Hey guys, will take any good advice on this one. I have Plantar Fasciitis in both my feet. I am currently doing the 5/3/1 program and have been doing it for 6 months. I had the problem with my feet before I started the program. I have increased all my lifts and my progress has been great! I have had the plantar Fasciitis for about 8 months. I have toyed with the idea of stopping my lifts to see if it calms down, but have not committed to it yet.
Just like any other lifter, I have made so many great gains, I do not want to let them go. The pain is enough to be an annoyance. Has anyone had this similar problem? And what did you do? I just finished my de-load week and am starting another cycle. Basically, I am having a great time with the program and don’t want to stop. But I can not deny that my feet are not getting better. They have not gotten worse, but again, they are not better.
Thanks JFG. I have been to a PT and did some treatments. I stretch everyday, and before I work out.
I feel I am doing everything I can possibly do, again with the exception of not lifting. My job requires me to be on my feet all day, so that much I can not change. I did use the icing for a little while but stopped. I will start again. Again, thanks for the input.
I suffered from PF for about a year 10 years or so ago. Cortisone and orthotics were what cured it for me. It was very painful. I don’t think pt helped much but the cortisone definitely did. I had custom orthotics made, but you can try Smart Feet, they sell them at Sports Authority, REI, Dick’s, etc. I was over-pronating, which is what caused it for me, and the orthotics helped.
At the time I was walking 3 miles a week. I had to cut it out for about a year.
Websipe, I have not used a golf ball. For a while I was using a lacrosse ball, and was told to switch
to a tennis ball. It’s funny someone told me about using a golf ball today. I will get one over the weekend and give it a go. Thanks for the help!
As someone who works on their feet all day I would invest in a solid pair of inserts for your shoes. Also try grabbing a lacross ball and rolling the bottom of your feet for 2 minutes a piece. Also would try rolling the calves with either a lacross ball or tennis ball if thats too intense. I had a horribly sprained right ankle and it took about 2 months of rolling the calf every day to get it to correct.
39_and_Holding, I bought some happy feet two weeks ago, and it has made a difference. I was considering the cortisone shot. I am glad you were able to get rid of it, it really sucks! Thank you for the help!
Curodd, Glad you are better. I was using a lacrosse ball, but was told to try two tennis balls.
One of the replays asked about a golf ball, so I am going to try that. I am working my calves
because I know they are tight. Will keeping fishing! Thanks for the help.
[quote]rsciresijr wrote:
Curodd, Glad you are better. I was using a lacrosse ball, but was told to try two tennis balls.
One of the replays asked about a golf ball, so I am going to try that. I am working my calves
because I know they are tight. Will keeping fishing! Thanks for the help.[/quote]
I started on a tennis ball and have moved to a lacross ball. Have tried a golf ball but for me I get the same “hardness” out of a lacross ball with a bit more surface area. I find the golf ball too “pin point”. If that helps at all. Sometimes I find it better to have a bigger surface area to make sure the knot cant “escape”. Hope that helps. All the best, injuries suck major arse
DON’T take time off or quit the program.Find any way You can to Work through it.I have it too, and I’ve worked through it. Get some Chuck Taylors and/or Oly shoes.
davesprinbok, thanks for the encouragement! I am doing my best to grin and bear it. I purchased some lifting shoes, and that did help. Will keep going! I am glad you are well!
Whenever I have a flare up I tape my arches before I lift. Cloth athletic tape and I go around the whole arch portion several times. It helps but I don’t think it’s a long term solution.
You talked to a Podiatrist yet? I had it pretty bad a few years ago and he had me go through all of the PT type stuff people have posted earlier but he also had some hard custom fitted insoles made for me. This had two benefits, one it really helped to alleviate the PF symptoms and two, when I wear the insoles during squats they really help my ankle mobility and ability to push my knees out.
[quote]rsciresijr wrote:
Just like any other lifter, I have made so many great gains, I do not want to let them go. The pain is enough to be an annoyance. Has anyone had this similar problem? And what did you do? I just finished my de-load week and am starting another cycle. Basically, I am having a great time with the program and don’t want to stop. But I can not deny that my feet are not getting better. They have not gotten worse, but again, they are not better. [/quote]
My question is what else are you doing besides lifting? From my experience, it is more what you do outside of the weight room that can cause or worsen the issue. Distance running or running in general in shoes that aren’t very supportive that can really aggrivate feet. I no longer run any distance, but at the time that I had the most PF problems, I was. Cutting my mileage and doing the various rehab exercises or stretches virtually eliminated my pain. At that time, I started lifting more and felt tons better. It would flare up every now and then when I stood on hard surfaces for more hours than normal, but now that I don’t do any “cardio”, it doesn’t flare up at all.
If you aren’t doing any distance running, I’d look into better shoes - something with a really good heel cup. Orthodics or inserts can be good, but definitely get them from a specialist in feet/gait issues. Bad ones can make the issue worse.
If anything, deep squats should help your plantar fascia because of the ankle mobility required and the stretch the calves and soleus gets from keeping your heels down.