Plantar's Fasciitis & Heel Spurs

You could *try* the elliptical or arc trainer. If it hurts, don't do it.

Honestly, though, sounds like it is Suck It Up, Buttercup time. If you want to stay in shape while you rehab your PF (your doctor gave you stretches and exercises, right?), you gotta do what you gotta do. Even if it's chlorinated and gladiator-free. There is nothing wrong with sharing a pool with older people. Often, not always, they can be more considerate and less splashy than younger ones. Certainly they scream less than little kids.

Also, if you push yourself, spin is better exercise than you think it is. (HRM is useless for measuring calorie burn in an interval class like that, btw.)

I found that once I started my stretches and -- THIS IS THE IMPORTANT PART -- put off-the-shelf orthotics (Superfeet) in all of my shoes, I could still run and work out without aggravating my PF and it got better without my slowing down, much.
Get good orthotics at the running-shoe store. Now!

Fat loss is from a calorie deficit, so just reduce your calorie intake and you won't gain weight.

To heal the PF, wear a Strassburg sock at night, and stretch your arch hourly throughout the day. Here's how: youtube.com/watch?v=HEintoiiqSg

Only wear insoles for activities that actually hurt. Insoles weaken the arch, which is what usually causes PF in the first place.

texasf1ght wrote: »

Calorie intake is the hardest part for me. Working out was the easy part, plus my legs look so amazing, and I want to see more of that. I don't want to be skinny fat. I like the muscle.

Thanks for all the info guys! I did buy the ultra stretch sock, some sandals with arch support, as well as inserts all on amazon (that saved a lot of money).

I am starting the exercises this evening and hopefully I'll see improvement in a few weeks. I'd hate to give up running.

@cwolfman13 I haven't ridden a bike outdoors just for fun since I was a teenager. I wouldn't know where to start. I know there are so many different options now. I live in the burbs, but might also take the bike on a trail (nothing crazy). I'm a teacher and don't have hundreds of dollars to spend. Do you have any suggestions?

I would start off at a bike store...they will quiz you on how you envision yourself as a rider and they can at least give you an idea of what size bike you'd be looking at as well as type. From there, I'd keep an eye out on craigslist and the like. brand isn't as important as fit and how the bike feels...if the bike feels like *kitten*, it doesn't matter that it's all carbon and costs thousands of dollars...you'll never ride. that said, stay away from places like Wal-Mart and big box brands...

Unfortunately, cycling isn't a cheap endeavor, so it may be hard to break into if funds are limited...you can find a hybrid type bike with decent components and whatnot for around $500 new...I really wouldn't go below that...at that point, you're just getting into junk and frankly, you will not enjoy the ride as much riding junk.

If people see themselves largely being on roads and paths I generally recommend an endurance road bike (not a racer)..most people I know with hybrid type of bikes end up regretting that decision and ultimately end up wanting something with a bit more performance...my wife bought her Specialized Dolce Elite on sale in the fall for about $900...I think it was around $1,300 regular priced...she looked at the one right below that spec wise and I think it was on sale for $600 or something.

Yeah...it's tough...cycling is kind of expensive I'm afraid...but you can and often will find some pretty good deals used; the difficulty is knowing what you're looking for. If you shop new, shop in the fall and winter.

tufel wrote: »

I found that once I started my stretches and -- THIS IS THE IMPORTANT PART -- put off-the-shelf orthotics (Superfeet) in all of my shoes, I could still run and work out without aggravating my PF and it got better without my slowing down, much.
Get good orthotics at the running-shoe store. Now!

>>> THIS <<< is what I did as part of my recovery.

I had both plantar's fasciatis and a heel spur. I ended up at a podiatrists office. He had my in a walking boot and wrap. Rest was good, along with a few at home exercises. I also used a frozen water bottle in the arch of my foot, as a way to massage and help loosen the tightness. A tennis ball works good too. Also, not sure if this was mentioned, but pf starts with a problem in your calf area. The tendon runs all the way from the calf down into the foot...I massaged my calf as well. When I dared go back to the gym, I stayed away from the treadmill. I have been successfully using an elliptical machine for nearly six months with no pain and great weight-loss results. Good luck!

It took mine about 4 months to go away. Buy a boot at the drug store, it keeps your foot stretched and held at an "L" (you sleep with the boot on). Inserts and new shoes and change out inserts every 4-6 months and new shoes often. Depends on how much you run. Good Luck.

I have both and I work on my feet for 12.5hrs 3-4days a week and gym (strength training, Zumba, Dance, Mat and Beam Pilates) on my days off so no rest for my feet really. Just foot rubs and stretches in the evening but mostly I just work through the pain. I wear a shoe with good support at work as otherwise I won't be able to finish my shift. I did a 5K run/walk 2wks ago and my left heel took about a week before the pain changed from being constant to intermittent (which is the usual).

I've had this for forever, does it really go away? I thought I'd have to deal with this until I retire and can actually rest my feet. Hahaha.

On another note...I tried spinning once. It felt like I was going to get violated by the seat everytime I sat down =_=

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