Feet hurt during exercise!

[hawaiigal]

Hi everyone! I am 28 weeks now, and I have started having such problems with my feet aching when I exercise - ESPECIALLY during step workouts. I think that the problem is probably due to the combination of my extra weight (I've gained 20 pounds - or more now - so far), and the fact that my feet are starting to swell some (just a little, no need for concern.)

The pain is primarily in the arches of my feet. I bought an insole "especially for women" at Foot Locker the other day, and that helps some, but still my step workouts are starting to become very painful (for my feet only). The other day, during Rythmic Step, I actually had to stop early because I couldn't bear the pain in my feet.

I really love the step workouts because I keep it low impact but still get a good workout (I've taken out most jumps now). Any suggestions on what I could do? I'm thinking that my shoes are too heavy or inappropriate, though they didn't bother me before (I have Nike Shox). Does anyone know of a shoe with great arch support (or are really light) or perhaps another solution? (I'd prefer not to spend too much money on new shoes, though, as my others are in great condition.)

Thanks so much for your advice!

Sincerely,
Elena

 

[dcat]

Hi Elena -
It's possible that you have plantar fasciitis. That's when the membrane on the bottom of the foot tears. It is a common injury in athletes but pregnant women can also develop it due to the weight gain. Some people are more prone to this than others.

I'm one of those "very prone" people. When I was pregnant, I developed this around the beginning of my 5th month. The pain in your feet now is a warning sign. I had the warnings, too, but didn't pay attention to it until it was too late. My feet got very painful and didn't heal until after I delivered. I had to stop doing standing workouts (I did some weight training on a stability ball when it got too painful) and walking became very painful after only a few minutes.

By the time I purchased shoes with support it was too late, the damage was already done. I bought a pair of Spiras for walking and some Aerosole sandals with cushy soles to wear inside the house and another for wearing outside (it was summer). I didn't mind spending the money on these shoes (wanted relief!!) and I still wear them today.

To avoid PF, don't go barefoot, not even in the house. Always wear shoes; take them off only to shower and sleep. And if you are in that much pain working out, I recommend you stop and go to the doctor to find out what might be wrong. If it is PF it will only get worse if you workout on them to the point of pain (the pain means the membrane is continuing to tear). It can take months for it to heal as there is limited blood flow in that membrane.

I used both heat and ice to try to get some relief. In the morning, I massaged my feet before getting out of bed (sometimes for five minutes) and then I put heat on them. In the evenings and any other point during the day if it was really painful I would ice them to help reduce the pain/swelling etc.

I hope this helps and I hope your feet get better from here on out, not worse! Enjoy the rest of your pregnancy.
Diana

 

[hawaiigal]

Diana,

Thank you so much for the advice! I never even considered plantar fasciatis, but I am so glad that you mentioned it. I have been careful to avoid too much pain, but I will now pay even more attention to any pain and mention it at my next doctor's appointment!

Thanks!

Elena

 

[melimcn]

I'm actually going to respectfully disagree with Diana. I have had chronic Plantar Fascitis for years now in my left foot. It only improved when I STOPPED wearing shoes to work out.

Unless you have custom orthodics made for your feet (you can do this at the podiatrist or cheaper at New Balance stores), arch support may not do anything for you at all. With arch support built into tennis shoes, you are forcing your feet to react to the shoe that you put them in. The problem may not be the lack of arch support - it could be the lack of support in the wrong parts of your arch, etc....

I started going barefoot to workout (I do mostly TaeBo) about 6 months ago and noticed that my feet stopped hurting immediately. There is no longer a restriction that I place on my feet, they are free to react to the natural movement of my body as I exercise. I cannot tell you the difference it has made.

Also, I visit a chiropractor regularly, and he recommended stretching that area of your foot out by using a golf ball. Roll the ball under your feet, applying pressure that is comfortable to you. Keep at it until you feel like you've "worked out the knots". You'll feel better instantly.

 

[dcat]

Stretching and strengthening play an important role in the treatment of pf and can correct functional risk factors such as tightness in the calf muscle and weakness of foot muscles in general. Increasing flexibility of the calf muscles is one of the keys in treating and preventing pf (like a stair stretch). Rolling a ball under the foot is a good suggestion for dynamic stretching (I actually used a frozen water bottle wrapped in a washcloth and did this at the end of the day).

Melimcn, when I said I got shoes with support I did not get custom orthodics. I simply got shoes with more cushion in the sole and with at least a 1 1/2 heel height as going barefoot, especially on hard surfaces like tile, hard wood floors, etc. does increase the chances that the plantar fascia will tear. For me, it helped prevent more tearing of the membrane and provided some much needed shoe comfort.

The one case of pf I had prior to that was shoe-related. I taught a group fitness class with a pair of poorly manufactured Nikes and that's all it took to rip up that membrane. Needless to say I don't wear Nikes anymore.

I'm glad that you have found relief but I don't recommend doing any impact or weight-bearing workouts and exercises barefoot.

 

[Jennifit]

For PF, my doctor (orthopedic surgeon) actually perscribe me to wear Birkenstocks around the house and never to go barefoot. She actually wrote me a perscription!! Also she told meto massage my feet, and ice them for 15 minutes three times a day. I don't ice anymore but,I have not had PF for 4 years and I still wear Birkenstocks and never go barefoot.

Hang in there!