Plantar fasciitis- foot injury help please

when I'm not running I ice the area that is in pain. I rested this past weekend no running no walking but iced my foot. today after I run I might ice it again because it's still a little tender.

I had this and was sent to a podiatrist. I did rest with respect to exercise while recovering. I was given off the shelf arch supports and prescribed calf stretches. The stretches consisted of laying a cutting board on the edge of a phone book and standing with my toes raised for several minutes a few times a day. I set this up in front of the washbasin (while brushing teeth) and a couple of other strategic places around the house (related to cooking prep). It took maybe 4-6 weeks to get rid of my symptoms.

If you want to continue to exercise during recovery, I would suggest finding something that doesn't tighten the calves. Maybe rowing machine or swimming instead of running.

I have flat-feet and was half-way through Week 5 of C25K when I woke up one morning and couldn't even put my foot on the ground without pain. I couldn't even walk normally. Yep, Plantar Fasciitis. Not fun at all. My particular doctor said that given my flat feet and obesity (I was 264 lbs when I started C25K), running was just not an "ideal form of exercise for me." I was really disappointed, as I'd set a personal goal to finish C25K and then sign-up for a 5k immediately after. The PF basically ended that dream.

Initially I was afraid that I wouldn't be able to work-out at all, or would have to take a big break from exercising, causing me to lose momentum. I was 5 weeks into my fitness regimen and I'd lost 17 lbs thus far and was worried without running I'd have trouble continuing to lose weight and build stamina. But my Dr said to rest my foot and once it felt better, return to exercising, but low-impact things that wouldn't put pressure on my foot.

So, for the past almost-2-months I've been doing every OTHER cardio-based thing at the gym that doesn't aggravate my PF. Elliptical, rowing machine, spin classes, etc... I made sure to challenge myself, doing intervals and keeping the intensity high. I found running always left me feeling exhausted and sweaty so I just tried to replicate that type of exertion in other activities, hoping to simulate the type of "burn" I felt when I was jogging. During the past 2 months, I've also started lifting. My foot hasn't been an issue since, and I'm now down 33 lbs, so it hasn't cause a halt to my weight-loss efforts either.

The other day, I decided to TRY jogging again, just to see if I could do it. To my surprise, I did quite well - jogged 2 miles, after NOT jogging for over 2 months. My foot hasn't played-up since, so I am THINKING about trying to slowly incorporate some jogging back into my workout routine. Just gradually, as I don't want to re-injure myself.

My advice would be to stay off your foot until you can walk on it properly - and then look for things that will challenge you the same way running did. I would be hesitant to abstain from exercising completely unless a doctor gave you those instructions, or unless there was truly NO alternative exercise that you can do without causing pain to your foot. I know PF is different for everyone - some people can't walk at ALL, while for others it's just this annoying pain that comes and goes. Just seek a doctor and then find ways to work around your PF. Swimming, biking, etc...

I suffered with it for about two years before I got it to heal. It still flairs up occasionally. I found the following helped:

1) Tape up your feet. You can Google how to 'tape your feet for plantar fasciitis'. It provides support and this was the number one thing that helped. When I feel that familiar discomfort in my foot, I start taping my feet again until it goes away.
2) Invest in a foot brace to sleep in. It holds your foot in the proper position. It was about $25 at Target.
3) Freeze a bottle of water. Put it on the floor and put your bare foot on it. Roll it around with your foot for as long as you can stand it, up to 20 minutes. Do it at least twice a day. The icing helps with the inflammation.
4) Motrin for the pain.
5) Rest - when its really bad, you have to rest it. When I have a flair up, I move to a bike for exercise. Just don't do anything that causes impact or stress on your feet.

Good luck. I know its a pain but you can get through it.

Have suffered and continued to workout/exercise. You may need to avoid weight baring exercises like squats for the first bit, but you can work through it . I have been using BFST treatments by King Brand. I use it prior to runs and it works great! I also use their coldcure treatment afterwards to treat the flare ups.

You may want to stop running, and stick to walking for now. Make sure you have a good support shoe as well.

http://www.kingbrand.com/Plantar_Fasciitis_Treatment.php?REF=39PV1

You can actually get plantar fasciitis from walking. Hard to believe, I know. So they don't recommend it for someone with a flare up. At least not as a form of exercise. I know I can barely walk from the pain right now unless I am on serious Motrin. :sad:

Suffer from this still after a year. If I walk barefoot I can feel the arch and a mild pain so I always try to wear some sort padding on my feet.
When I really messed it up to the point I couldnt walk at all I rested. Took about a week for the severe pain to subside. Putting my foot up, ice, and when I could I would stand on the edge of a stair and let my heels dip to stretch it all out. Ive heard of the taping and the ball. Never tried it.
While it was tender I used the elliptical with great success. After it fully went away I moved back to the treadmill.

I had this at the end of last year/start of this year. I had to take 6 weeks off running, and even had to reduce my walking to a bare minimum (my boyfriend had to walk the dog!!!!). I bought a Strasbourg Sock for night time, insoles for my normal every day shoes and did only low impact exercises for the 6 weeks (Spin, Rowing and Swimming).

I'm back on the road now, but if I do 2 days in a row I wear the sock at night after the second run just in case, because every now and then I can still feel a niggle!

It was a pain, and I was gutted to have to stop running, but its best to deal with it early than do yourself more damage in the long run.

Edited to add, Calf stretches are my new best friend!

Its important you take it seriously and heal. You dont want to ignore it and build scar tissue.

Had that also and it really sucks. Just stretch every morning before doing anything, freeze 20 oz soda bottles with water to roll under your feet to help inflamation and stretching and look into getting custom orthotics. They are what helped me the most. Good luck and feel better.

Have suffered and continued to workout/exercise. You may need to avoid weight baring exercises like squats for the first bit, but you can work through it . I have been using BFST treatments by King Brand. I use it prior to runs and it works great! I also use their coldcure treatment afterwards to treat the flare ups.

You may want to stop running, and stick to walking for now. Make sure you have a good support shoe as well.

http://www.kingbrand.com/Plantar_Fasciitis_Treatment.php?REF=39PV1

You can actually get plantar fasciitis from walking. Hard to believe, I know. So they don't recommend it for someone with a flare up. At least not as a form of exercise. I know I can barely walk from the pain right now unless I am on serious Motrin. :sad:

I have PF right now and walking is very difficult for me.

You need better shoes with arch support or just buy some inserts with arch support. To relieve inflammation, freeze a water bottle and then roll it around under your foot.

I had plantar fasciitis. It did eventually get better. You just need to make some adjustments. A brief rest from running would be ideal.

Some advice I heard from Tony Horton was if you injure your lower body than workout your upper body and core while it heals, push ups, weights, sit ups etc.

And if you injure your upper body, like shoulder, etc, than workout your lower body while it heals. Give your body time to heal where it needs too and work out a different spot - so you are consistent.

http://running.competitor.com/2013/03/injury-prevention/five-do-it-yourself-remedies-for-plantar-fasciitis_50264

Good info there...

I had it last year. I went to see a foot doctor (can't spell what he's called). He offered me either a steroid shot OR oral steroids. I went with the oral steroids as there was a scare up here with injectable steroids and one of the compounding facilities.

I took maybe 4 weeks off running, did other things like the arc trainer and an exercise bike. After that I taped my foot with rock tape constantly at first, and then just for runs. I was taking an Alieve after dinner and one with breakfast for simply months.

I finally stopped wearing the tape and let things kinda run their course. I definately prolonged my recovery by masking everything with NSAIDS and Tape. Take the time off your feet, find other things to keep active..

Also, epsom salt foot baths are good. I still keep a water bottle in the freezer and roll my feet after longer runs, might not be necessary but many runners take full blown ice baths after long runs so....

2) Invest in a foot brace to sleep in. It holds your foot in the proper position. It was about $25 at Target.

What kind of foot brace?

Mine was so bad I eventually ruptured the plantar fascia in my left foot. The good part of this is that it's a permanent fix. Can't get PF again in that foot. But it took a few weeks to heal. So take care of your feet, because that's really painful! I really encourage you to see an orthopod or a podiatrist and get fitted for inserts that are specially made for your feet. Hopefully your insurance will pay for a large portion of that. Wear them in tennis shoes and walking shoes. Not much you can do about dress shoes or sandals. I also understand, as the above poster stated, that it is ill advised to go barefoot or to wear flip-flops or other very flat shoes. You need excellent arch support!

Good luck!!!