Plantar fasciitis and exercise

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Elma1975
Elma1975 Posts: 58
in Fitness and Exercise
Hi
Does anyone here have plantar fasciitis? If so what exercise has helped you along your journey?
I have been on my mission since may, lost 29 lbs and now I´m stuck and need a change in routine, but this condition is killing me. I have been walking, using my stationary bike, swimming and now I have started lifting 2lbs now and then. Because of knee injuiry I can´t run, jump or do push ups.
Do you have any good suggestions?
«13

Replies

  • Merci444
    Merci444 Posts: 222 Member
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    Hi, I have struggled with this in the past, and it has not completely gone away.

    I will say that losing weight (even a little) has helped the most of all. I have had problems with this since I was pregnant with my daughter (I gained a lot) I recently damaged my feet so badly, and the PF came back so badly that I could barely walk. I damaged it through a body attack class, then the same day I went to a dance workshop and I was so hurt that I had to sit on the sidelines and then had to be helped to my car. I had to take a break from anything with impact, but I would walk. It was slow (I had to walk like an old woman, so slow)

    What helped me besides losing weight, was the ice pack on my feel alternated with a warm/hot footbath. That increased circulation. I would also do a lot of calf stretches and every morning before I got out of bed I do foot circles, both ways. I still do these even though the condition has abated a bit.
    I would also do standing calk raises to strengthen my foot and that has helped. Rolling a tennis ball under my foot also helped (a LOT) I still do that too.

    I will honestly say that it mainly took time, weight loss and rest. Walking and gentle things like yoga and pilates. I like intense workouts so I did more intense yoga. Definitely stay away from any impact until it has healed a bit.

    I hope it soon gets better.
  • OnionMomma
    OnionMomma Posts: 938 Member
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    I will be starting physical therapy for this real soon. It was ordered by my Sports Medicine specialist I saw just this past week.

    I will try to post some of the things they have me do once I see them.

    He wants me to do PT 2-3 times per week for 4-6 weeks to see if it helps.
  • JCM1969
    JCM1969 Posts: 141 Member
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    Oh its awful!!! I have been struggling with this for a year.
    I have had cortisone shots, been in one of those big "boots" for 6 weeks, wear a brace at night to keep my foot flexed, ice it nightly, 2 rounds of PT and no running or high impact. I stretch my calves 3 times a day and that seems to be the key.
    I do a lot of cycling, low impact kickboxing etc. Just dont push it.. it can take a LONG time to get better.
  • drmryder
    drmryder Posts: 181 Member
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    My PT had me wrap my arches with tape every day for months. What the tape did was keep my arched area 'stretched'. Felt weird, but that and ball rolling, icing and stretching, it healed itself. I have orthodics now and I wear them in every pair of shoes that I can. It has not come back, but I have felt it starting and I just did what my PT had me do, and it's stayed away.
  • klwells08
    klwells08 Posts: 158 Member
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    I've been dealing with it for over a year now. I've had multiple cortisone shots, which did nothing long term. Finally, I got custom orthotics. I wear them constantly and it keeps it under control. I run pretty regularly and with the orthotics I don't have too much of an issue. The only time I seem to run into problems is if I run around the house barefoot too long, like the day before Thanksgiving when I was on my feet cooking all day or if I have two longer runs scheduled close together. When it gets bad I have a prescription from my podiatrist that I take. Usually, one pill knocks the pain back and it is back under the control the next day.
  • feisma
    feisma Posts: 213 Member
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    Struggling with this myself. I was supposed to be running a marathon this weekend and I had to let that plan go because I just didn't bounce back from the PF as quickly as I thought. I do a lot of stretching and massage of the arch and foot in general. So far I can manage up to a 5 miler before the PF starts acting up so I'm just mostly taking it easy and avoiding long runs and impact. The key for me seems to be keeping the foot limber and stretched out. Taping helps if done correctly but admittedly, I'm kind of lazy about it.
  • AEB_WV
    AEB_WV Posts: 323 Member
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    Make sure you consistently flex and stretch before getting out of bed and after sitting for long periods. Mine stays under control when I do this and + naproxyn when that and heel spurs flare up. I'm able to run for exercise with these conditions so maybe they are not as bad as yours.
  • Elma1975
    Elma1975 Posts: 58
    Options
    Hi, I have struggled with this in the past, and it has not completely gone away.

    I will say that losing weight (even a little) has helped the most of all. I have had problems with this since I was pregnant with my daughter (I gained a lot) I recently damaged my feet so badly, and the PF came back so badly that I could barely walk. I damaged it through a body attack class, then the same day I went to a dance workshop and I was so hurt that I had to sit on the sidelines and then had to be helped to my car. I had to take a break from anything with impact, but I would walk. It was slow (I had to walk like an old woman, so slow)

    What helped me besides losing weight, was the ice pack on my feel alternated with a warm/hot footbath. That increased circulation. I would also do a lot of calf stretches and every morning before I got out of bed I do foot circles, both ways. I still do these even though the condition has abated a bit.
    I would also do standing calk raises to strengthen my foot and that has helped. Rolling a tennis ball under my foot also helped (a LOT) I still do that too.

    I will honestly say that it mainly took time, weight loss and rest. Walking and gentle things like yoga and pilates. I like intense workouts so I did more intense yoga. Definitely stay away from any impact until it has healed a bit.

    I hope it soon gets better.
    Hi
    Thank you very much.
    I had problem with my right foot two years ago, it healed with all the stretching, keeping it warm and I did like you before going out of bed and still do. Now my left leg is giving me hard time and I´m doing the same things as before and still it won´t heal. I bought a splint on amazon and look forward to see if it will help me.
    Thanks
  • Elma1975
    Elma1975 Posts: 58
    Options
    I will be starting physical therapy for this real soon. It was ordered by my Sports Medicine specialist I saw just this past week.

    I will try to post some of the things they have me do once I see them.

    He wants me to do PT 2-3 times per week for 4-6 weeks to see if it helps.
    Thanks
    What is PT?
  • Elma1975
    Elma1975 Posts: 58
    Options
    Oh its awful!!! I have been struggling with this for a year.
    I have had cortisone shots, been in one of those big "boots" for 6 weeks, wear a brace at night to keep my foot flexed, ice it nightly, 2 rounds of PT and no running or high impact. I stretch my calves 3 times a day and that seems to be the key.
    I do a lot of cycling, low impact kickboxing etc. Just dont push it.. it can take a LONG time to get better.
    Thanks
    You have gone through a lot to fix this. I bought a splint at amazon and hope it will help.
  • Elma1975
    Elma1975 Posts: 58
    Options
    My PT had me wrap my arches with tape every day for months. What the tape did was keep my arched area 'stretched'. Felt weird, but that and ball rolling, icing and stretching, it healed itself. I have orthodics now and I wear them in every pair of shoes that I can. It has not come back, but I have felt it starting and I just did what my PT had me do, and it's stayed away.
    Thanks
    I need to try the ball rolling
  • Elma1975
    Elma1975 Posts: 58
    Options
    I've been dealing with it for over a year now. I've had multiple cortisone shots, which did nothing long term. Finally, I got custom orthotics. I wear them constantly and it keeps it under control. I run pretty regularly and with the orthotics I don't have too much of an issue. The only time I seem to run into problems is if I run around the house barefoot too long, like the day before Thanksgiving when I was on my feet cooking all day or if I have two longer runs scheduled close together. When it gets bad I have a prescription from my podiatrist that I take. Usually, one pill knocks the pain back and it is back under the control the next day.
    Thanks
    Where I live they don´t describe drugs or cortisone. I will have do get over it with stretches, keeping it warm and insoles in my shoes.
  • Elma1975
    Elma1975 Posts: 58
    Options
    Struggling with this myself. I was supposed to be running a marathon this weekend and I had to let that plan go because I just didn't bounce back from the PF as quickly as I thought. I do a lot of stretching and massage of the arch and foot in general. So far I can manage up to a 5 miler before the PF starts acting up so I'm just mostly taking it easy and avoiding long runs and impact. The key for me seems to be keeping the foot limber and stretched out. Taping helps if done correctly but admittedly, I'm kind of lazy about it.
    Thanks
    I´m sorry to hear you had to change your plans
    I have to learn the taping.
  • Elma1975
    Elma1975 Posts: 58
    Options
    Make sure you consistently flex and stretch before getting out of bed and after sitting for long periods. Mine stays under control when I do this and + naproxyn when that and heel spurs flare up. I'm able to run for exercise with these conditions so maybe they are not as bad as yours.
    Thanks
    Here I have no drugs to help except ibuprofen and they don´t do anything for me so I skip it.
  • OnionMomma
    OnionMomma Posts: 938 Member
    Options
    I will be starting physical therapy for this real soon. It was ordered by my Sports Medicine specialist I saw just this past week.

    I will try to post some of the things they have me do once I see them.

    He wants me to do PT 2-3 times per week for 4-6 weeks to see if it helps.
    Thanks
    What is PT?

    PT= Physical Therapy

    I did learn this past week (on my own) that wearing my lifts in my shoes (non custom) caused me some serious lower back pain on the same side that I have my P.F. on. It was horrid. I am taking 2 full days off of the gym for it, it was that bad.

    I sple to my Dad (who has custom orthotics) and he was told when he got his, NOT to wear them full time in the beginning. Only to wear them for a couple hours. I guess the pain was from wearing them to work for 3 days straight, doing 2 one mile (personal best) runs and lifting and doing HIIT cross fit type exercises.

    It really hurt!!
  • SmallMimi
    SmallMimi Posts: 541 Member
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    under water ultra sound resolved mine.
  • AtlantaWriter
    AtlantaWriter Posts: 91 Member
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    You said you're swimming, that's what I do when my plantar fascitis acts up. Sometimes water aerobics even bothers it, so that's when I get in the deep end with weights and work out with no impact. Also, if you have insurance, and you haven't already done so, see a podiatrist. I got some steroid shots for mine once and it helped a lot. Best of luck, it's no fun!
  • DebbieLyn63
    DebbieLyn63 Posts: 2,650 Member
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    I have had this off an on for a few years, but since I started cycling more it has gotten worse. I love to go barefoot or wear flip flops year round and that is bad, as I have really high arches.

    What has helped is doing calf stretches, achilles stretches frequently thru out the day.

    I also put some stick on arch supports in my flip flops. You can't see them when I have them on, and they really have helped a lot.

    Wearing shoes instead of going barefoot helps, as bad as I hate it.
  • Guamybear
    Guamybear Posts: 1,061 Member
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    I have had it for almost a year..at one point it was so bad that I had to take medical leave from work to stay off my feet. I have two sets of inserts for them. I bought ortho flip flops for around the house that really help.

    I hope with losing weight I might be able to get rid of it.. I would stick to the swimming on the days when it is bad or just walking if you can.

    For me, I couldn't really do anything until I got the pain under control. I had to quit a job and get another one where I don't stand as much just to not aggravate it anymore.
  • bankmd
    bankmd Posts: 20
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    I had it a few years ago, and it randomly cropped up again a few weeks ago. I just bought a boot on Amazon to wear since I lost my old one (if you search plantar fasciitis boot on Amazon, you will see what I mean). The idea is that you want the plantar fascia to heal fully extended, not scrunched up so that it is more prone to tear. My physical therapist also told me to put shoes next to my bed with support so that when I got out of bed, I did not continue to tear/reinjure my plantar fascia by putting full pressure on it with those first barefoot steps in the morning. I also have worn insoles . . . I run on my forefoot, so I would probably not have known which ones to buy if I had not gone to a sports medicine doctor and then a physical therapist.

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