a water bottle and roll it around under your foot. The cold will ease the inflammation. Plantar's does get better over time so it's not a big deal. Don't let this minor setback hold you down.
  • eandrsmom
    eandrsmom Posts: 119
    Lots of stretching. You can find the exercises on the Internet. More importantly....you need a great pair of shoes. Personally, I have found that all I can wear comfortably now are Asics. Took me hours to try on probably 150 pairs. Lots of arch support and heel padding. I spent 6 months in pt and a night boot. Don't push yourself to that point please!!! If walking hurts, don't do it. :) And once it feels better, make sure to keep up the stretching. Good luck!!!
  • SheilaN1976
    SheilaN1976 Posts: 266 Member
    i feel your pain...literally...a few months ago i was diagnosed with Plantar Fasciitis and Plantar Fibromatosis in both feet, however, now, only my right foot gives me pain which does make it difficult with working out. i am not about to have surgery though so i am suffering with the pain and trying to ignore it the best i can. i wear orthotics in my sneakers, and bought Strutz which are awesome because it allows me to walk barefoot or just in socks, and without pain but if i walk for any distance my foot will hurt.
  • Wonderwoman2677
    Wonderwoman2677 Posts: 428 Member
    I'm dealing with it now too. I also developed it after losing about 25 lbs. I know it's frustrating. Here are my tips:
    Frozen water bottle...roll your foot over it for 10 min.
    Stretch 5-6 times a day...use a step to hang your heel down below the rest of your foot for 30 seconds a few times, alternate feet.
    I bought heel cups for $8. They help the pain immediately, but they push my feet forward so I need a 1/2 size bigger shoe now. I think they're throwing my body mechanics off too, since my knees have been hurting since I began using them. It's still better than the heel pain.

    As for other exercise, I still walk...even though it hurts.
  • Promqueen_74932
    Promqueen_74932 Posts: 203 Member
    The elliptical is my favorite. You're still on your feet, but you aren't raising them up and bringing them back down like you do on the treadmill. It is more like a seamless transition from step to step. Good luck and feel better!

    Agree :happy:
  • gigivanb
    gigivanb Posts: 4
    I have a frozen water bottle that I roll under my foot. Ibuprofen. LOTS of stretching. Lots and lots. Shorten your stride. Get your feet evaluated for perhaps a new shoe -- I lost weight, my foot changed because the way I walk changed. Hope it feels better fast fast. p.s. dont run around barefoot when you're at home -- that's what hurts me the most :(
  • dkmclean
    dkmclean Posts: 8 Member
    Believe it or not. You don't really want to 'rest' with Plantar's. What you need to do though is to stretch that tendon before you get out of bed every morning. The tendon gets stiff in the night. You have to stretch it out before bearing weight on it each day. Also, freeze a water bottle and roll it around under your foot. The cold will ease the inflammation. Plantar's does get better over time so it's not a big deal. Don't let this minor setback hold you down.

    I had the same problem and ran through it. The frozen water bottle is the best, I had one at home and one at work. I run 4-5 miles a day at work and I actually can't remember when my PF stopped bothering me but I never stopped running/stretching. Good luck
  • SavageFeast
    SavageFeast Posts: 325 Member
    I had horrible plantar fascitis in both feet until very recently (I started my weight loss in May at 394 pounds and it was hard to even get out of bed and walk the few feet to the bathroom). I started doing water aerobics and treading water, lost 60 pounds, and in the last two weeks or so have felt huge relief of my PF. If you can access a pool, it may do wonders for you like it did for me, Also as others have suggested, bicycling and the elliptical may be good options. I think what has helped the most is steady weight loss, so it would be great for you to focus on refining your eating to maximize your weight loss and get relief for your feet and entire body. Best wishes!
  • Briszler75
    Briszler75 Posts: 88 Member
    I had it, I got it because I went running in poor shoes. I stopped running, did stretches and now I have a bike. Would love to go running again but this time with proper shoes and when I've lost a bit more weight.
  • jdennis719
    jdennis719 Posts: 32 Member
    oh, I so feel your pain. And its excruciating as I remember so well. I went to a podiatrist as well; did the stretching, the rolling my feet over a frozen water bottle, then used warm water bottles, used the wraps and then got orthotics for my shoes. Very little relief. Then someone told me about acupuncture. I thought they were crazy but I tried it anyway because I also had a bone spur. After about 3-4 visits to the acupuncture to specifically work on my feet, everything resolved. I'm constantly in flat sandals or flipflops in warmer weather and even barefoot around the house. (knock on wood) and the PF never came back.
    Sounds crazy I know, but I walked alot too and I was trying to start running...I didnt want to lose that because of my stupid feet.
    It was amazing how quickly it all went away. It's been almost 3 years now and I'm still pain free.

    I wish you luck.
  • TexasTroy
    TexasTroy Posts: 477 Member
    "MissNations" , above had a great idea..."Swimming". you could even walk in the pool-low impact and with the resistance the water provides it will be a great calorie burner-the best of both worlds.

    Good luck
  • lilteepot
    lilteepot Posts: 97
    When I had this, my doctor told me to buy those pharmacy-sold dr. sholl arch support inserts for every pair of shoes I owned, and even to purchase a pair a slippers that I could put inserts into as well. Then I was never to put my feet on the floor if I didn't have shoes on. I did what he told me, along with some easy exercises to strengthen my feet/ankles (the rolling cans/bottle with the feet, thing) and it took a little while to get back to normal, but I haven't had any problems since.
  • BarbellBlondieRuns
    BarbellBlondieRuns Posts: 511 Member
    I feel your pain. LITERALLY. I am experiencing another round of PF myself right now. It's a real bummer because I was just getting very into running. I love my walks too but at the moment I am taking some time off to heal my foot. I do have to wear orthodics and I wear them all the time. Every once in a while I will become an idiot and think that PF is a thing of the past and I'll quit doing my prevention care and then BAM, it's back.

    Please, don't walk or do anything that hurts your foot right now. Wear shoes with a great big arch support all the time. Stretch your calves daily, especially first thing in the a.m. for a few min at a time. A 20 oz bottle of ice is a great way to massage your foot (roll back and forth) while you decrease the inflamation.

    As far as your weight loss success - Do not let this stop you! Calorie counting is what drops the pounds off. Since my favorite types of cardio at off limits at the moment, I am finally getting back into heavy lifting. I know I'll be back to walking within a couple weeks and then I'll slowly build my running program back up. Don't let this stop you!
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Rolling your arch on a golf ball is also good. Because it's small, it can really get in there. The cold pop can is probably good too, but is a little larger.
  • KeepGoingRhonda
    KeepGoingRhonda Posts: 527 Member
    Oh gosh I feel your pain...I suffered with it for years! ...and tried EVERYTHING!! Unfortunately nothing helped it , until I got Cortizone shots in each heel. Ouch! I hope that with help early on you will get relief quickly! Do lots of stretching, icing, really good shoes. I rode bike and did elliptical and swimming when it was at it's worst. Good luck to you!
  • DarthCeltic
    DarthCeltic Posts: 1,236 Member
    you planted what?
  • BarbellBlondieRuns
    BarbellBlondieRuns Posts: 511 Member
    @jdennis719 - You got my attention! I've never tried accupuncture (sp?) but that is awesome that it helped you so much! I wonder if I can find a practitioner near me. Definitely worth a shot! I've had PF on and off for years. The first time I got it, I thought I could just work through the pain. WRONG. I ended up with PF that lasted over a year! These days I catch it quickly and heal it quickly but it's still a recurring problem :(
  • TerrieBNLWECHANGED
    TerrieBNLWECHANGED Posts: 27
    I have and HATEEEEE PF. I was on my butt for a year with it. Finally went to a podiatrist. He made me buy and wear orthodics. He said "I want you to have these on at all times unless you are in the shower or in bed". I did so and it fixed the problem pretty quickly. No harm in having to wear orthodics. Especially if they are an aid for your arches. :)
    Here's a photo of my sexy spurs LOL.

    https://pbs.twimg.com/media/Alz7skuCEAA4Y82.jpg
  • JBApplebee
    JBApplebee Posts: 481 Member
    I suffered from plantar fasciitis for about 5 years. I did all the exercises, had a couple of cortisone shots & I have the orthotic inserts, but nothing really helped & it got so bad that I had back & hip problems from it & could barely walk upright. Then last summer I went to a place called Synergy Chiropractic Spine & Joint Center. They perform Active Release Technique (ART), which means they actually work on the tissues surrounding the affected areas. It took about 3-4 months of treatment, but I am pain free. I feel like a whole new person. I've lost about 40 pounds this year & I actually ran my first ever race (a 10K). I cannot recommend ART highly enough! Here's a link to find out if there are any ART providers near you.

    http://www.activerelease.com/providerSearch.asp

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