Anyone with plantar fascitis able to workout?

[penguinchik]

Hi, I know there have been lots of posts about PF, but I am wondering if any of you were able to get better with some moderate working out. I'm in the high anxiety stage right now in thinking that I might not be able to exercise for a long time. I know you know what that feels like. It's a panicky feeling.

Have any of you been able to do step, low impact or kickboxing while following PF healing protocol (ice, stretching, heel inserts, Aleve, never going barefoot, etc.)? Today I tried doing some low impact for a few minutes mostly on the ball of my foot. I know what you're going to say (don't do that!), but the irrational, hopeful me is grasping at straws here. Has anyone had any success that way?

I cannot believe after waiting so long for Cathe's new workouts, just as they are about to ship, I can't do them!! It's like a cruel joke. I'm so sad. Any words of wisdom or encouragement would be greatly appreciated. Thanks.

--Jennifer

 

[Jess_jugs]

I had PF earlier in the summer, and went to the podiatrist for it. I took Naproxen & got some generic orthotics that I always wear in my tennis shoes now. I also would ice & stretch. I would freeze a small water bottle & roll it all over the bottom of my feet & also roll a bouncy ball all over. Another good thing to do is to strengthen your calves. Doing calf raises helped me. I would also sit up when I woke up & pull my toes toward me to stretch my feet & stretch my calves before getting out of bed.

I was able to continue running. Mine was mainly painful in the mornings waking up & then later after running. It didn't hurt while running, the tendon would warm up & feel better then. The podiatrist told me that as long as it wasn't painful while running then to continue with it. (and I was training for a marathon so I had to keep running anyway!)

Mine has gotten pretty much all better. I do notice it more when I'm not wearing good shoes enough (I do tend to go barefoot around the house, bad me!).

Good luck & hope you can continue to workout w/out pain!!

 

[GreenEyedLefty]

Are you seeing a doctor? What does s/he say about working out right now?

I've had PF for a few months now and I'm seeing very slow and gradual improvement. In my case, I learned that stretching makes it worse, so I stopped doing that, but I do ice and take anti-inflammatories. I also have a list of exercises to do (mostly to strengthen the muscles of the feet).

Low impact exercise does not make my PF worse, however, anything high impact (e.g., the Imaxes, running or kickbox) will cause a setback. The best thing would be to bicycle or swim until it's better but I can't do either of those things right now.

I don't know what else to say. PF is frustrating. I've had to stop running, which stinks because I love it so much. But if push came to shove, I'll get on a bike or in the pool if that's the only exercise I can get.

Good luck to you.

 

[midwestchick]

When I was first diagnosed, I really took it easy. My podiatrist ok'd the elliptical/exercise bike/swimming, but told me to go easy on anything higher impact at least during the initial 4-6 weeks of naproxen. I know how awful you feel when told to hold back when you are so used to being active. Makes one depressed!

That being said....I did do step aerobics at our local YMCA once per week (only used one riser and stretched a LOT prior) and maybe one LOW IMPACT Cathe also per week. The Imax's were out and anything with plyo jacks, ski jumps, tuck jumps (I didn't mind, I detest those anyway ) I usually stuck with Low Max or C&W. You can definitely keep up with weights as well - esp. machines or nothing that stresses your arch too much.

Hang in there - I think it is very much an individual thing and finding your own personal limits. I always kicked myself when I over did it and just walking at work was unbearable. It's not worth that!

Wear orthotics ALWAYS -- never go barefoot -- do stretches! Works for me.

Good luck with your PF troubles - the good news is that you CAN find a way to be active and not exacerbate the PF.

Heidi

 

[Shelbygirl]

Hi Jennifer.

When I read your post, I thought that I had written it myself. I'm in the midst of a PF fair up that started back in January (yes, unfortunately, I said January). I can't seem to shake it, though. I stopped doing all forms of impact back in April, but it hasn't got any better. The good news is that biking and spinning do not make it worse, nor does lower impact kickboxing or weight lifting.

With all the new DVD arriving soon (i.e. Cathe, Amy and Kelly) it is a little discouraging. I do plan on using Cathe's Low Impact Circuit and Butts and Gutts right away.

I'm going back to the foot doctor this Wed, so if he tells me anything new, I'll let you know. I expect to get a corisone shot. I had one once before and it helped for a while. I've heard some bad things about corisone, but I'm at the point where I don't care. I just want the pain to be less.

I hope you start feeling less pain soon.
Take Care,
Shelbygirl

 

[penguinchik]

Hey Everyone, thanks so much for your replies. I didn't get back to you sooner because my husband got home from a military deployment on Tuesday! Woohoo!!! So happy!

Anyway, I really appreciate your responses. I've tried a couple of cycling classes at my gym that don't seem to bother my foot. Unfortunately I have old knee issues, so I can't go nuts on the bike. But hey, it's better than nothing. I might have to resort to the elliptical too. After finding Cathe a year and a half ago, I dread how boring the elliptical will be. At least I can still do Cathe's weight dvds.

Actually, I do have one more question. I want to keep doing legs. I love LL. Have any of you been able to still do this while recovering, or is it too much weight being put into the heels? Also, have you been able to do leg presses? God I have a love/hate relationship with those! I know everyone's injuries vary in degree, but I would still like to hear about it.

Thanks again! Your responses are very helpful!

--Jennifer