Time to walk (again) after Plantar fasciitis

dawnfluitt
dawnfluitt Posts: 1 Member
edited November 2024 in Fitness and Exercise
I've been dealing with severe plantar fasciitis since the end of January making it impossible for me to workout. It's been exasorbated since I'm a teacher and on my feet all day. I think it's finally calmed down enough that I can walk again. I haven't really had more than a twinge every once in a while in two weeks. My goal is to just walk a mile today. Taping my foot and then off I go!

Replies

  • Chooklet57
    Chooklet57 Posts: 43 Member
    Good for you! I had it several years back now and know it is very debilitating. Remember to stretch your calves ..hang off a step. Im sure you have all the tips already, but I still stretch to keep it at bay. Maybe try a cushioned heel (Tuly's cup) or orthotic if that helps. Good luck!
  • yellingkimber
    yellingkimber Posts: 229 Member
    Have you gone the route of getting custom orthotics? If not, I highly recommend it. It helped me loads.
  • heybales
    heybales Posts: 18,842 Member
    It took me a year to recover after I got custom orthotics in all shoes I used, or switched them around anyway between shoes.

    Of course, I attempted some level of exercise still, and that pushed it out, even if biking was vast majority.

    If still getting twinges from daily life amount of activity - not healed enough.
    Would not recommend that mile, unless you got custom orthotics, which I'm betting you don't or you wouldn't be getting twinges.

    Prior to the year of serious action to get recovered - I managed to milk the injury on for a good 10 years, always causing problems. Rest, not long enough, back to workouts, re-injure.
    I'd recommend against that method.

    Even after the 1 year, orthotics stayed in all shoes that were not super flexible, meaning the mechanisms in the foot meant to help with shock couldn't function properly. Biking shoes, hiking boots, dress shoes, ect.
    But then as much barefoot time as possible, even to the point of barefoot running, until I overdid it and hurt other foot with plantar sprain. But that healed in 6 weeks good as ever since, with no foolishness since either.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Yes, get insoles. Custom orthotics are good, but you don't need them. You can use Spencos or, much better, Superfeet. I used to have Superfeet in every pair of my shoes. It helped immensely.
    And then stretch the bottom of your feet. Stretch. Stretch. Stretch.
    Here is a link to an excellent stretch that helped many people who could not find relief any other way.
    https://www.urmc.rochester.edu/MediaLibraries/URMCMedia/ortho/foot-ankle/documents/plantarfasciitisteachingsheet.pdf
  • nowine4me
    nowine4me Posts: 3,985 Member
    Stretch, yada, yada, or go get a cortisone shot in the heel. It's helps fast. Also check out the shoe brand Vionics, made for PF. I'm super stoked That I can wear flip flops again.
  • ceiswyn
    ceiswyn Posts: 2,256 Member
    edited April 2017
    If you're still getting twinges just from your normal activities, walking a mile is quite likely to hurt. And if my experience of achilles problems is anything to go by, it's very easy to do too much without noticing. While walking, tendons are warmed up and limber; if you overdo it, you won't find out until the next day, after they've stiffened, which is too late.

    I would strongly recommend erring on the side of caution. If you do less than you can, then yes, it will take longer to get back to your previous activity levels; but not NEARLY as long as it will take if you keep reinjuring the tendons!
  • mayhamm2
    mayhamm2 Posts: 1 Member
    It is a slow road to no pain. I had injections, foot wrapped and what really seemed to push it to heal was contrast baths. It worked for me but it took a year+ to be out of pain. All of the things said above orthodics mine are from Sole put them in the oven then in your shoe. Love love love them. I keep a tennis ball in a knee length sock behind the pillows even now on the sofa to roll under my foot the sock lets you put the top of the sock under other foot so it doesn't roll under sofa. Spin Clas is awesome until things get calmed down. I am now running again but only on an indoor track for now. I DO NOT WANT THAT PAIN TO COME BACK. Hope your feet have you dancing soon.
  • HomeatWDW
    HomeatWDW Posts: 121 Member
    I had major PF issues and now all I wear is Oofos, even for my exercise walks. They've made a world of difference.
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