Exercise with Plantar Fasciitis

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I recently suffered with Plantar Fasciitis which is now healing and has been treated.

Any idea of exercise for it and trainers for exercise?

I did like running, yoga, swimming and also cardio classes.

I suffered from PF for quite a while, but had a few sessions with a sports physio. She gave me some stretches to do, and I still do them each morning and evening (I expect you could find a similar set of stretches online - if not, I’ll try to explain them to you if you like), which I think keeps the PF at bay. Going from overweight to the middle BMI range may also have helped.

In terms of exercise, I run 3-4 times a week and do a Body Pump class twice a week.

Is it the ones you get when you're trying to keep PF at bay, the ones on tghe net?

Like I said, I do the ones recommended to me by my physiotherapist, but this set looks very similar: (not sure if this is going to turn into a link, so I’ll do a clicky one below)

I do stretches a bit like these each morning and evening. I don’t know if that’s what keeps my PF from returning, but it seems to help.

Stretch, stretch, stretch - and realise that everything's connected to everything else, so your stretches should be for your feet, ankles, and calves. I found it also helped to do a lot of foot agility work eg doming, really rolling through my feet as I walked, lots of rises and heel drops.

You can google all of these exercises. Try to incorporate them into your everyday life - thinking particularly about posture & alignment.

I could still cycle with PF

Agree with the above, particularly what @WindyHedges said.

i stretched everything, arches, calves etc. I also walked loads and still do. The more walking the better, preferably in shoes with a thin, flexible sole so your feet can “roll” over the ground rather than clump down and back up - think of when your toes are “pushing off” to the next step, it naturally stretches the arch.

Also lots of barefoot exercise and heel drops, calf raises etc, even pelvic stability, so that all through your chain your body can take load and strain and isn’t necessarily pushing too much work down onto those arches.

good luck!

The more walking the better, preferably in shoes with a thin, flexible sole so your feet can “roll” over the ground rather than clump down and back up - think of when your toes are “pushing off” to the next step, it naturally stretches the arch.

This explains rolling through your feet really well.

A lot of people say that you should never walk barefoot if you have PF, but I found that walking carefully and mindfully - rolling through my foot and strengthening all those intrinsic muscles - is what fixed it.

My doctor warned me off trainers as they’re too soft.