Plantar Fasciitis Flare-up & possible achilles tendonitis

S

sue320

Cathlete
I've been dealing with the PF for almost a year now (off and on). I'm now ready to get serious and may even request a walking cast to get this to finally heal once and for all. However, I can't get in to a doc until 4 Oct. Between now and then I've committed to only doing weight work.

Is there anyone that has had this problem and if so, what lower body exercises were off-limits? I anticipate that step-ups are probably a no-no due to the pressure put on the foot as one lowers to the ground, but don't know what other things are off-limits that I might not realize.

Thanks for any input!

Sue <><
 
Hi Sue,


I have had PF and now have achilles tendonitis. I have been only doing weights for 2 months. It is real stubborn to go away. I've seen a doctor and now have been wearing a boot cast for 6 weeks. It can be really frustrating. Also I have been taking physical therapy each week. Yes seeing a doctor is wise to start healing this. I will talk about it more this afternoon, but I am running late for work. I feel your frustration.


Will talk to you later!



kim
 
I have been fussing with PF for over a year now. When mine flare up I can't do, or shouldn't do, lunges with a barbell. Probably lunges at all. Squats were okay on a limited basis. I have started seeing a homeopathic doctor about it in the last 3 months, we'll see if it helps! I am hopeful, I went for an 8 mile run last week and although I could not run the next day, I could walk! And today I'm going out for another run. Good luck, I know how you feel about getting serious. If this doesn't work I may just go get a courtisone shot. I want so much to be able to run again. But, I might just have to face that my body can't handle it. That makes me so sad.
Heather
 
Hi!
I had and recovered from PF in 1999 on my left foot. It has never returned. I now have it on my right foot and am in your situation. I don't find squats or lunges or leg presses to be too much, but all impact and even walking in non supportive shoes is a big NO.( NO barefott walikng at home!!!) I have custom orthotics but they are from 1999. I still wear them.

What does your podiatrist recommend? In 1999, Mine suggested biking was Ok and I have found this to be true. Floor leg exercises are great too and I am doing many of them! Truth be told I haven't seen a podiatrist this time around. Frequent massaging and stretching are helpful too. My DH is very nice about massaging my foot. I do his too as he has PF from long hours on his feet.

Judy
"Likes2bfit" since 1999
 
I had PF which responded to nothing short of a plantar fasciotomy. After the surgery I was on my feet, symptom free in 24 hours and it was a miracle. Strength, elliptical training and the rowing maching at the Y were my main forms of exercise. Swimming is great too.
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"

Tell me, what it is you plan to do with your one wild and precious life? -Mary Oliver
 
Thanks all! I suppose it's nice to know I'm not the only one that has this. I'm just getting frustrated with the duration of this flare.

Bobbi, I'm surprised about the pf but pleased for you. In all the research that I've done, it seems very few respond positively to this surgery. So glad it worked for you!

Thanks again you guys!

Sue <><
 
I did repeated physical therapy and even cortisone and it was so awful, after a year of limping miserably, my doctor and I decided I was a good candidate and did it and it worked. She's a wonderful podiatrist! The procedure is the partial release of the insert into the heel and it alleviated the inflammation instantly and it's never returned. Knock wood! ;)
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"

Tell me, what it is you plan to do with your one wild and precious life? -Mary Oliver
 
Bobbi, I am so happy to hear that you are still doing great. The surgery had to be a miracle for you! Sue, I know everyone says stretch, stretch, stretch but I wanted to share with you that I had a bout of PF some years ago and it would not go away. Finally, one day I decided I was going to stretch EVERY day 4-5X/day and whether it was coincidental or not, it went away and I have not had it since. I would stand on either our jacuzzi step, fireplace hearth or a bottom step of the staircase and press my heel down and hold for 5-10 seconds, release and then do it again a few more times. (No bouncing just a static hold) I made myself do it every day and within a week or two I felt improvenment and a few weeks later, gone! I also made sure to flex my foot and hold for the same amount of time before getting out of bed in the AM to stretch it out good before walking on it. Good Luck, I do know the frustration with PF.

Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie")http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
I have struggled with both PF and achilles tendonitis and have went the rounds with doctors and physical therapy. Heres what works best for me:

PF - a good massage by a professional. I first tried this when I had PF bad in both feet and could barely walk. I went in 3 days in a row for a foot massage aimed at loosening the muscles and it worked amazingly well. Now at the first sign of PF I head back to the massage table. I also stretch my feet a lot even while sitting at work etc. Between stretching and getting a foot massage about 2 times a year it has been under control for a couple of years now.

Achilles tendonitis - About 1 year after I had the PF under control I developed achilles tendonitis in my left ankle. I tried inserts, orthodics etc but found no consistent relief (nothing lasted for long). Currently I've found that the stability of my workout shoes really effects the extent to which the tendontitis flares up. During the time that I had consistent problems I was using a cross training shoe that felt very comfortable at the time. I switched back to Rykas and felt immediate improvement in my tendon. For some reason (maybe the narrower heel) they just gave me more stability and I am able to do step workouts, weights etc with little or no pain or tension. I also stretch my tendon frequently.
 
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