Exercises for folks with foot issues?

my2apps
my2apps Posts: 2 Member
edited January 9 in Fitness and Exercise
Hi everyone!
I'm new here...name's Christi. I'm looking to come up with some good workouts that won't cause my feet any more problems than they already have.
I currently suffer from Plantar Fasciitis, no doubt due to my obesity, and the pain is pretty severe. I really want to start an exercise routine but I have no idea what I can do that won't exacerbate my foot issues.

Any suggestions? Or am I doomed to "sit and be fit" re-runs?

Thanks!
Christi

Replies

  • Free69
    Free69 Posts: 8 Member
    I'm looking for the same answers :(. I had the cortesoid injections yesterday, which hurt like ### so I want to know how to void having more problems. But I can't forever use my foot pain as an excuse to not do nothing. I will follow your post and hope you get some good responses!

    For a start buy some good shoes and wear them ALL the time, try taking 3 nuerophen a day while working out what exercises to do!
  • GuybrushThreepw00d
    GuybrushThreepw00d Posts: 784 Member
    So walking and running are out?

    Down at my gym they have an "arm bike" contraption.
    How about just a normal bike, would that work?
    What about some some of the core work on a p90x dvd?
  • PurpleTina
    PurpleTina Posts: 390 Member
    Swimming. Great non weight bearing exercise.
  • jenndymond
    jenndymond Posts: 117 Member
    My physio has given be a series of excersises to strengthen the muscles in my feet to help with this.

    Place a towel on the floor and use your toes to pull the towel toward you. Im suppose to do this about 10 times a few times a day.

    Use a golf ball and roll your foot over it to break up the cartilage and stretch the tendons on the bottom of your feet. My feet get quit sore from this but it has almost eliminated the pain when I remember to keep it up.


    It takes awhile put it does help. Im now running a few times a week without pain.
  • dovetail22uk
    dovetail22uk Posts: 339 Member
    Swimming. Great non weight bearing exercise.

    Couldn't agree more!
  • sexygenius
    sexygenius Posts: 1,078 Member
    swimming is really good, and you can punch the air for cardio too
  • shandi_b
    shandi_b Posts: 153 Member
    I have what my podiatrist called "mortons neuroma" in both my feet, but more on my left foot than my right. At my worst, just walking inflat shoes from my car to the office was unbearably painful. Good shoes and I also have orthotics which help reduce the pain when exercising. (and have just started slowly working on c25k)
    Starting out though I did clinical Pilates and water aerobics. Water aerobics is a great cardio workout and low weight bearing.
  • 714rah714
    714rah714 Posts: 759 Member
    I had a pain/burning sensation on the ball of my foot last year and found these Silipos Softzone Pure Gel Gel Metatarsal Pad on Amazon which really helped. Sorry if this sounds like a commercial, but I went through a number of products before I found one that worked for me. Best of luck to you.
  • hereisgone125
    hereisgone125 Posts: 79 Member
    I have plantar's facitiis, too, among other foot issues, so I definitely feel your pain. Usually I split my workout, 10-15 min on a stationary bike, and 10-15 minutes on the elliptical. Using the elliptical doesn't stop the pain, but it's less intense because my feet aren't pounding down on the sidewalk/treadmill. I would love to swim, it's very easy on the feet, but I don't have access to a pool.


    Also, before I work out, I make sure to stretch out my foot (usually pulling the ball of my foot back with a towel) to loosen that tendon a little bit. And then after my work out I roll my foot on a frozen bottle of water to relieve any pain/swelling that did occur.

    Good luck!
  • BerryH
    BerryH Posts: 4,698 Member
    I'm a martyr to plantar fasciitis and have had to reduce my running to no more than 40 minutes to avoid a flare-up.

    Take ibuprofen three times a day for a week to relieve pain, reduce swelling and aid recovery, not just when you feel pain. Keep a frozen water bottle in the freezer and roll it firmly under your foot for 15 minutes twice a day. Get some gel insoles for the shoes you work out in - I bought Sorbothane ones from Amazon and they made a huge difference. When not exercising, wear shoes with at least a 1" heel to distribute more of your weight towards the ball of your foot.

    For exercise, as others have said non-weight-bearing is key. Try swimming, rowing or an exercise bike.

    Hope you recover soon :flowerforyou:
  • Louder4
    Louder4 Posts: 57 Member
    I too have all kinds of foot issues and last year had 2 diferent surgeries to help fix them (bunions, bone spurs, scar tissues, screws, etc).
    Currently I am doing a couple different dvds for exercise and the pain is not too bad. They are BL Power Sculpt and Kathy Smith Lift Weights to Lose Weight. I also try to go for a short walk (20 min) once a day. Advil, good shoes and the less impact the better!
    Good luck!
  • my2apps
    my2apps Posts: 2 Member
    Thank you all so much for the replies!

    I will be looking for some inserts for my shoes soon as well as pricing a water aerobics class. I figure, until I get some of this weight off I am going to have to take it slow with the exercise. And that might just turn out to be a blessing in disguise!

    I really appreciate all of the information on dealing with the specific foot problems, just a couple of days of stretching, rolling of the frozen water bottle and some Motrin and I'm able to make it through my day with less pain.

    Thank you all again! :flowerforyou:
This discussion has been closed.

Categories