Plantar Faciitis Stopping Me Excercising

[Allmyeye]

I really need to lose weight and up my fitness. I'd like to start walking initially but I'm suffering from plantar faciitis which is a pain (literally).
Has anyone got any tips on improving the condition and has any one lost weight successfully when excercise has been restricted? I have plenty to lose.

I tried all sorts to get rid of my plantar fasciitis. Two things worked - 1. wearing crocs around the house at all times (and no thin flat shoes or bare feet ever) 2. Doing the recommended calf stretches often, plus I did Yoga with Adriene's (short) post run routine after every run or walk, which I think made the most difference.

Losing weight is always hard, but a lack of exercise shouldn't really prevent it, since it's mostly about food not exercise. Exercise can support weight loss but it really doesn't make you lose weight in itself unless you do crazy amounts of it.

Heel lifts sorted my PF. Not running until virtually pain free. Maybe massage on my tight hamstrings helped, too.
Nothing else was relevant. I can go barefoot as much as I like.

Hoka trainers are meant to help with this, build up with your walking time really slowly and stretch like PP said. You could try seeing a podiatrist privately and see if orthotics are recommended.

Sorry, its long, but hopefully helpful. I've had plantar faciitus for a year and its truely awful and I sympathise! I wear a brace on my opposite knee due to arthritis, and I think this is the cause in my case. Have you been given any physio exercises to help stretch it? Calf stretches, rolling the root over a tin can, squeezing the toes like you are picking something up? You can see pics on google. Other than exercieses, this is what I did:

• saw a podiatrist who did a gait assessment. My ankles roll in (overpronation) and he suggested a different type of trainers. They helped the rolling, but have done nothing to ease the pain. he thought my arch was normal, so no need for orthodics. A flat foot can be a cause though, so orthodics can be helpful if thats the case.

• I bought a sock online which has an elastic strap going from the toes up to the calf area. Its supposed to keep the toes flexed back when you sleep. I found this so uncomfortable, that I'd often pull it off mid-way through the night. You can also buy a boot version, which might be more structured and worth a try.

• I also saw a osteopath. I occasionaly see her anyway for my knee and back. She manipulated and massaged the foot which felt lovely, and it did improve for a day, but the pain soon returned!

• Prior to lockdown, I lost 10kg. This greatly improved my knee, but made no differece to the foot! In fact, my foot has gradullay got worse, despite it being rested far more than prior to lockdown!

• I've heard people say to never go barefoot, wear birkenstocks or fit flops in the house. Others say barefoot is fine, so I have no idea

• My GP said that majority of the time, it improves within 6mths. As mine hadnt, she referred me to the musculoskeletal team at the hospital. She said they'll likely do a scan to check it is indeed PF, might do shock treatment or a streroid injection. I've heard these are painful, but I'm willing to try anything now as its so debilitating.

• I FINALLY had my 1st online appointment this week with the hospial. Turns out they'd booked me for physio- not the specialist team or scans I'd assumed after this long!!! He advised stopping 1 of the exercises I'm already doing, but continue the rest. That is it!!! My next online apppintment isnt for another 3 weeks. He said they wont do anything like scans/shock therapy till I've done THEIR course of physio, despite me pointing out that I've been doing them for a year already

• Most cases dont last as long as mine, and stretches can certainly help. Speak to your GP if not already done so, and consider seeing a podiatrist too. Best of luck.

Thank you for taking the trouble to comment. I'll certainly try the things you have all suggested. I haven't been to the doctor yet mainly because of the covid situation meaning face to face appointments are still being discouraged. I will go but would rather try your tips first to see if I can improve things. Fingers crossed.

Oh yes, having done extensive research and self experimentation when I had it it both feet at the same time I recommend the following regime:

• First thing in the morning, before putting a foot the the floor, stretch using a dressing gown belt or similar. Sit up in bed, put the strap round the ball of your foot and pull toes towards you. Hold 30 seconds and repeat several times.

• then, again before standing up, roll the foot one rolling pin for at least a minute.

These are good exercises to do at anytime but make a big difference when done before standing in the morning.

• Ice. A bag of peas under the foot for as long as you can bare, as many times per day as humanly possible. Every hour if you can.

• Continue to stretch the calves throughout the day. I had a routine of doing it every time I went to the loo.

It's not an overnight cure, it's notoriously a waiting game but it does ease it quite quickly and will help a lot.

Massage with a shiatsu ball (for ages!) helped mine, as did Brookes trainers with arch support.

Your weight loss will come from eating less (primarily), so you can do that even whilst you have the pf. Mine took 6 months.

See a physio for your feet. I lost four stone with no exercise at all. You don't need to exercise to lose weight, it's 90% what you eat.

I tried everything for plantar fasciitis - stretching, physio, various contraptions to wear at night while sleeping. The only thing that made a difference was never walking in bare feet or completely flat shoes.

I've been doing a lot of exercise in lockdown, and although I haven't really lost any weight I've noticed my feet are stronger and pain free.

I suffered for 2.5 years!!! Then one morning it just went. However, I still get twinges if I walk too far or do high impact exercises and I only ever wear sensible shoes now as I am terrified of it returning.
Holding a dressing gown cord around your foot and flexing by pulling the cord was one of the main exercises I remember, alongside rolling a tennis ball.
Plantar fasciitis is so painful and debilitating but unless someone has experienced it they really can’t begin to understand. I hope yours starts to improve soon.

Get professional help.
I spent £££ and years trying to fix it myself when I could have just spent £££ and a few months and a lot less heartache.

Find a sports physio. The root/cause of your pain will be different to everyone else’s.

Had it really badly for years and years. Finally insisted on a referral to orthopaedics and had 3 courses of steroid treatment which helped but didn’t fix it completely, this was followed up with PRP (platelet rich plasma) injections. Fixed it completely.