Workouts with Plantar Fascitis

[Anonymous]

There are a lot of chair exercises you can do. I worked out even though I broke my foot. I developed plantar favorites but it went away with pt

[Anonymous]

Anonymous wrote:

Anonymous wrote:What are you doing FOR your PF? I think focus on that for now.

I normally stretch my hamstrings, back, calves, ankles, etc every day for about 30 minutes as part of just getting going every morning. I've been doing that for over 2 years. My PF has been hitting hard for about 7 months. And I've really focused on it for about the last 2 months. I went to ortho and got an x ray as I thought it was a heel fracture because it's not worse in the morning. No tenderness on the arch. It gets worse the more I use it. etc. But Xrays showed it was PF. Started prednisone instead of cortisone shot. I rested for about 3 weeks straight taking 800mg of ibuprofen twice a day and icing it several times a day. Walked around the house in a ortho boot (I work from home). That really didn't help. Started using ortho slides around the house and stretching it and doing foot exercises. Doesn't seem to help. I started online physical therapy 2 weeks ago. I also massage my calves and feet with a massage gun 3 times a day. I lift weights 4 days a week. This doesn't seem to aggravate it. I have orthotic insoles and heel cups. The insoles seem to make it hurt worse so I use heel cups most often. Most of the time it feels OK until I walk for 5-10 minutes straight then my heel kills me. I can't run or it hurts very quickly. So that's why I'm looking for cardio ideas. I haven't done cardio besides riding my bike in months. Any hopping, stepping, skipping, etc kills my heel.

Sorry you're having so much trouble and it's not seeming to improve. You say you use insoles and heel cups; but I found that a good pair of walking shoes with actual arch support is what really took care of it for me. I had some Vionic shoes I loved, got a second pair; extended their useful life with Vionic inserts; but they no longer make that particular style and I haven't had the same good fit with other styles. Nevertheless, I don't know if just a really good supportive shoe rather than inserts would help you??
Swimming and cycling, including a stationary bike, are the only non-leg-weight-bearing cardios I can think of right off. So I'm sorry I don't have any helpful suggestions for you. Using arms gets the heart rate going; so maybe seated movements with a lot of arm work?

[Anonymous]

Anonymous wrote:You need to treat the PF, full stop. Go see a manual PT, who will treat your PF by working on your calf (it's referred pain). 3-4 visits over 2 weeks and you will be fine

+1
OP I was exactly like you and went to one of those inexpensive massage places a couple of times a week for 2 weeks. They only did really strong calf massages that hurt while they were doing them. It got rid of the pf.
As far as cardio - when I was in the midst of the pf, I bought a soul cycle bike for home. It did t aggravate the pf at all, and I tried to make an effort to push my heels down to stretch my calves further while on the bike

[Anonymous]

Plastic Birkenstocks were great for my pf.

[Anonymous]

Anonymous wrote:I’ve had it for years and nothing worked until I started reformer Pilates. The stretching and muscle strengthening in the calf has made a world of difference. I’m not limping for the first time in years.

This. Tell instructor you want beginner springs for footwork

[Anonymous]

Anonymous wrote:Do this one thing for two weeks and report back.
Buy orthotic slippers (see below for sample link; these adjust to your foot's width).

Then, first thing EVERY SINGLE TIME you get out of bed, put your feet in these (not on the floor) and wear as much as possible while at home.

I hope/think you will be very pleased at your rapid progress.

https://www.amazon.com/Litfun-Orthopedic-Slippers-Adjustable-Fasciitis/dp/B0F62FDZ1M?th=1

This is true. And cortisone shots.

[Anonymous]

Anonymous wrote:I had what I thought was plantar fasciitis - I could barely walk in the morning. I was taking a supplement and it turns out that it was causing high liver enzymes. When I stopped taking it, the liver enzymes went down and the plantar fasciitis went away. I suggest getting a few tests done before assuming PF is simply a physical problem rather than systemic issue.

What was your supplement?