had it and never want it again, I went to see a podiatrist. i got a cortisone shot which was so much worse than the plantars. But my chiro helped me the most. He gave me the exercises to do-- roll my foot on a golf ball then roll it on a frozen bottle of water several times a day. He also did a couple absolutely amazing adjustments on my foot so when I had to go back to the podiatrist for a follow up, i was pretty much cured. i did mainly floor exercises where i didn't put pressure on the foot and lots of upper body. as the pain and discomfort eased, i started to get back into my normal routine.
I have dealt with that too. It is painful. I had surgery for a cyst the size of an egg on my Achilles tendon August 16th. So I had to have a Achilles tendon repair, plus removed a large spur off the back of my heel bone. My doctor also removed the bone spurs on the bottom of my heel while he was in there. I'm finally out of the walking boot and in a shoe today for the first time. It's healing better than my doctor expected. It's a little weak after not using it for almost two months. No PT, the doctor is letting me do it myself, he showed me some exercises which are helping wonderfully. I hope I never have to have it done again ever. The first week was the worse and being NWB for a month was hard, but I did great and am so happy it is over. Now I will be able to walk and exercise without pain. I couldn't have gotten through any of it if, if it hadn't been for hubby. I love him to pieces.
I have had it for over 12 years now. The number one thing that helped be was a HIGH quality pair of inserts for my shoes. I also do my best to streach out through the day, and to keep my heels on the floor when sitting down instead of on tip toe.
Best of luck, I know it is a difficult pain to deal with.
Fitness Minutes: (9,224)
611 10/11/13 11:32 A
I have been struggling with plantar fascitis for about 5 months. I have modified most of my exercises while lifting to standing in place more not using the bosu as much. I also got really good insoles in my gym shoes. Purchased a couple pair of nice shoes to wear to work with an arch support. I'm finding a lot of European shoes have that extra support (allegria, dansko). Check out Schuler Shoes they have a good supply and great recommendations.
I also started swimming so there is no impact on my feet. Also toss a golf ball in the freezer and roll the frozen ball under your foot at least once a day to loosen the muscle.
It sucks and the pain will come and go. Just keep that muscle loosened, foot massages, heat, rolling the ice ball.
I've had problems with plantar fasciitis off and on for 20 years. It doesn't bother me much anymore if I wear my orthotics or other shoes with really good arch support (e.g. Danskos) and I avoid trying to walk or run for exercise. Things that cause extra impact on my feet are likely to cause a flare up and that's just something that I've learned to live with. That doesn't mean I have to stay off my feet to exercise--using something like an elliptical or stair stepper doesn't seem to bother me. I think that this is because my feet don't get lifted up and placed down but stay on the machine, thus minimizing the impact. Biking is also great. Swimming is one of my favorite ways to exercise and is the easiest thing on feet. Don't forget to do a little strength training too, not just cardio. There are some great, short, videos here on spark people. There's a whole series of videos that are about 10 minutes each and are mostly strength training--the Spark People "bootcamp." It's called a bootcamp because it's a daily commitment to exercise, not because it's intense and difficult. The videos are actually very "doable" and there are modifications shown as well, for those who are just starting out or who need them for other reasons.
Fitness Minutes: (34,300)
22,410 10/11/13 4:27 A
If you are finding exercising on your feet painful, then there are loads of exercises you can do while sitting. Check out the Chair Exercise Team and/or the seated exercises in the Fitness section.
Good luck, and hopefully you will have a speedy recovery! Kris
Fitness Minutes: (13,346)
313 10/11/13 12:45 A
I have plantar fasciitis in both of my feet and I exercise every day. I just do a lot of range of motion stretching for my feet and ankles, take ibuprofen if needed, and for a last ditch effort if I'm still in pain then I will take a liter bottle (old one from soda) that has ice in it and roll it around on the floor under the foot (feet) that is in pain. One thing I have noticed is that shoes make a HUGE difference! I have found that sketcher shape ups worked the best but I am in search of a new shoe since mine died on me.
I had it about 20 years ago before I moved to my present state. It eventually just went away. It's good you are having therapy for it and the therapist may be the one to share your feelings about worrying that it will come back. Good luck.
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