Best way to lose weight with plantar faciitis?

tifsimmons91 · January 2016

Hi, I was just wondering for those who have had plantar faciitis, what were exercises you did to still lose weight? The past few months my foot has been hurting me and I know it's time I she'd the pounds off, but idk what to do that won't be so harsh on my foot. I have a lot weight to lose I'm 5"3 female 263 lbs

sbhicks523 · January 2016

Can you use a stationary bike or swim? I have PF at times. I stretch my foot daily, wear arch supports and if it is really bad, I wear a foot support when I sleep. The support was amazing. Hope this helps.

socioseguro · January 2016

I also have plantar fasciitis. Good news is that it will not stop you for losing body weight.
All you need to lose body weight is eating at a deficit. Calories burned > calories ingested.
Buy yourself a food scale. Weigh all your food and log it at MFP.
Read the MFP "Most helpful post".
Exercise is for fitness and health. Like @sbhicks523 has already mentioned you can bike or swim. Some people use special foot gel inserts and swore by it.
I found that after losing body weight my PF pain decreased. I also do the exercise recommended by the therapist, daily.
Good luck in your healthy journey

rileysowner · January 2016

Losing weight is about maintaining your calorie deficit. While exercise can help with it, it is not absolutely necessary, especially when you are starting out. It can help some to stick to their calorie goals by allowing them to eat a bit more. Realize your daily calorie goal here includes your calorie deficit but does not include your intended exercise calories. You are meant to eat those extra calories.

For me, my PF disappeared once a good amount of weight was off. In terms of exercise you can do now, biking, swiming, and the like.

got2befitnow · January 2016

It's tough to find a workout schedule when you have an injury, but definitely possible. I really hurt my heel in May while in a step class (I couldn't walk on it for days), and was told that it is plantar faciitis. Ever since then, I've had a lot of trouble with it and have been going to physio almost weekly. During that time, I was still able to get to the gym about 4 times a week and lose 35 pounds. I stuck with a lot of spin classes and weight training. I'm now able to get back into step classes and other exercises that have impact, but I can only do that about twice a week since my heel isn't fully recovered yet. If you don't have access to a gym, do you have a bike you can ride? Can you go to a local place that offers lane swimming? There are some great exercises you can look up for weight training or yoga at home.

Best thing to do is talk to someone who is knowledgeable about this and get their suggestions so you don't hurt yourself more. You can absolutely work around having PF while getting healthy. Good luck!!

ilex70 · January 2016

PF stinks. My last round of weight loss I started at 260 w/PF and I have arthritis in both knees w/a torn meniscus in my left.

I did water aerobics and moderate walking (about a half hour at a go).

It can be hard to find a good water aerobics class. I have tried 2 other places since then, one of which was the same chain of gyms, and they were no good. The one that worked for me used flotation props (aqua bells and pool noodles) and had a lot of full body movement. The ones that are no good have a bunch of snapping kicks. Yes, it is in the water, but bouncing snapping kicks don't work for me.

This stretch helps:

Besides stretching the calf, it is also important to stretch the plantar fascia. As demonstrated in a paper published in the Journal of Bone and Joint Surgery (6), an effective treatment for plantar fasciitis is to sit in a figure 4 position and pull your big toe back for 10 seconds (Fig. 6). This stretch is repeated 30 times per day. Compared to conventional treatments for plantar fasciitis, routinely stretching the big toe was associated with significantly better outcomes.
Read more at http://running.competitor.com/2014/06/photos/new-techniques-treating-plantar-fasciitis_96398#J6JlGLm26jwFAhCi.99

It gets better with weight loss. Under 200 my knees are much better. Regular walking, particularly on a crushed gravel trail, doesn't seem to inflame the PF. A treadmill still will tweak it though, so while the weather stinks (high of 20 today) I'm going to the gym every other day and I break up my treadmill time w/some time on an elliptical.

Once you have more weight off you might enjoy spinning. I do, but need to lose another 15 to fit back in my padded bike shorts.

BlakelyFaye · January 2016

I have problems with this too. To get in a good workout I circuit train at the gym alternating between strength exercises and 5 minutes on the row machine or stationary bike to get/keep my heart rate up. I get a good burn in that way without putting too much strain on my foot.

RodaRose · January 2016

Water walking or swimming in the pool. Upper body weight machines at the gym.
At home mat or chair exercises -- one can find them on youtube or DVD.

MelaniaTrump · January 2016

I have had this for over 5 years. You MUST stretch every single night for at least 5 minutes or else the pain will come back.
The stretches work. Do not dare give up on those. I bought an ACE aparatus from CVS for plantar f. I wear it on one foot each night for 20 minutes while reading. I alternate feet every other night. I take a women's one a day vitamin just in case.

Rdsgoal16 · January 2016

This PF garbage is brutal. I got this bad while training for a marathon (long time ago) took over a year to get straightened out and had to switch to a bike for exercise. one improvement was orthotics for my shoes to get my arch supported, good luck!

Best way to lose weight with plantar faciitis?

Replies

Categories