Grrrr... Plantar Fasciitis

I had it and had to have surgery for it as no other options were working for me. Best move I've ever made considering I was to the point that I couldn't walk any more. Most painful thing I've ever experienced. Good luck with your treatment! :happy:

I went through the same at the beginning of the year. Make sure you are stretching the muscles in the area well every morning and each night. An anit inflammatory like ibuprofen after any workouts and rolling a frozen water bottle under your feet after workouts/walking. As for cardio, the ARC trainer does not pound your feet and I find it much easier on my knees than the elliptical.

Good Luck, but be safe, you really need your feet in good shape

Once you get your orthotics figured out never go barefoot. I have them in my walking shoes and my slippers. Birkenstocks actually help me too. I keep them by the bed and I get out of bed and slip right into them. It was so hard to give up going barefoot, but my plantar fasciitis thanks me. I live in a no shoe house, but I'm the only one who is allowed to wear shoes.

I remember once I got my footwear situation figured out and with icing my foot pain took a few months to settle down. Then I slowly began walking for exercise again.

Don't get discouraged. Keep working on it with your Dr. It will get better.

Been there done that. My story is similar, so I sympathize. I still get flare ups periodically and I have tried most everything without a Rx. The pain is spectacular while it lasts. I have had broken bones in my feet that hurt a good deal less.

The good news is it is kind of a pain driven thing (for me anyway). The fascia stretching and tearing pretty much always delivers pain in proportion to the extent of the problem, so your pain level will tell you how far you can go if you listen to it. For regular cardio like walking mine never seems to get worse during the exercise, so if it's manageable at the start, I don't have any problem finishing. Sprinting or other power movements are another story. When you are kind of in-between when you can feel it, but it isn't terrible, rowing biking, elliptical or other non impact movements work pretty well.

If you are like me you may be prone to it for a long while, so you'll have to take steps to minmize flare ups.

What has worked for me:

1. Never go barefoot, wear something with an arch that fits your foot even around the house. Ortho inserts for your shoes can also help give better arch support and prevent the problem.

2. Use a night splint that keeps your foot flexed during sleep, which helps relieve the pressure. You can get them online or at your local drug store.

3. Roll a ball (baseball, golf ball, etc.) with some pressure under your arch periodically to break up scar tissue and relieve the tension. It hurts at first, but it does help with the pain. You can also roll a frozen 16oz water or gatorade bottle under there, which also provides some relief from swelling and pain.

4. Get a foam roller and roll out your calf muscles every day. Apparently too much tension in the calf can exacerbate the problem. This is a kind of Active Release Therapy without the actual physical therapy, which can also be an option.

5. Do towel stretches of your calf and hamstring every day to help prevent further problems.

6. Negative calf raises seem to help me prevent further problems when the pain subsides.

7. If all else fails, your local doctor may Rx cortizone shots and orther therapies. Mine mentioned them as an option, but wanted me to rest and try stretches first.

Good Luck!

Calf stretching is key to keeping the problem at bay.

Both of my parents were long distance runners and both developed PF and heels spurs. My dad did the quick fix surgery while my mom eased the pain with cold wine bottles and stretching. My mom is pain free and can still run. My dad continues to struggle with both PF and spurts (he refuses the extra stretching).

Another suggestion is willPower and Grace if there is a certified class in your area. I started taking the class because I enjoyed the cardio portion but found out it is actually billed as a foot fitness class (you do it barefoot). I've noticed that since taking the class regularly, I have less tightness in my legs and feet when I run. I believe it is because I'm better aligned and now run toe to heel.

Here's the website: http://www.willpowermethod.com/willpower-grace

And yes, men do take the class

Wishing you a speedy recovery.

Golf ball/tennis ball/frozen soda bottle for stretching the fascia under your foot, and then read up on barefoot/minimalist running and why the shoes we wear cause all kinds of problems with our feet.

I'm NOT recommending you run barefoot, just that you think about how orthotics and other types of shoes restrict the natural movement of your foot and the problems that causes.

I had the same thing a few years ago. Cortisone injections with wraps for about 3 weeks helped. Also an anti inflammatory meds. I now do stretches for my feet that seem to help. The orthotics were a complete waste of money. I spent $400 for 2 pieces of crap that stay in my dresser drawer. Invest in a good pair of shoes with good arch support. Check out Footsmart.com. Good luck!!!

Cortisone injection, stretching, ice and especially orthotics helped. I wear orthotics all the time or flip flops by ortha heel and have no problems now.

I suffered with PF for years not knowing that was what it was. Every morning I'd get up and couldn't put any weight on my heel. Manage to hobble to the bathroom and then magically it would be gone. It would go away for awhile and then come back. Finally, I remembered to tell my doctor about it and he diagnosed it. He gave me a sheet of exercises and instruction for taping my foot. Stretching my foot and keeping it taped at night (24 hours for the first couple of weeks) was the most effective. I was worried about walking too but that actually helped although initially it was painful. Losing weight has brought a lot of relief.

When mine flares up I resort to the Strausberg (sp?) sock when I sleep. It keeps the foot bent while you sleep so your tendon heals extended, so when you wake up you don't injure it again with your first step.