Exercises for people with Plantar Fasciitis?

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BokBagok
BokBagok Posts: 345
in Fitness and Exercise
So I'm new here, and after over a decade of being a lump, I'd like to start exercising. The problem is that I'm over 100 pounds overweight and have really bad plantar fasciitis, so my movement is very limited. I'm planning a regimen of stretches and some body weight exercises, but I'm concerned that without something like jumping jacks or interval training (which I can't do), I'm missing out. Does anyone have any ideas for some low impact substitutions for those?

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  • LeanButNotMean44
    LeanButNotMean44 Posts: 852 Member
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    If you can, try swimming. I have had PF a few times, and it is what got me through it without having to stop exercising altogether.

    Make sure you ice your arch and gently stretch your calves and feet, especially first thing in the morning. Finally, don't walk around barefoot or in stocking feet!
  • BokBagok
    BokBagok Posts: 345
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    No pool I'm afraid, but that's something to look forward to next year. The stretching helps sometimes, but like most things in life, some days are better than others. And the first thing I learned when I first got this months ago was not to go barefoot - at home I wear Croc RX's, even just to go to the bathroom at night. They look ridiculous, but they're sooooo comfortable. Thanks!
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    I overcame PF a few years ago. If i were in your shoes - no pun intended - i would:

    A) wear Superfeet insoles (or orthotics), for any activities that could cause pain, like jumping jacks.

    B) wear little to no arch support for any activities that do no cause pain.. perhaps standing or walking. This is because arch supports weaken your arch, which in turn causes PF. The long-term goal should be to slowly transition to "minimalist shoes" for all activities. It could take a few years.

    C) wear a Strassburg sock at night. This stretches your arch while you sleep.

    D) stretch your arch about once an hour throughout the day. Here is how:
    http://www.youtube.com/watch?v=HEintoiiqSg
  • angel7472
    angel7472 Posts: 317 Member
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    I suffer from PF too. When I walk barefoot in the house I can feel it twinging. I get really good supportive shoes. Right now that is Nike dual fusion that works the best. I've been able to walk on the treadmill with minimal problem but I know that if Im walking the wrong way I can feel the twinge and know to back off. When I do manage to do a doosy on it I ended up getting an elliptical since its minimal foot movement. I still wear my shoes for the support but it does help me. Unfortunately I have to agree with the supports and taping and such if yours is that bad. Good luck hope you find something that works. :smile:
  • jeepyj93
    jeepyj93 Posts: 392 Member
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    I don't have PF but other foot issues so I can't run right now even walking us painful. I swim( I see you can't do that) I also ride my bike. I have a trainer set up to ride inside now that the weather doesn't allow outside riding.
  • KatrinaWilke
    KatrinaWilke Posts: 372 Member
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    So I'm new here, and after over a decade of being a lump, I'd like to start exercising. The problem is that I'm over 100 pounds overweight and have really bad plantar fasciitis, so my movement is very limited. I'm planning a regimen of stretches and some body weight exercises, but I'm concerned that without something like jumping jacks or interval training (which I can't do), I'm missing out. Does anyone have any ideas for some low impact substitutions for those?

    I'm not sure what you would be missing out on if you didn't do jumping hacks or interval training. Just do normal weight lifting exercises. You can do alot of exercises sitting or laying on a bench if standing starts to hurt your feet too much. Also, if you are looking for more cardio, ride a bike.
  • zilfig64
    zilfig64 Posts: 71 Member
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    A) wear Superfeet insoles (or orthotics), for any activities that could cause pain, like jumping jacks.
    Above - great idea.
    B) wear little to no arch support for any activities that do no cause pain.. perhaps standing or walking. This is because arch supports weaken your arch, which in turn causes PF. The long-term goal should be to slowly transition to "minimalist shoes" for all activities. It could take a few years.
    This one - it really depends on what is causing your PF - not all PF is caused by issues in the arch of the foot.

    If you have not been evaluated by a podiatrist or orthopedic foot/ankle specialist, I would highly recommend that you do.
    However, it really depends on how bad your PF is, and how long you have had it. I had PF on and off for over 20 years, so i gradually stopped doing a lot of exercises and got to the point I could not walk more than a mile. I tried superfeet, custom orthotics, stretching (foot and especially calf), rolling a golfball uinder my heel, rolling a frozen water bottle under my heel arch (this actually can feel really, really good), foot massages - basically anything i could.
    The following is my experience - again my experience - not saying this is what you or anyone should do, but I did not know about this option for years...
    After a lot for years, I eventually went to a podiatrist who recommended I see a foot+ankle surgeon. He diagnosed me with excessively tight calf muscles, which was pulling up on my achilles, which was causing my PF. He recommneded a surgery called a "gastroc slide" to lengthen my calf muscles.
    I had one side done - surgery took about an hour, I was off work for 2 days, and in a walking boot for 4 weeks - stretching and therapy for 4 weeks after. Pain disappeared - literally the day after the surgery - zero for the first time in 20 years. I had the other one done about a year later - after losing 20 lbs. Again about 8 weeks complete recovery and up and moving. heading toward another 60 lost now that i can walk, run, play basketball, etc.
    Again, not for everyone, but the surgery was life-changing for me.
  • BokBagok
    BokBagok Posts: 345
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    Thanks for the great suggestions everyone. PF is a pain, and I've noticed that everyone has their own experience with it. What one person swears by, doesn't affect another person at all. I'm planning on seeing a podiatrist about it in the next month or two (as a part of my new "start taking care of myself" initiative), but I'm really hoping it doesn't come to surgery.
    I'm not sure what you would be missing out on if you didn't do jumping hacks or interval training. Just do normal weight lifting exercises. You can do alot of exercises sitting or laying on a bench if standing starts to hurt your feet too much. Also, if you are looking for more cardio, ride a bike.

    Thanks for this especially - I thought those type of exercises were required to balance out the workout. As long as I'm not doing any harm to myself by skipping those, I'll just concentrate on the stretches and body weight stuff.

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