Plantar Fascia Strain: New excercises needed urgently!

I would say get a boxing game for your playstation. I have a Gold's gym boxing game for my Wii and I build up a sweat every time I play that.

I have knee and ankle pain from old injuries, but find that I can run and jump when I use these special shoes called Kangoo Jumps. It's worth a look - some gyms have Kangoo classes where you could try them out and see if it hurts your foot. http://www.kangoojumps.com

I'm currently recovering from this, (plus Achilles tendonitis) and my doc has told me I can continue on the elliptical as long as don't use any incline. He also said to stay away from major mileage, (I took this to mean more than 3-4 miles) in the beginning and add gradually add. Also, said the bike, rowing machine and weights were fine. I've been off of high-impact for almost 3 weeks and healing is going very well. I expect to be jumping and running next week, (fingers crossed). Stretching has been the thing that has moved my progress along the fastest. If I rush stretching before I feel the twinges towards the end of the workout. Also, taking time to stretch throughout the day has really helped! It's true, if you do take care of it now it will heal quickly but it can come back if you aren't stretching properly. (That's what the doc told me)

Did you have a list of stretches to do? I can send you a link if you like?

I have had Flare ups of Planter Fascitis off and on over the years. I had a chiropractor instruct me to roll my feet on a golf ball at the end of the day. it was really tender the first few days but now i look for ward to my 'foot massage' at the end of the day. I also know avoiding 'white' foods' really helps too. As they are the ones that tend to add to the inflammation. As for exercises i would do biking, elliptiacal or swimming as they all can burn a fair amount of calories in a fairly short time and are lo impact. Good Luck.

Something that feels amazing is filling a water bottle up and freezing it and then rolling your foot on that. You will love that. I also made sure to wear good shoes with high arch supports in them. I have a high arch support and would always walk barefoot, I no longer do that and slip on my flip flops while in the house.

I've had it in both of my feet several times when i lunge hard (teaching aerobics) so I really have to watch some of my moves. what really works for me other than cortizone shots, doing ABC stretches with my feet (one foot at a time, point and draw A, B, C....to Z with my toes). it stretches every angle your foot can move, wearing Nike Shox shoes because the heel incline, very little walking barefoot, rolling foot on frozen bottle of ice and lots of regular stretcing. i can feel when i over use it or over train so i back off when needed. low impact or cycling classes are great when the problem comes back.

I used to have orthitics, fitting by a chiropodist, and that really helped. But since taking up yoga (Bikram specifically) I can proudly say it has completely healed my feet! I think the standing on one leg balancing strengthened all those little muscles and corrected the alignment.

Jill

I used to run a little distance. I completed a few half and full marathons. After taking a break in which I gained 15 pounds I started to run hard again and I developed plantar. I wasn't smart enough to take a break and rest in and made it worse. it took roughly 18 months for me to stop walking like an old man. I would get out of my car and everything would have tightened up on me. I wondered if it was permanent - if I would ever overcome it..

Well I'm 100% today so I can assure you that it will be ok. If you choose to run, do it in a pool. Otherwise switch to cardio for awhile that doesn't involve your foot striking the ground. Use the stretches that were pointed out... Whenever you aren't doing anythingjust sit there with your foot on the floor dragging your toes towards you with your heel in place.

It will get better..

I have the same problem mine is getting alot better. It's very important especially before your feet hit the floor in the morning to sit on the edge of your bed bend your leg and place the hurting foot across the opposite knee, pull all of your toes back stretching your foot and deeply message the chord in the center of your foot. It will be painful at first but stretching the tendon is vital to the healing process and can be done many times throughout the day. It's also very important to wear very comfortable shoes with good arch support and never go bare foot. An elliptical trainer or bike riding are good forms of excercise that don't put alot of stress on the heal...swimming is good too. It will take some time but if you're consistant it will get better.

Thanks so much everyone for your input. Im currently sitting in bed now with a vibrating massager on both feet. I dont have any trouble with it. Just in the morning and at night they are a bit tight. Ive learnt how to tape them up now which has helped. And also the stretches are really good. I just really want to go running again, Ive not been running for a month now, and I was doing really well with it. How long do you think it will take to get better, given that its not giving me too much trouble, and ive started treating it early?

I had PF a few years ago when I was marathon training. When I saw the podiatrist he told me it was fine to run. Once you warm up the fascia (about a mile into the run for me), it would stop hurting (as it gets *cold* it tightens up). Then make sure to stretch REALLY well, rub a bouncy or tennis ball or frozen water bottle over the bottoms of your feet, and make sure you are wearing the right kind of shoes. I ended up completing the marathon even while dealing w/ PF. It was the worst in the morning, it felt like I was walking on broken glass. Also, naproxen (aka ALEVE) is what he recommended to take instead of Advil.

Good luck!