Heel pain after years of pausing from stepping

J

jaloca

New Member
I am a big fan of cathe’s workouts and 5-6 years ago I was very active in practicing step aerobics with her DVD’s at home. By the way: I am probably the only person in this forum from Europe :D! I love cathe’s workouts! I could hold my weight for several years perfectly!

However, the past 3 years were very intense: I had to finish my PhD, I became mother and now I have 10 kg (22 lbs) more !!! I had a very long (several years) pause from stepping. One month ago I started again: I was so excited: I started again with my old DVD’s and ordered even some new. I did work out 3 times per week and after two weeks I had unfortunately this dull pain in the left heel while walking, no problems while sitting ot laying. But I didn’t notice that I have done some bad movement or some mistake while stepping. The pain came afterwards.

I am very sad and disappointed and ask myself: why, what have I done wrong... I was really good in step aerobics once, I had never any problems with anything. Tomorrow I will go to see a doctor, but I am just very afraid that I would not be able to continue. Do I need new shoes? Should I choose another program? Or no stepping anymore? Or is it normal to react that way after a long pause?
 
Hi.. U quoted me exactly!
I finaly went to the doctor. I have platar fashitis. Spelling may be wrong. But i had to stay off it for four weks and it got so bad i cojldnt stand. I nust stretch ice and rest over n over. I do spin now when i feel a twinge. I jog or step or anyhing now , i have to pay attention to it and if i dont liaten to it i can be in pain a long time. Im not sure what ur pain is but that was mine. So rest stretch and ice it and find other things to do if it hurts like upperbody weights. Hth
 
Hey, wow, I just red some wikipedia infos and it sounds exactly like the problem I have. Exactly the same symptoms. Does not sound very nice: 6 to 8 weeks till it is fully ok, etc. Uff... and of course: the problem seems to be that probably I started immediately too hard, didn'd strech properly, even sometimes, when I don't have time I skip the warm up :eek:... Cathe would kill me, if she knew :eek: Thanks so much, I will ask my doctor tomorrow more specifically and I can only hope that it would get better. Do you take any medication? It says you could/(should?) take some antiinflammatory pills?
 
Plantar fasciitis is another word for hell. Tight calves are a common cause, so make sure you stretch your calves and continue to do so (a foam roller also helps). Strengthening your foot will help keep it from recurring (picking up marbles or smalls objects with your feet, scrunching up a towel with your toes, etc.). Hope you are feeling better soon. Like Renee, a bad bout of PF in my right foot made walking unbearable. It can take awhile to get better, so be patient. Anti-inflammatories (Aleve, Advil,etc) will help, as will icing it. You might also consider trying a night brace.
 
First off, WELCOME Jaloca! Nice to have you here!

I also suffered with a bout of PF! Sooo frustrating when you want to exercise and can't. Here is what I did and it helped tremendously!

I stood either on the bottom step of our staircase or the fireplace hearth and let my heel hang down over, lower then my toes. I would slowly stretch it down and hold. (NO BOUNCING) I would hold it for like 10 seconds and repeat that about 3X...I would do this 3x/day and after a few days I couldn't believe how much better it felt and the pain was almost gone during the day. I also made sure to stretch or flex my toes back towards me before getting out of bed every morning. It seemed like stretching it out before putting any weight on it helped a lot. Also, never go barefoot. Then, ice also 3x/day & the anti-inflammatory. I know you're a busy mom but if you can fit that in, I hope it works for you too. Good Luck and I promise, I won't tell Cathe! :p

Again, WELCOME!!!!
 
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I developed PF along with a heel spur from running. I did the same stretch Debbie is talking about. The other thing I did was start going barefoot all the time. I know alot of dr's say never go barefoot or recommend custom inserts for your shoes. But for me going barefoot helped strengthen the muscles in my feet. I'm a stay at home mom so I only wear shoes when I go out in public. I ditched my "supportive, corrective, cushioned, ect running shoes. I bought a pair of mininalist shoes and do all my workouts that are not high impact barefoot. Within 2 weeks my foot felt SO MUCH better. I haven't had any issues with it again.
 
The other thing I wanted to say was, pay attention to how your foot lands when your stepping. When I ran I was allowing my heel to strike the ground before the rest of my foot. After the PF/heel spur I made sure that when I ran, I had my forefoot or the ball of my foot strike the ground before my heel did. I really had to think about in the beginning but now it's second nature.
 
jaloca said:
Hey, wow, I just red some wikipedia infos and it sounds exactly like the problem I have. Exactly the same symptoms. Does not sound very nice: 6 to 8 weeks till it is fully ok, etc. Uff... and of course: the problem seems to be that probably I started immediately too hard, didn'd strech properly, even sometimes, when I don't have time I skip the warm up :eek:... Cathe would kill me, if she knew :eek: Thanks so much, I will ask my doctor tomorrow more specifically and I can only hope that it would get better. Do you take any medication? It says you could/(should?) take some antiinflammatory pills?
Click to expand...

Hi they gave me anti inflam. Pills but i really didnt feel it helped! Then they gave me a shot of a steroid in my heel, ouch i thought for sure that would help. It didnt, he claims next,step is surgery and noooo i dont want them messing with my feet more . I alrwafy had other problems. I just had to reast it and stretch. It made me feel old lol i limped every where. Lol that was on a good day. I do have to be careful with shoes so i the running shoes i like is brooks defyance 5 but i cant seem to find them now. Grr i still havnt found a good high impact crosstrainer yet.
 
Welcome to the forums! I also had PF. I went to a podiatrist. Do they have them there? I got a steroid shot in my foot (not fun, but it helped). My custom inserts have really helped my feet as well as my knees. Hope you're better soon. Good luck.
 
Hey everyone! I am so impressed - you all were so right and gave me the exact dagnosis I got today from my doctor! I am really very releaved to hear that it seema a common problem in sports, that was exactly the reason I decited to register in cathe's forum and ask you guys... I got antiinfmammatory pills, cream, shoe inserts and a sheet of paper with the exercises you mentioned.

I am just wondering about the barefoot walking: debbie writes not to do it. Momto4 reccomends it. I can imagine that on the long term it could reall strenghten your foot muscles and prevent reoccuring, but during an acute phase with pain etc. probably not so good...?

I can only hope that I can soon return to my beloved workouts and wil not gane additional weight during these weeks :(... I am a terrible restrainer, I enjoy nice meal and I have never done some diets, but always have lost waight with sports and "normal" eating... I cannot imagine how I will surive these weeks. Swimmer gave a good advice- patience... It can take a while. The doctor was at least optimistic that I will certainly be able to return to stepping, just slowly...
 
Good luck! Remember u arnt alone! Also remember u can do upper body weights and some lower body weights, according to how ur foot feels that day. So u can still do something, that can make u feel better as well, oh some yoga in between can Help as well.
 
I agree that minimalist shoes would do the trick. For me they did. Now that is all I wear doing Tabata, step, Hiit etc. Stretching the calf, using the foam roller and the tennis balls under my feet all helped in the healing. Hope you can get back to what you love.
 
Hi All.

Both my husband and I had PF at the same time, and we tried stretching, that silly sock that has a strap to hold your toes flexed, and finally started wearing Dansko clogs. The clogs really did the trick, and both of us have not had any further problems. If stretching and anti-inflames don't help, maybe try the clogs. I too would avoid surgery at almost all costs, and I am an anesthesiologist!
 
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