Plantar Facsia injury..now what??

S

smo4142

New member
Hello All,

I began having a lot of pain on the bottom of my feet,especially upon waking up. Now its even when I'm sitting down and my doctor said I have a Planta Fascia injury, and along with other things, I am not supposed to do any type of heavy walking or running until it heals. this could take a long time.

My exersize routing involved walking 2-3 miles everyday and calenetics or yoga. Walking is definitely what helps me lose weight and keep it off, even more important than diet.

Does anyone have any suggestions on what type of exersize I could do at home now, that would be enough of a cardio exersize to help with weight loss.

I appreciate any suggestions. Am a little frustrated that this has put a monkey wrench in my newly found motivation to start exersized and eating right again.

thanks! Have a Great Weekend!
 
If the doctor hasn't suggested it - I'd go to a running store and make sure you are properly fitted for a pair of shoes.. at my heaviest I'd end up with flare ups because my sneakers or shoes were getting worn down.

Did the doctor give you any types of stretching for your foot to help yourself heal?
 
Hi, and thanks for your reply. Yes, he did give me some stretches, and I am doing them as often as I can, but honestly, my heels hurt a lot worse after I do these stretches. I have some shoe inserts and I'm also doing ice and Tylenol Arthritis(although I don't take them often, don't want to get to where I have to).

There is a shoe store close buy that actually takes an image of the where your pressure points are on your feet and will make customized padded inserts for your feet and heels.

I know my weight is a big contributer. I have gained 50 lbs in less that 4 years.
 
Hi there. Sorry for your pain - I can totally relate! About 3 yrs ago I also developed PF - and a very painful bone spur on my heel, which often seems to accompany PF. It is horrid to wake up and the first sensation you feel upon getting out of bed is PAIN.

1. Stretch your feet before getting out of bed! I mean take a full minute or so to absolutely try and point your toes up to your face, so they are at a 90 degree angle. This has helped me.

2. Invest in a Roboboot to wear while you are sleeping. Decidedly unromantic, but they help to keep your foot in that 90 degree angle. They aren't cheap but I found mine to be worth it.

3. Better by far than both of those suggestions, tell your doc you want a cortisone injection. OMG does it hurt while you are getting that needle in the bottom of your foot :cuss: BUT the pain relief is pretty quick and amazing. My injection gave me TOTAL relief for about 6 months, but I have been too chicken to get another one. :ack2: I stretch before getting out of bed, and during the day too. Icing your foot can help some, too.

I really hope these ideas are helpful to you. Do spend the money on the right fitting shoes and also on good orthotics (shoe inserts).

Good luck!
ABBA
 
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