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CRAFTSFAN1 Posts: 2,092
2/19/13 6:03 A

This is my story with plantar fascitis. It started about 2 years ago and right now, if I have 5 minutes of pain a week, that's too much. I won't talk about the symptoms because you already know what are they.
After enduring the pain for months, waiting for it to disappear, I went to see a podiatrist. He recommended special insoles, exercises, never walk barefoot, use only rigid shoes, nothing that you can bend on the middle. He also recommended the use of a tennis ball for massaging, and ice.
The insoles help but do not cure the PF.
The exercised that he recommended, I didn't feel that helped me at all. But navigating youtube, I found some exercises that really helped me to overcome the PF.
Beware of the massage with whatever, tennis balls, etc. Those massages just hurt my foot more. The only massage that helped me was to rub my arch and leg with the heel of my other foot to relax the muscles of my leg and foot.
Regarding never walk barefoot, I followed his indications.
Regarding the rigid shoes, I sadly had to renounce to use sandals during the very hot Summer in Las Vegas. I had a pair of Birkenstock shoes that I almost never used because they are so rigid. Well, those shoes were the ones that I was using. They helped me because my pain, if it didn't disappear, at least it didn't increase.
The ice use was a nightmare. It really was painful. Then, searching the internet I found that cold and warm things have different uses. Cold is used to lessen inflammation. Warm is used to relax. DING! Then I thought that even though PF is an inflammation, the tendon, at the same time gets very tight, therefore it needs to relax. So, I stopped using ice completely and started using warm/hot packets. It was a pleasure! It helped a lot! My pain attacks started to lessen. Also, I started using a sock on my ached foot at nights.
Everyday, before leaving my bed, I did some relaxing exercises I learned from youtube and rub my leg and foot. Otherwise my heel would hurt like hell.
The turning point was one day that my husband and I had an appointment. We were in a hurry and I could barely walk. Then he remembered that he had forgotten some documents in the car and he had to go back to get them. During the time he left me, I started making this exercise: keeping the heel on the ground, lift the front of the foot, trying that the toes point upward. Kept it for 10 seconds. Then do it with the other foot. I kept repeating this exercise over and over until my husband came back. I started walking fine with very little pain. Every time that I felt the pain, I stopped and did 3 repetitions.
From then on, my PF started improving. But of course I was doing that exercise every single time that I had the opportunity. While eating, while watching TV, while talking on the phone, etc. etc.
The only thing that I can recommend you is: listen to your body and try things that help you improve. The goal is to minimize hurting more you foot and do things that help.
Sorry for the lengthy story. I wish you the best.

Edited by: CRAFTSFAN1 at: 2/19/2013 (06:13)
SUSUSUZZZIE Posts: 7,038
2/18/13 9:50 P

oops - double post

Edited by: SUSUSUZZZIE at: 2/18/2013 (21:51)
SUSUSUZZZIE Posts: 7,038
2/18/13 9:50 P

My husband has it and he is mostly able to keep it to a tolerable state by 1) never going barefoot. He wears supportive shoes in the house. 2) When it starts to flare he uses a brace thing to sleep and he rolls his foot on a bottle of frozen water with a little alcohol.

Good luck! I know it really hurts my hubby sometimes and I wouldn't wish it on anyone.

YVETTEZ77 SparkPoints: (3,066)
Fitness Minutes: (4,490)
Posts: 61
2/18/13 8:19 P

Along with constant PF exercises, you might need special shoes. I had the same problem for about 8 yrs. After cortisone shots, special shoes, PF exercises it seemed to finally fade. I had forgotten what it was like to wake in the morning without limping so bad. Hope you get some relief soon, hang in there !!

SLIMMERKIWI SparkPoints: (253,367)
Fitness Minutes: (41,531)
Posts: 27,128
2/17/13 8:47 P

Exercise generally improves constipation. It may be possible that you need to INCREASE your fluid consumption, and also your fruit/veges (increased fibre) to help. Are you taking any medications that can cause constipation. A few different ones can have that effect, including some pain-relief ones. Make sure that you aren't filling up on processed carbs - they can hinder weight-loss and aggravate constipation.

Where it comes to fallen arches, make sure that you wear the appropriate footwear with good support. A Podiatrist or a "Sports Shoe" specialty store would be a great help in getting that good support. Podiatrists can make up orthotics as they apply to YOUR feet, and the store can assess your feet while standing etc., but using computerization, and will fit you into the appropriate shoe for the purpose - i.e. a running shoe is different from a cross-training shoe, or for walking. A lot of shoes also have raised arches inside.


JAZZYLADY36 SparkPoints: (0)
Fitness Minutes: (1,477)
Posts: 90
2/17/13 8:06 A

I have pain in my foot i think its from my arches are low. I love to run i want to know what else i can do that will help me lose weight. Also i was wondering why when i exercise i get constipated. Im drinkinh water.

EMMAEKAY SparkPoints: (0)
Fitness Minutes: (20,942)
Posts: 305
2/12/13 8:50 P

Yowch! 30DS is very high impact and probably isn't right for you.

If you can, try a stationary bike or even an elliptical instead of the treadmill. These are lower impact than walking/running. Even better than those options would be swimming - no load bearing there! If you choose a lower impact exercise, make sure you do strength training in addition to build strong bones.

Good luck!

KKOMAIL SparkPoints: (38,066)
Fitness Minutes: (43,287)
Posts: 26
2/12/13 11:56 A

i can only speak for myself, but I had it terribly. I felt like I was walking on broken glass. I could barely walk in the a.m. I went to a couple of doctors that just offered pain meds. Then when I was googling one day I found some exercises on YouTube. They explained that often the pain shows up in the foot but is caused by tension in the leg. I did the exercises that were demonstrated on the videos and in just a few days i was so much better. I was cured in a month or so. Give it a try, it might work for you and cost nothing.

SOFTLYROSE SparkPoints: (7,535)
Fitness Minutes: (4,971)
Posts: 12
2/8/13 2:39 P

I've had it on and off for years. One of the things I've found helpful is when it gets bad, take a really hot bath, as hot as you can tolerate, or at least submerge your foot in one. Sit a few minutes to let the heat sink in, and stretch while you're in the bath. Hope this helps and you're feeling better soon!

SLIMMERKIWI SparkPoints: (253,367)
Fitness Minutes: (41,531)
Posts: 27,128
2/7/13 1:43 A

Here is a link to the Mayo Clinic which may help (in addition to the links already given)

Be sure to check out the links to the Lifestyle and home remedies, and Prevention. Chair exercises are certainly a great adjunct to other exercises, too!


2/6/13 2:42 P

Oh, I forgot to mention that these things are the greatest. They have them at the gym I go to, but I'm ordering one for my house too.

2/6/13 2:39 P

I've been struggling with PF for over ten years. It gets bad enough that I've had the cortisone shots several times. But, the last time I got the shot it was the most painful thing I've ever experienced. The podiatrist dug into my heel with the needle. I wouldn't even let her do the other foot because the pain was so unbearable. This coming from someone with Multiple Sclerosis, so you know it must have hurt! LOL

What I've been doing is exercising in 10-15 spurts. I do that and the pain doesn't become unbearable. Also, the stationary bike seems to be the least pressure on my feet. Zumba killed my feet the other day because of the hard floor. Not to mention it killed the rest of my body too! Foot pain sucks. I walk all over campus during the day for my job and I just have to push through the pain most days. :(

APONI_KB Posts: 496
2/21/12 12:11 P

been there - have the orthotics

which is what you need really you do

Check your insurance, mine were actually covered but you absolutely need to go to a foot specialist and get custom orthotics. AND go to a running store, have them analyze your gait and get you in the right running shoe. I also recommend you get a strassburg sock. It's like those boots your doctor will give you but far more comfortable. You sleep in it which takes some getting used to but it helps keep your foot stretched out. I've also had some success with a little ball thing called a rubz I got at REI. You roll it around under your foot for a few minutes a day.

You can survive this, but it's a vicious thing to have happen. I'm fighting having to give up running.

MELLISOND Posts: 1,277
2/20/12 11:29 P

All great advice and until you are up and about, check out the resources on the Chair Exercise team. Also the seated Coach Nicole videos can give you a good workout without stressing your foot.

MERLINANDME Posts: 19,106
2/20/12 11:26 P

See your orthopod. One or two little cortisone shots usually solves the problem quickly. Then take care to stretch it out regularly.

JENNYLYNN0505 SparkPoints: (0)
Fitness Minutes: (11,136)
Posts: 4
2/20/12 8:28 P

My husband had this same problem. He got a pair of those toe shoes (shoes with 5 toes). They are supposed to simulate being bare foot but still somewhat protect your feet. These shoes cured his problem for the most part. His pain has gotten so much better and he rarely has issues anymore. Good luck!

APAMPERIN1987 Posts: 6
2/20/12 12:12 P

I have talked to my dr... He told me to buy insoles for my shoes (done in my work shoes) abd to take ibprofen to help with pain, or 30 minutes before exercise. I also bought new shoes for working out

ARCHIMEDESII SparkPoints: (199,863)
Fitness Minutes: (298,728)
Posts: 27,303
2/20/12 12:05 P

Have you talked to your doctor about it ? If the pain is that bad, you really should talk to your doctor.

For now, have you read any of the Spark Articles on PF ? If not, start with these.

I would definitely recommend that you stretch the bottom of your feet. You can see some basic stretches here.

Also, DO check your shoes ! Don't wear old shoes when you're working out. that may be part of the problem. You want to make sure you're feet have good support and with time, shoes do get worn out. When that happens, that can hurt our feet. Thus the importance of getting new shoes as soon as the old ones show signs of wear.

If you find the stretches don't seem to be helping, you really MUST talk to your doctor because something more may be going on. Don't let this wait. A person should never have to walk around with chronic pain.

APAMPERIN1987 Posts: 6
2/20/12 11:58 A

Help! I have plantar facitis and cant even make it through day 2 of the 30 day shred. I also cant go faster than 3 mph on the treadmill without it being painful. looking for tip and suggestions...

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