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Working out with Plantar Fasciitis

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traineo Regular
Posts: 27
Member since
Aug 18, 2006
Posted: August 11, 2008
For a few weeks now I've been hobbled by plantar fasciitis. My normal workout routine involves weight training M-W-F and cardio T-TH-S. I have all but ceased my cardio routine, and I've severely cut back on my weight training simply because I don't want to aggravate the condition.



I would like to resume my regular routine but I have questions about what kinds of exercises should be avoided. Specifically, on Mondays and Fridays I can be found at the squat rack. I was told that squats can be very bad for this condition and that it should be avoided. Instead of doing squats, I've been doing seated leg extensions, but I just don't feel like I'm getting as much out of it.



Cardio has also been severely restricted because of the pressure exerted on my foot. Are there good cardio exercises that are both effective as well as easy on the feet? I usually work on the elliptical and the stair machine.



I'm curious to hear how others have worked through this problem...



Thanks in advance,

Marc
traineo Fanatic
Posts: 107
Member since
May 29, 2008
Posted: August 11, 2008
Hi Marc,



I am also suffering from Plantar Fasciitis. It doesn't hurt that bad (for now) but it does give some soreness and discomfort throughout the day. It all started when I tried switching to run more with my forefoot than with my heels. I guess my feet and calves cannot support my weight just yet



Anyway, I am going to buy this product http://www.rei.com/product/745520 today and see if it helps. I will report back after trying it



Kevin
traineo Regular
Posts: 88
Member since
Jul 29, 2007
Posted: August 11, 2008
I had PF last year and it turned out to be caused by running with worn out shoes on concrete and asphalt. First things first get some new shoes. I needed a cushioning shoe because of my running style and lack of flexibility. I have had good luck with Asics Gel Nimbus 9s. I just bought a pair today as a matter of fact. $89 at Sports Authority. The two other things that helped me get rid of PF were Ibuprofen 2400 mil. per day and rolling my feet over frozen water bottles. Go crazy with the water bottles every chance you get. Straight out of the freezer one under each foot and roll them back and forth. They are cooold at first but cold is good. I never herd the don't do squats thing before but if the squats bother your feet take a bit of time off. The pounding of the feet is what causes the inflammation so give your feet a break from pounding for a couple of weeks.
traineo Fanatic
Posts: 107
Member since
May 29, 2008
Posted: August 11, 2008
Thanks Joe for the advice. How bad was your PF? and how long did it take it to heal completely?



I also use ice pads on my arch area immediately after my runs. I should try out the Ibuprofen suggestion too.



In my case, my running shoes (Asics GT-2130) are 2 months old with just about ~100 miles on them. The store guy said I needed medium-stability shoes, but maybe that's not enough cushioning.
traineo Fanatic
Posts: 370
Member since
May 29, 2007
Posted: August 11, 2008
I had PF pretty bad, and because I was too stubborn to go ask the doctor why my feet hurt so bad, I had it for about 3 years. All I did was go to the store and get some heel pain shoe inserts like these from Dr. Scholl's. I wore the inserts constantly for about 2 months before the pain was completely gone, and I continued to wear them for another 6 or 7 months to give my feet extra support while I was working out. I think I bought new inserts every month or so, and I didn't spend more than $8 or $9 per set.



I've also heard the water bottle thing is great, but I didn't hear about it until after my PF was cleared up.
traineo Regular
Posts: 88
Member since
Jul 29, 2007
Posted: August 12, 2008
On a scale of 1 to 10 my PF was about a 6. I could still run and I didn't have the extreme pain in the mornings I've herd about. I'd say it took me a couple of months before it cleared up. I felt it coming on at first, my feet just didn't feel right. I wish at the time I would have known what it was and how to treat it. If you press your finger on your arch near your heel and it hurts like crap that's PF. Start icing and anti inflaming!
traineo Regular
Posts: 27
Member since
Aug 18, 2006
Posted: August 12, 2008
Quoting: joekennedy7
First things first get some new shoes. I needed a cushioning shoe because of my running style and lack of flexibility. I have had good luck with Asics Gel Nimbus 9s. I just bought a pair today as a matter of fact. $89 at Sports Authority. The two other things that helped me get rid of PF were Ibuprofen 2400 mil. per day and rolling my feet over frozen water bottles. Go crazy with the water bottles every chance you get. Straight out of the freezer one under each foot and roll them back and forth.






Thanks for the advice, Joe. I hadn't heard about the frozen water bottle idea before. I think I'll give that a try. I have a pair of custom orthotics on their way, and I think I'll check out the Asics shoes as well. I spent some time looking at shoes at the nearest department store and was amazed to see that almost all of them lack any kind of arch supports. For someone like me with high arches, that's very discouraging.



I did make it to the gym last night and went through a normal (mostly) workout, including squats. So, it is slowly getting better. I was reading, last night, that there are some recommended stretches that can be done to stretch out the plantar fascia, which I think I'll try today while I'm slaving away in my cube farm.
traineo Regular
Posts: 73
Member since
Jul 11, 2007
Posted: August 12, 2008
Marc,

I suffered from PF 3 years ago when I was 90 pounds heavier. It was so bad in both feet that I went to a podiatrist. They wanted to do surgery. I asked if I could do physical therapay first instead. They said OK. So they sent me off with an air cast for my one foot and these boots I had to sleep in at night. So I did some reasearch. I know a woman that works at a chiropractor's office (she is also a fitness trainer). She said there is a Doc at her office that specializes in sports injuries and that PF was a common thing. So off I went! He adjusted my lower body including my feet for about a month. I also had ultrasound done to both of my feet. This kind of breaks up the calcium deposits. PF is never really cured. But the most valuable thing I learned is to stretch twice a day! I still do it. Stretch your calf muscules - let your heels hang over a stair step or stretch each foot by extending your leg behind you (basic stretch). So no surgery and I rarely have a problem with pain. I do kickboxing, eliptical, treadmill, bike, run. I know some people don't believe in chiropractors but this doc was a godsend!

Diane
traineo Regular
Posts: 27
Member since
Aug 18, 2006
Posted: August 14, 2008
Diane, I thought about the chiropractor option, too. I have had some success with chiropractors in other areas and heard they can work on plantar fasciitis, too. I am curious as to what technique the chiropractor used... activator? manipulation?
traineo Regular
Posts: 73
Member since
Jul 11, 2007
Posted: August 14, 2008
Marc - He used manipulation - everything below my waist as well as my feet and ankles (kind of like almost yanking me off the table). Then I would get an ultrasound where they moved this wand over each of your feet. I don't know what activtor is??
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