Need ideas on how to workout/around plantar fasciiatis

Unfortunately, recovering from PF really does take time, stretching, and not stressing that ligament (by excessive weight/pressure on that foot) for possibly quite some time. For me, I hate to say it, that's when I gained alot of weight, as I never monitored or changed my food intake after I got this terrible ailment (this was before I actively started losing weight and using MFP; plantar fasciitis was a huge factor in my gaining weight).

Use this time to really monitor your food intake, and keep yourself in at least a maintenance mode, if not losing. Activities that may not be so bad could be riding a bike (exercise bike or real bike), swimming, and you say you lift weights--possibly focus more on upper body weights rather than weights that bear down on your feet.

What ended up helping me recover from PF (#4 and #5 were the most significant) are:

1. Cortisone shots, about every six months or so. Helps reduce swelling.
2. Stretching, using a tennis ball on the bottom of the foot, or dorsiflexion (lifting the foot up to the knee, so stretching out the bottom of the foot).
3. Icing the foot.
4. BIG: getting custom-fit orthotics for my shoes.
5. BIG: sleeping with a brace that keeps your foot at a 90-degree angle from your shin.

That brace--it keeps your foot flexed. The main reason you have such pain when you take your first steps of the morning is that your ligament on the bottom of your foot retracted while you were asleep. When you take that first step, your stretching out that ligament for the first time after hours of being retracted. The brace keeps that ligament stretched out.

The orthotics helped with daytime; the brace helped at night. It took MONTHS. Sorry to say that...but start now in taking care of it, or it'll just stay with you, and stay with you...until you get so sick of it, you do this sort of stuff anyway. Just start doing it now.

I will say I feel like I'm pretty much "cured." I still don't do alot of barefoot walking, and only occasionally will wear non-supportive shoes (like flip-flops), but I sure won't go all day in non-supporting shoes. Good luck.

If you don't mind the pool, hop in and swim laps. It's really good cardio and non-impact (you will be stretching your fascia without even realizing it) and BONUS - it's an amazing calorie burn whne you get your heart rate up! PF is very painful and different things help different people. When I had it, I tried the usual golf ball, frozen water bottle, Strasbourg sock, etc - none of it worked...As a runner, I was eager to have the pain go away quickly. It took about 6 - 8 weeks for me. This was last summer and I have been pain free ever since. What worked for me was using a Moji roller to really get into my heel, and well as switching my shoes to Birkenstock's, I also regularly use a TheraBand roller on the bottom of me feet to stretch the fascia. You'll find what works for you, but in the meantime find a city pool to hop into and do laps to keep your cardio up!

I started focusing on losing weight and came to MFP because of worsening foot pain that I believe is in part caused by p.f. and was concerned about exercise too. My stationary bike has really saved me, as the force it takes to pedal a bike is nothing like weight-bearing exercise. In fact, I've taken to riding in socks as the pedals sit right where they need to and it's like having a foot massage (I have a recumbent bike- don't know if that makes a difference or not.) I've also just ordered a pair of orthaheel vionic shoes to test, and if they work well will be investing in more. Hope you can find a strategy that works for you

I completely agree with resting, stretching the calves and arch of the foot gently, and using a tennis ball or other roller along the arch. Sometimes supports and orthotics are needed.

I would also, as a practicing acupuncturist, recommend acupuncture treatments to speed things along. I see numerous cases every year and get great results.