Cathe Modification Advice

[Roxie 1965]

Cathe,

I have recently developed plantar facitis and aggravated and old knee injury doing some high impact stuff (not yours) and I was wondering when your rotations call for a run is it all right to just walk and at what speed should I go for? Thank You for your advice.

 

[jloewe]

Cathe,

I have recently developed plantar facitis and aggravated and old knee injury doing some high impact stuff (not yours) and I was wondering when your rotations call for a run is it all right to just walk and at what speed should I go for? Thank You for your advice.

Hi...

Not Cathe, but as a modifier due to injuries myself, I have found that the most important thing you can do is make the workout work for you, tailor it to your needs. IMHO, there is no reason you can't substitute walking...can't help you on the speed...but, from personal experience, when I walk as fast as I can..the sweat flies about as much as with jogging.

Better to work out wisely and modify, than try to push past what your limitations are, and end up on the couch...(I know from experience)

 

[Cathe Friedrich]

Hi Roxy! I don't know the extent of your plantar fasciitis but you really want to be extra cautious as to not aggravate it any further and be diligent about doing stretching and strengthening exercises that support the healing process of this inflammed ligament. This is one injury that loves to overstay its welcome and feed off of any unfortunate opportunity to remain infammed. Most weight bearing activities such as walking and running will most likely aggravate your condition further. Try to do non-weight bearing activities such as biking if you can. Listen to your body and modify whenever needed. Much luck to you with your healing process.

Cathe,

I have recently developed plantar facitis and aggravated and old knee injury doing some high impact stuff (not yours) and I was wondering when your rotations call for a run is it all right to just walk and at what speed should I go for? Thank You for your advice.

 

[MommaPew]

One thing I find that helps me is to ice the bottom of my foot after a workout. I have a dedicated Cooler (any flavour will do) I keep in the fridge and just roll my foot over it sitting on the couch after my workout. You just have to make sure you don't offer that Cooler to a guest Any bottle shaped like a beer bottle or cooler bottle will do.

 

[Roxie 1965]

Hi Roxy! I don't know the extent of your plantar fasciitis but you really want to be extra cautious as to not aggravate it any further and be diligent about doing stretching and strengthening exercises that support the healing process of this inflammed ligament. This is one injury that loves to overstay its welcome and feed off of any unfortunate opportunity to remain infammed. Most weight bearing activities such as walking and running will most likely aggravate your condition further. Try to do non-weight bearing activities such as biking if you can. Listen to your body and modify whenever needed. Much luck to you with your healing process.

This may sound like a stupid question but do you consider step as wt, bearing? Its to cold outside to ride a bike.

 

[amyg]

Roxie, step would be weight bearing, as would any other activity that requires you to put any of your body weight on your feet. Swimming and biking are great alternatives. Probably a stairmaster or elliptical will also aggravate your plantar fasciitis since you are standing and bearing your body weight on your feet.

You might want to google other options for cold weather. HTH!

 

[Cathe Friedrich]

Yes Roxie, Amy is right (thanks Amy) step is definitely weight bearing. Swimming and biking are the number one recommendations for PF. Perhaps you know of a friend who has a indoor stationary bike you can use. Also, try not to walk around the house in bare feet. Bare feet on hard surfaces really aggravates the situation. Good luck and go easy!

This may sound like a stupid question but do you consider step as wt, bearing? Its to cold outside to ride a bike.

 

[morningstar]

If you freeze a bottle of water and roll your foot over it a few times a day, it helps, I've heard. Having some nice person give you a strong foot massage is also helpful.