Plantar fasciitis

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jopohle
jopohle Posts: 7
in Fitness and Exercise
I need some advice on how to get my cardio in that I need too. I have Plantar Fasciitis and I'm not able to run or walk. Even said not to do the Ellipitical for awhile. Any idea's would be helpful. Thanks in advance.

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  • Clew
    Clew Posts: 910 Member
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    Hi! I just put up a post about knee-friendly workout ideas so we're sort of looking for similar suggestions. Have you tried bellydancing? It's a great core muscle workout and it's a lot of fun :) If you can't find a class or if you feel self conscious about it there are a lot of good DVDs.

    Hope this helps!
  • foxxybrown
    foxxybrown Posts: 838 Member
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    Can you swim?
  • lisacolleen
    lisacolleen Posts: 2
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    Hi,

    I have Plantar fascitis in both feet as well, as well as flat feet. I found with the right running shoe and the right support I can go for 30 min walks. I also make sure to do my stretches before and after so that my feet are nice in limber. If my feet are really sore after a good walk you can roll a frozen water bottle with your feet, it feels great and helps with the tenderness. I also go to my community centre a couple of times a week and do water work outs. It's insane how much you can get out of a deep water work our...or water running. It doesn't hurt at all and I still get an intense workout.

    I hope this helps!
  • mspraul
    mspraul Posts: 21
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    I have this as well, though I am usually able to walk and do some running -- as long as I have good shoes, use my prescribed insoles and wear my nighttime brace on occasion. It's definitely a pain (not to use a terrible pun).

    Not knowing what's accessible to you or what you may be interested in, there are few other cardio options that could work. The first two that come to mind are cycling (great cardio burn and it shouldn't stress the foot) and swimming (burns calories galore and it provides some nice resistance training at the same time). Swimming would also be good for those with knee problems.

    Mel
  • RedneckWmn
    RedneckWmn Posts: 3,202 Member
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    I have it as well. Lots of stretching and ice it after a workout. I agree with the shoes comment. Get yourself a really good pair of shoes and some support inserts. After I got those I haven't had any problems. Gotta be willing to spend some money though. My shoes were about 100 and my inserts were I belive 30. I can give you brand names etc if you would like. If it's hurting to the point where you can't run or walk I would try the bike or swimming in the pool. Before I knew how to handle it I was doing water aerobics. Hope this helps. Good luck. It's painful! I feel your pain!
  • horndave
    horndave Posts: 565
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    Swimming, biking, water running, water aerobics, non-impact aerobics.
  • Samantharose8akaDebbie
    Samantharose8akaDebbie Posts: 407 Member
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    I do water aerobics and it is just wonderful (would allow you to baby your foot some)
  • ilive4coffee
    ilive4coffee Posts: 2
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    I also have PF - Spin classes for bike riding are great cardio.
  • ilive4coffee
    ilive4coffee Posts: 2
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    Also, I have a physical therapist that does ASTEM treatments. It is painful but effective.
  • questionablemethods
    questionablemethods Posts: 2,174 Member
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    Be sure to think about the shoes you are wearing when NOT working out, too. My worst plantar fasciitis came one summer when I was doing a lot of running with good form, in good running shoes and doing lots of stretching afterward BUT during the rest of the day I was wearing super cheap flip flops that didn't support my foot at all. I spent the money to buy a high quality pair of sandals to wear during the day (Chacos -- best $100 I've ever spent on sandals) and the problem went away within a few weeks despite the fact that my running increased.

    I hardly ever wear cheap shoes for any length of time standing or walking. I always wear good, orthopedic quality shoes (Chacos and Danskos have been lifesavers) and I use Superfeet insoles in any other shoes and boots I walk or stand in.
  • needamulligan
    needamulligan Posts: 558 Member
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    I had it for about 2 years. The more I did the stretches and used my podiatrist custom made ($$$$$) insoles the more it hurt. Sleeping with a brace seemed to help the most. I'm not sure if I'm typical or atypical but I've been pain free for about 5 years! Hopefully, this won't last forever for any of you either! Again, I'm not sure if the pain will go away for you. But, it would have been so helpful for me to know that the pain would eventually stop.

    Back to exercise....yoga? weights? swimming? hula hoop:smile: ? Low-impact aerobics? Biking would have aggravated my situation. Be careful not to overextend your heel. Good luck!
  • AnnePDixon
    AnnePDixon Posts: 5 Member
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    I have plantar fasciitis. I was fitted with good running shoes and have been able to use the treadmill with no problem. I was also fitted with inserts. I wear shoes with good support at other times. No barefeet. Even to go to the bathroom at night. Slip on a pair of slippers with good support. Also, there are stretching exercises that you can do - google for physical therapy. Ice is good too. Good luck
  • Happyguy
    Happyguy Posts: 90 Member
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    You might not believe this but I had PF and heel pain as well. I also had a problem with terrible leg cramps and cramps in my arches that would wake me up at night in unbelievable pain. When I started supplementing potassium and magnesium for the leg cramps the heel pain and PF both went away as well.

    You might want to check your potassium intake and see if you are getting enough.
  • sbilyeu75
    sbilyeu75 Posts: 567 Member
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    I had that for 9 months. I did water aerobics for exercise. I would do stretching exercises I found online throughout the day. Lastly I would freeze a bottle of water and roll it under my foot when I was sitting at the computer. After I started this combo, I did it for about 2 months, then took 1 week off of working out completely. Now I have some walkfit inserts and I've not had pain since.
  • vhuber
    vhuber Posts: 8,779 Member
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    PF causes inflamtion which causes lots of pain! Years ago I saw the foot specialist, was given drugs (about $2 per pill & made me throw up), got orthotics and new shoes! None helped! I read in an herbal book to use Tumeric, yes the yellow pickling spice, it has an ingredient that reduces inflamation. I bought a small bag from our co-op truck that carries organic everything but I am sure the grocery store kind would be ok. I mixed a quarter teaspoon in OJ in the morning and a night before bed, it was gone within a week! I have NEVER had that bad of pain since! I wish you well cuz I know what that feels like!!
  • needamulligan
    needamulligan Posts: 558 Member
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    per happyguy's advice: be very careful about supplementing potassium. Even small changes in your potassium levels can be damaging to your heart. If necessary to prevent cramping, add more bananas and potatoes to your diet before adding supplements and get some medical advice.
  • rcatr
    rcatr Posts: 374 Member
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    i think this is trial and error for each person who suffers with PF> in my case, some PT and then custom orthodics and the right shoes did wonders and i've run 5 marathons since. herbal remedies or acupuncture could work too.

    exercise: i swam and did yoga when i couldn't run. i also danced like a maniac on the weekends. :laugh:
  • poisonapple
    poisonapple Posts: 30 Member
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    I don't personally have foot problems so I can't quite relate to that pain but I know people who have a ton of relief from PF with Yoga. I know it's not cardio charged but it may help relieve the pain long-term making more vigorous cardio easier on you! It will also make the rest of your body feel amazing at the same time =)
  • ezrida
    ezrida Posts: 36
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    Hi
    The best cardio exercise for someone with plantar fasciitis is swimming and riding a bicycle. I used to run and I got plantar fasciitis so I started to swim and cycle. Today I’m better with my PF so I ended up as a triathlete. There are many things you can do to treat your PF although I understood that treatment efficiency is very individual. If something works for one it may not work for the other.
    Think about your gait. This is the key for your recovery.
    Did you try Taping? I have found it very useful. Taping will keep your foot from getting injured again and will help you get through your daily routine.
    I found a very informative website in: http://www.plantar-fasciitis-elrofeet.com
    Take care & Good luck

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