Planter's who in the what now?

For those of you who are unaware of what it is:http://www.plantar-fasciitis.org/

I certainly was until I developed it 2 weeks ago... and man, oh man, it sucks! My MD told me to avoid walking for 2 weeks... but I LOVE WALKING!!!!

My problem is this: I 1)have to excercise to stay sane - in the form of cardio.

2) was just given a suprise (and wonderful gift) to meet an old friend in Europe in late July. While I don't really feel like I need to lose anything major, I do have some serious toning to do! Especially in the midsection (I could also stand to build something akin to a derier!

So, kind calorie counters, I beg your advice to a three fold question:

A) For any of you who have also had Plantar's Faciitis, how did you recover? What made you feel better?

b) Beyond biking, is there any other cardio you can recommend?

c) General get toned in a month advice is also REALLY appreciated.

Thanks so much, all. I love this forum (and have been growing a little tired of the weight loss forum latey).

It's not an uncommon injury - I'm a little surprised your doctor told you not to walk on it without giving you any other suggestions...  Try taping it: http://www.nismat.org/traincor/pl_fasciitis.h tml

It'll take a little getting used to but it's well worth it.  It takes some of the pressure off of your planar fascia and it did absolute wonders for me.  I taped my foot for about 4-5 days and that seemed to alleviate the pressure on the PF enough to allow the inflammation to go away.  I continued to walk/weight lift on it while it was taped, so I'm tempted to say your doctor is being overly cautious about the no-walking prescription.  You might want to try walking on it (with the foot taped, wearing good, cushiony shoes)  for 1/2 your normal distance and just see if that aggravates it.

On a side note: if you're looking to get toned, weight lifting is the way to go - particularly squats, deadlifts, pushups - but I wouldn't expect to see dramatic results by the end of July... sorry!

Hi, thanks very much for replying. In all fairness, I went to a walk in clinic, and he did suggest to se a tensor bandage to wrap it at night (he didn't mention taping though!).

I think his "don't walk" advice was probably due to the fact that my foot was really brusied and swollen, and that I am most concerned about not being able to walk on my vacation (there's going to be a lot of hiking).

So, weights, hey? I figured, I think I was just in denial. As for the month I have, it's actually incredible how quickly I build muscle. My issue is that I build too fast. I've always liked heavy weight low reps, but I think I'm going to have to go lower/higher for what I'm looking for. My question is, how low is too low? I want to feel challenged. If it helps, I'm 5'5" and have a small frame. 

Thanks again!

Doing low weight high reps is useless.

Women do not bulk easily (unless you're on steroids or a rare special case). What you experienced previously  was most likely just water retention in your muscles from working them.

Lift heavy, eat clean.  Drink lots of water, keep your sodium levels down.

Bruised and swollen?  Yikes, I wonder if you don't have a full-on sprain.  I had a mid-foot sprain two years ago, and in contrast to the planar fasciitis, the sprain I genuinely couldn't put weight on for a couple of weeks - not because I didn't want to but because it just hurt too bad.  Try the tape, but if it is still downright uncomfortable with the tape, you might just have to stay off it after all.

The only thing I can say from experience is that the sprain and the PF both seemed to be the kind of injuries that healed to about 90% in a relatively short period of time (between 2 wks. to a month).  In both cases it probably took about another month for the last of the pain/soreness to go away but I was quite functional during that time.  (It probably took so long to get to 100% because I got up and moving again as soon as I could...)

If your foot really hurts, just stay off of it.  Better to miss out on a few stateside workouts than aggravate your injury and be laid up for most of your stay in Europe, you know?

As far as weights go, for comparison, I'm 5'6", eating at roughly maintenance, and I do a heavy 5x5 (sets x reps) program (heavy for me, right now, is 140# back squats, 80# bench presses, 90# lunges, etc.).  It has tightened my up all over, but that said, I don't have excess fat that I'm trying to lose.  If you've still got weight to lose, you might do best to divide your time between your chosen form of cardio and weights.

If you're more or less at a bodyweight you're comfortable with, hit the weights hard.  As long as you're not eating wildly in excess of your burn rate, any muscle you build will come slowly.  As far as programs go, I'm a fan of Starting Strength but I know quite a few women on these forums are following the New Rules of Lifting for Women plan.  Then again Stumptuous.com has a variety of workout plans you might want to start with - plus articles galore on form, etc.  Pick a program and give it an honest shot - at least a couple of months - before you expect to see any dramatic results.

Well, as for hulking out, if you do, make sure you post before and after pics, so at least we can see it! :)

I have PF and had to have custom orthotics made and haven't been able to walk for years --yes years because I ignored it for so long.  However I wasn't bruised just hurt to walk period.

get a used water bottle fill it with water place in freezer and rub under footto relieve swelling.  Keep foot elevated, rest and the taping.  Invest in a good pair of walking shoes.  There are also exercises to do for the tendon go to webmd and search there.

Also I used the elliptical instead of walking and I also agree with everyone else on lifting weights -- go heavy and hard

I ended up with PF a few years ago.  When it got to the point that I could barely walk, I saw the podiatrist, and he gave me the orthotics.  They work very well, and the pain went away immediately.   

Is swimming an option?  It's great cardio and tones your muscles.

This may have already been stated..have not read the other posts...there are stretches for you to do..esp before you get out of bed. Orthodics are very helpful but most be prescribed for you. Icing twice a day...take a dixie cup fill with water and freeze. Once frozen, tear off about half the cup exposing the frozen ice. Straighten leg, hold toes back and go up and down where you tendon goes vertically down your foot for 5 mins [it will be numb]. Do that after your stretching exercises. Mostly, stay away from impact for 4 weeks..do lower impact, biking..swimming...until then.

Steroid shot in heel is painful but sometimes helps...impt to note that it has to be given in the absolute correct spot or it could do more damage than good. Many drs are reluctant to give them out anymore.

Best of luck.

I have it and was told by my podiatrist to use special inserts made especially for that condition and ice my heel and inside of the foot area. It helps. Also anti-inflammatories help.

Good luck

Thank you all so much! Wow, I've had this now for about three weeks and I've been a stupid, stubborn mule about staying off of it. I really hope I didn't do real damage, and I hate to sound petty, but I really don't want orthotics!

God, I'm so stupid! Looks like I'm icing, taping and hoping for all hope that I can walk in a month....

Thanks again all! Stellar advice!

Ask your GP for a referral to a podiatrist (or ask whoever diagnosed you with PF) for orthotics.  They really do help.  Also, my mom had PF too and she was prescribed this plastic boot thing....it's like a ski boot (plastic) without the front.  You strap your foot in and it keeps it more flexed(at a 90 deg angle to your leg).  She wore this while she slept.  I think it's supposed to help keep strain off of the inflamed tendon(s).  You'd need this if when you sit with your legs extended in front of you your foot's natural position is not "up" or close to it. <--at least that's why my mom needed it

I had an acute episode of PF maybe half a year ago when I really overdid it on the treadmill. I woke up a couple of days later and couldn't even stand, my feet hurt so much, they'd been fine the time in between so it took me a while to figure out what happened. The doctor I saw also recommended staying off my feet. I was so freaked out I did not do any walking or jogging or even the elliptical for a month, as the doctor warned there could be permanent damage if they are not allowed to heal properly, and I slept on my back with my toes facing up as also recommended. My feet stopped huting after about two weeks....they healed well and have not bothered me since.

So yeah my advice is, don't be stubborn! Let them heal! (no pun intended). Not only could you end up having them hurt or be reinjured on your holiday and inconvenience you, you could actually end up having to deal with the problem on a long-term basis. Therea re plenty of impact-free exercise options like lifting or yoga. I do a core fusion class (yoga and core strengthening) that is killer.

Original Post by 10bysummer:

I hate to sound petty, but I really don't want orthotics.

 Just wondering what you mean by this...

(double post)

At walmart they carry socks by Danskin that have arch support in the stocking.  Its not a great "support" but its better than regular socks - I swear by them.