Plantar fascia help

bordouttamymind
bordouttamymind Posts: 1 Member
in Getting Started
Less than 30 gm of carbs per day has me feeling ready to work out but need help with foot pain from plantar fascia pain. Any help?
Jeff in ks

Replies

  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    edited April 2017
    Sorry to read of the pain. You should be able to find an insole which supports, realigns the foot in the best position. (they come as a pair, edit) Possibly using ice might ease the pain and naturally you could take pain relief. I used the insoles for a long time after the pain went, I occasionally put them into shoes which are loose to make them fit better. I have been pain free for several years.

    All the very best
  • Ocean_Breezy
    Ocean_Breezy Posts: 55 Member
    I know the feeling all too well. I've put on a lot of weight and am suffering from this condition. I went to the doctor and got a steroid shot, but that only removes the pain. I'm hoping dropping weight will help.
  • ninjamere1
    ninjamere1 Posts: 40 Member
    1. You very likely need different shoes
    2. You might need supportive inserts in shoes
    3. The braces that keep foot and toes stretched that are specifically for plantar fasciitis were magical for me. You can get those in many pharmacies or online. If too costly, there are videos online that show how to tape feet to get same effect.
    4. Freeze a water bottle and use it to roll your foot on when the pain is really bad.

    My shoes that I thought were so comfortable turned out to be the problem for me. I rarely have issues now and mine was so bad I went to the doctor for x-rays thinking one of my feet was broken.

    You might need to hold off on any walk or run working out until pain subsides. Swim or bike instead. It didn't take long for me -like a week or so with new proper supportive shoes and the night braces.
  • Veet705
    Veet705 Posts: 13 Member
    I had this and it took quite a few months to fully go away. To help I did the following

    I bought new shoes that had arch support
    I stop wearing all shoes that did not have any arch support
    I stopped walking barefoot around the house and wore crocs instead
    I used a wrist wrap ace bandage around the arch of my foot that helped relieve the pain a lot

    Here is some stetching exercises that also help: http://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#stretching2
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    I found calf stretching, massaging the foot with a can of beans or for a more intense message with a tennis ball by standing and rolling it back and fore
    also I massaging the calf again with with hands or tennis ball (tennis ball does hurt on calf) helped also.
  • croftie4
    croftie4 Posts: 221 Member
    I put arch support insoles in my shoe, from Amazon, the success was virtually overnight. Cost me £6 including delivery.

    I can even wait heels to go out now. I have the inserts in trainers and my boots. I haven't tried walking in flats again but will try this in a couple of weeks.
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    So very pleased for you. Please take it easy. Years ago when I sprained an ankle I found a slight heal more helpful than flats. Flats may be one step too far.
  • croftie4
    croftie4 Posts: 221 Member
    Fuzzipeg wrote: »
    So very pleased for you. Please take it easy. Years ago when I sprained an ankle I found a slight heal more helpful than flats. Flats may be one step too far.

    I have feeling your right about the flats but with spring already being nice and warm I would love to wear some thing lighter. I sandal with a wedge I guess is my best bet.
  • yellingkimber
    yellingkimber Posts: 229 Member
    Go see a podiatrist. Custom orthotics will help you if your insurance will cover it.
  • lmcneece2012
    lmcneece2012 Posts: 7 Member
    Before I had surgery for mine a Dr. told me to put a golf ball under my heel and put as much pressure as I could stand on it. Then had me do stretches. Also recommend getting fitted for a good pair of shoes. Honestly it did help, but I still opted for surgery. I still have issues with that foot. I think when they cut the tendon it creates other symptoms such as tingling when standing to long, cramps etc.... Hope you get some relief soon
  • bensmom555
    bensmom555 Posts: 38 Member
    There is hope for you! I had extreme pain from this, especially upon arising in the morning.
    I did a variety of things which helped and in a pretty short time it helped and then it went away.
    Most important for me was strengthing the calf muscle in the back of my leg by pulling toes up in stretches (look up exercises on internet) and wearing a boot at night that stretches this muscle (look on ebay for low priced ones). Also, when sitting in a chair, elevate your foot and draw the alphabet with your big toe - sounds weird, I know, but therpaist showed me and it really helps!
    Keep working on it, every situation is different, but you can make it better and hopefully fix it!
    Congrats on weight loss, and keep going!

Categories