Plantar Fasciiitis

TheGrindalProject
TheGrindalProject Posts: 33 Member
edited November 8 in Fitness and Exercise
So as luck would have it I have been diagnosed with plantar fasciitis. So far the recommendation is to lay off impact, stretches, and Motrin. If I don't find relief in the next month or so I will be referred to PT. Unfortunately, this limits my workouts. Any suggestions on some at-home exercises or anything they've found helpful when dealing with this? I really don't want to slow down my workouts. Thanks!

Replies

  • cannonball99
    cannonball99 Posts: 7 Member
    I have a pretty severe case of chronic plantar fasciitis and have had to learn to live with it. Insoles with arch support help (I have custom made insoles now but the store bought ones help too) as do comfortable shoes. Comfortable shoes in this case means something that works well with insoles and has arch support. A bit of cushioning and shock absorption is a plus as well.

    It depends a bit on what kind of workouts you do, but walking at the very least shouldn't be a problem. Most workouts that don't involve heavy repeated impact on the feet should be fine too.

    Btw, one plus of shedding weight is that it actually helps with plantar fasciitis, though of course it makes getting there harder to start with.
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    I'm a broken record with this, but look for aqua based exercises. Even in shallow water (which is up to your armpits) the impact is not on your feet and in deep water, where you don't touch the bottom of the pool, you can't touch the bottom of the pool. Either one will give you continuing body development and no injury.
  • chubstyk
    chubstyk Posts: 3 Member
    Insoles, better shoes, a combination of ice and heat to stimulate healing, stretches. I have been struggling with this for 9 months now and am finally getting some improvement. Also look into the overnight immobilizer boots. The theory is that they keep your foot in the best position to allow for complete reattachment of the tendons. I would name it here but that's against the rules, just google around and you can find it.
  • VGibs1981
    VGibs1981 Posts: 11 Member
    I have severe PF. I bought a splint that I wear at night that keeps your foot flexed to relieve the pressure on the tendon. Ice it every night. And the thing that has worked really well for me is this...flex your foot, like try to touch your toes to your knee, so your foot is at a 90 degree angle. Then run a finger from the big toe to the beginning of your heel. You will feel a large tendon running along that length. If you have PF it should feel bumpy, and crunchy. That my friend is the scar tissue on your tendon. Before bed try to break up some of that crunchy feeling. I use a little bit of coconut oil so my toes smell pretty! Then put the splint on. If you look up splints don't buy one that doesn't have a hard plastic shell. The other ones don't work worth a hoot. The best advice ever? Buy Birkenstocks. I wear them from the minute I get up to the minute I put on my running shoes. Which I have custom orthopedics for. PF can be debilitating if not taken care of properly. I worked on my feet for over 12 years, during 3 pregnancies, and now I am paying the price.
  • TheGrindalProject
    TheGrindalProject Posts: 33 Member
    Thanks for the suggestions! I'll definitely be trying them!
This discussion has been closed.

Categories