Plantar fasciitis

I empathize with your foot pain! The best thing for plantar fasciitis is first, to rest and to stop doing the exercise that makes it worse. My PF was so bad years back that I was getting steroid injections in both feet to manage pain.

I second getting good walking shoes; if you can, I recommend going to a walking/running store that can analyze your gait to get properly fitted for supportive walking shoes. I also have flat feet so in addition to supportive shoes, I got custom-ish inserts at the Good Feet store which were a game changer. Getting fitted for shoes will help make walking less painful. When I first started losing weight (which I needed to do to put less pressure on my poor flat feet), my podiatrist recommended cycling (stationary or recumbent bike). It helped a lot in the beginning, before I got proper shoes and inserts...after which I started walking and jogging.

Good luck!

Superfeet insoles. Put a pair in every pair of shoes you own. It supports your arch and prevents the condition from continually getting re-aggravated, which allows it to start healing.

Strangely enough, the elliptical helped my PF more than anything else I have tried - and I tried everything except cortisone shots. That said, using a really good rower has been a great - a tough and effective/efficient workout. I have kept my weight manageable by resistance training, bike riding (outdoors), the elliptical and rowing. I hated both the elliptical and rowing when I first started, they were both really tough for me. After allowing myself to slowly build up time and distance, I enjoyed seeing the increase in endurance, and the feeling of wellbeing after a workout. I was primarily a walker hiker (5-10 miles a day), and strength trained before PF, I think the elliptical and rowing helped to address some muscle imbalances that contributed to the PF. Stretching my hamstrings, hip flexors, and calves also provided relief, more so than many of treatments recommended for PF. I hope you find something that works for you. The main thing is to keep trying until you do. Good luck!

Be careful with the elliptical too. I have had plantar fasciitis in right foot and then left foot. I love doing the elliptical daily but was noticing it was aggravating the arch. I read somewhere only do elliptical every other day and instead swim, row, or ride bike

I was prescribed stretching which cleared mine up after a few weeks. Put a 12 inch square plank of plywood on a 2 or 3 inch book such as a telephone book. Stand barefoot with your toes raised, holding a counter top for balance if needed. I was told to do this at least twice a day for 10 minutes at a time. I set this up in the bathroom, and would stretch while I brushed my teeth.

For cardio I would stick with a rowing machine or a stationary bike.

You can do stationary or outdoor biking, seated rowing machine and if your gym has it battle rope and rope pulling machine to do cardio. Invest in good shoes. You may need specialized inserts to help.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

starangel26 wrote: »

I have had the shots NEVER again. It hurt so bad it actually made it worse. Thanks everyone for the advice!!

and honestly, the shots just hide the issue they don't actually deal with the root cause

I agree. Everyone's different. But from all, I can tell that proper cushioning should help you at some point. I'm so lucky to have both high arch and plantar fasciitis... I do exercises either barefoot or wear arch support shoes. I was just advised by my coach to use the best shoes for high arches I can find. I use Superfeet insoles as well.