Plantar facitis
laurarich2014
Posts: 51 Member
I am finally deciding to do what I need to get healthy. I have a problem with my feet though due to plantar facitis. Even walking for a few miles during the day will leave me hardly able to walk the next day. Does anyone else have this problem? Can you help me with how to exercise without being crippled? I am doing hand weights. I am also going for treatment but want to be able to do some exercises.
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Replies
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Maybe see a doctor. There are some stretches you can do, and roll a half frozen water bottle with your foot. I have had issues with my feet, and when there's a flare up, I cycle and do pilates. Upper body strength training as well.3
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I had a tear in my plantar fascia last year, so I tend to use the elliptical for cardio. I keep my feet flat in my sneakers and don't go up on the front pad of my foot at all the way I would if I was walking.
I also have a small foot massage roller. It was about $10 at a sports store. I can use it to role out my foot and I find it helps with soreness.2 -
See a podiatrist. I had it and I went to a podiatrist who is also a runner, so his plan included getting me healthy and pain free but keeping me active. He showed me how to tape my foot, then I got custom orthotics. I think the biggest help was the boot I wear to sleep. I rarely have problems now--and wearing the boot nips it in the bud!3
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What others said about stretches, wearing a night boot, mine is exacerbated by tight calves so massaging/stretching those has helped1
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Swimming is a great workout when carrying lower limb injuries.2
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My plantar fasciitis has hugely improved from losing weight. Cycling, swimming, and water walking were great cardio when I was getting lots of pain. I never had any issues with lifting heavy weights. I haven't sought treatment, but the stretches I got off the internet were very helpful, so keep up with any exercises the doctor or PT sends you home with.1
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Thank you so much for all the suggestions. I will be seeing a podiatrist and will probably get the night boot. I am doing the stretches also.0
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I had PF in both my feet a few years ago at the same time. I could hardly walk on mine, exercising was not an option. I had to go to the foot doctor. With the orthotics he gave me, stretching exercises, and two rounds of steroid shots, they finally got better. Thank God it never came back, but I make sure I do the stretches every day.1
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It will never go away0
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If you take care of it early, I think you can manage it well. I had a horrible flare and could barely walk for months. Try to only wear shoes with good arch support. And I mean only shoes with good support. No exceptions. I went out and bought some casual dress shoes with a built in support. Abebo and Vionic are just two brands with that type of support. I'll be honest, I didn't like the cost at all but those shoes were well worth the investment! I also ordered some good orthotics for my athletic shoes. Those changes made a huge difference in my pain.
Finally, I bought some kinetic tape and learned to tape my foot properly when the pain flared at its worst. For me, the tape helped give my foot support and take down the inflammation. Stretching each day worked well too. I do yoga on a regular basis now and it seems to help keep the muscles in my legs and feet more limber.
I wish you all the best and hope you find something that works for you. It will get better!0 -
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Stretching your calf muscle and massaging the bottom of your foot is a great way to alleviate the pain. Others have stated to get an order for a custom foot orthotic. Orthotics will be great but can be expensive. A custom orthotic will help apply the pressure of each step evenly instead of the hot spots. Do NOT buy the over the counter orthotics as they do not work well.
Massage and stretch are the main ways we treat plantar fascia tissue. ~Student Physical therapist0 -
brewerfan13 wrote: »It will never go away
Just curious...why would you think that?
Seems to get better with rest then reappears after starting longer runs. Those that have it have it forever.0 -
brewerfan13 wrote: »brewerfan13 wrote: »It will never go away
Just curious...why would you think that?
Seems to get better with rest then reappears after starting longer runs. Those that have it have it forever.
I've had it. I haven't had a re-occurrence in 15 years, but then I'm not a runner anymore, I hike and walk...a lot. Last time I ran seriously was 10 years ago. I would think that once you get rid of the inflammation there would be steps you could take to prevent it from coming back.0 -
brewerfan13 wrote: »brewerfan13 wrote: »It will never go away
Just curious...why would you think that?
Seems to get better with rest then reappears after starting longer runs. Those that have it have it forever.
Not true.
O.P. KT tape will give immediate relieve, you can youtube how to apply.
Lacrosse ball, golf ball, and rolling pin 2-3 times daily will help stretch the tendon.
Also as other have mentitled stretching the calves and the tendon itself will solve the problem eventually in most cases. If not, eventually a cortisol shot will fix it first time is most stubborn cases.
Basically don't ignore and stretch it a lot and you will see improvements.
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You can definitely escape the pain. A night boot and exercises from my doctor helped a lot, but it was finding the right shoes that made a 100 percent difference. I tried Oofos sandals and they were the turning point for me. They're all I wear unless I absolutely have to wear real shoes. I even wear them for my exercise walks and have worn out countless pairs, but it's worth finally being pain free. I don't miss waking up and cringing at the oh so miserable first step.2
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As an alternative to strapping there are compression socks you can get. I had to wear mine all day for a few months (didnt sleep with it on). I still wear it when I run in addition to orthodics in my sneakers. Also ice the area after exercise.
Changed my footwear to supportive sandals for work, they werent expensive and the podiatrist I saw said they were fine. Avoid barefoot esp if you have hard floors/surfaces.
Mine's not 100% better, I still feel a slight tightness sensation the next day after running but its not painful. I am not 100% on doing everything your suppose to either but its definitely much improved and now no longer interferes with my daily life.0 -
laurarich2014 wrote: »I am finally deciding to do what I need to get healthy. I have a problem with my feet though due to plantar facitis. Even walking for a few miles during the day will leave me hardly able to walk the next day. Does anyone else have this problem? Can you help me with how to exercise without being crippled? I am doing hand weights. I am also going for treatment but want to be able to do some exercises.
I have this to thearphy has helped but still not quite gone I feel loosing my wieght will help someone tells me I got to keep pushing through pain1 -
Physiotherapy helped me a ton. I did a ton of stretches and strengthening exercises as well as taping my foot. Now I have no issues.0
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I ultimately fixed mine by addressing a muscle imbalance in glute & hamstring....the problem was never my foot...that is just where the pain showed up. Stretches and the boot gave temporary relief...but finding the root cause was the real solution.1
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Various things will help for various people. I developed PF after an injury to my right arch last June. First it was the PF was to me left foot (due to walking differently due to the injury to the right arch). Then when I was able to walk properly on the right foot, it too developed PF. I tried the exercises. I kept active, for a while, walking 5 miles a day with the help of ibuprofen. I rolled a frozen water bottle. I bought inserts. I used splints on my feet, went through several different pair of shoes. Here's the most helpful things I did
NO heels...NONE...I only wore flats with good inserts.
Ibuprofen, rolling a frozen water bottle, and topical arnica cream help temporarily relieve pain.
I finally 'caved' and went to the doc, who ordered physical therapy. We started with kinesio tape, which felt good, but was ineffective long term. 3 weeks into the KT, it felt the same. The PT used ultrasonic therapy, which again helped a little with the pain. Finally I agreed to use dexamethasone topically. She put it on a special pad that had a battery pack and delivered the dexamethasone (a steroid) topically to my most painful areas. With the very first treatment, there was incredible relief. I had a total of 6 of these treatments...right now, 6 weeks later, I have no trouble with the PF. I am so glad I finally went with the medication.
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I tried exercises, physical therapy, orthotics, rolling soup can under my foot, etc. I ultimately ended up having surgery on my foot last month. I am not a largely active person, just every day life was rough for me. I feel like I'm not progressing fast enough after the surgery but hoping to start exercising next week. I definitely feel the tightness in my calf now, so I agree that exercising and medicating the foot as well as the calf probably to a point go hand in hand. Good luck to you!0
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I had PF a couple of times, especially when I was training to do an Ironman. It just would not go away. I tried all of those exercises with rollers, golf balls, stretching etc and nothing worked. I finally bit the bullet and had a cortisone shot in my foot and within 2 weeks I was back to normal. Be aware that this is probably just a band-aid approach and that you have to eliminate the root cause, which can be a combination of the wrong footwear (i.e. running shoes) and an inefficient running stride where your leading foot plants itself so far in front of your center of gravity, that it just seems to induce PF because of the continuous stress from the pounding.0
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I have had pf for more than ten years; sometimes it is worse and sometimes somewhat better; currently I am doing thirty minutes treadmill daily and won't do more than that for fear of a really bad flare up. I take a topical ointment prescribed by my foot dr prn. Also when I have bad flare ups I go back to physical therapy; and I also have exercises that the physical therapist prescribes which all helps and I make sure and use balanced exercise; alot of bicycling and swimming balanced with a little walking, not running on the treadmill.0
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brewerfan13 wrote: »brewerfan13 wrote: »It will never go away
Just curious...why would you think that?
Seems to get better with rest then reappears after starting longer runs. Those that have it have it forever.
That's not exactly true. If you have had it you will always have a tendency to it again. But that doesn't mean you can't have full functionality. I have had it. I was crippled. But I am hiking now, I'm able to run if I'd like, I do Zumba.... I'm fine, just dandy. No pain.
So while I may have it again at some point, I'm an example that it is something that can be fully functional with it.
But don't rush it. Lose excess weight. Do your foot exercises. Stretch.
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Physiotherapist recommended the night boot for me - that has worked well.0
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My doctor told me to get a pool cue ball, freeze it, and roll it around on the bottom of my foot. And it worked! There are also stretch videos on Youtube that help immensely as well.0
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