no stopping now :)

[Mary-1973]

It has been 3 weeks now that I have been on the 12 week plan have lost a total if 18lbs from 22 stone 11 pond. was wondering if anyone has any exercise tips since i started to suffer from Plantar Fasciitis i find it very hard to get around look foward

[Mary-1973]

oops 4 weeks

[MW50]

Swimming? Local swimming pools often have an aqua arobics and a women only or adult quiet swim session a couple of times a week

[Mary-1973 in reply to MW50]

thank you I could do the aqua arobics but cant swim

[IndigoBlue61 in reply to Mary-1973]

Just walking back and forth accross the pool us good 😊

[Mary-1973 in reply to IndigoBlue61]

really never knew that thanks

[IndigoBlue61]

Slowly and gently 😊 you tube have lots if videos, either walking, or dancing if you are able 😊 There also chair based workouts. And I have an exercise bike which I like, anything to raise your heart rate without putting too much strain on ypur joints 😊 Good luck

[Mary-1973 in reply to IndigoBlue61]

thank you will deffo look up youtube

[Hidden]

Wow well done you!!! That's fantastic, keep up the great work! I recommend swimming, very gentle yet it can work all areas of your body, plus it takes all your weight so you're free to move! I think it's one of the best exercises that pretty much anyone can take part in!

[Hidden]

That's great if I lose that in three weeks I will be over the moon well done again Kim xx

[Zest Healthy BMI]

Hi Mary,

Congratulations on losing a total of 18 pounds, that is fantastic! Do let either myself or moreless know if you'd like to claim a Weight loss Badge, as you could have a 1 stone Badge if you wanted.

I found a link to an article on the Patient.co.uk website, that has some exercises to help with foot pain, so maybe discuss those with your healthcare provider and try them out if appropriate?

patient.info/health/foot-pa...

Hope you enjoy the Aqua Aerobics, if you decide to try it - and any other exercises that you find suitable.

Have a lovely weekend and wishing you continued success with your goals. You're doing really well.

Lowcal

[Mary-1973 in reply to Zest]

thank you

[Seuzan]

I had Plantar Fasciitis a few years ago and very painful it was too! It disappeared as suddenly as it appeared though, so I hope that is the case for you too.

I put a tin of beans in the freezer and used to roll my foot over the cold tin to ease the pain. Also, stretching the achilles tendon helped too (press against a wall and stretch your back leg out - or stand on a step and gently let your heel dip down to stretch the muscle).

It was really painful first thing in the morning and then last thing at night, but I found I could exercise during the day.

I like the water based idea of exercise because it helps to take the weight off your feet a bit. Or cycling might also work?

Hope it goes soon!

[Mary-1973 in reply to Seuzan]

Thank you will give the beans a try x

[Hidden]

Congratulations on your loss so far

[MrNiceGuy]

Hello Mary-1973.

Since plantar fasciitis usually occurs through a mixture of over-use and weakness in the ligament, the best thing you can do is to refrain from the kind of activity that led to its development, in addition to performing foot exercises, to improve strength and endurance of the plantar.

If you’ve started running to aid weight loss, opt for other forms of cardiovascular exercise, such as cycling or swimming until the pain and discomfort eases.

As for treating the plantar, regularly icing the affected area (to reduce inflammation) and the use of a massage roller beneath the sole (to encourage blood flow, allowing scar tissue to be broken down) will both help to provide relief. Bear in mind that when beginning to roll your foot out, the area will feel incredibly tender, so start gently and increase the duration gradually.

On the assumption that the discomfort is only in one foot, when rolling, don’t neglect your other foot, since it’ll welcome the opportunity for any tension it may hold to be removed. It may also be worth investing in a massage stick to roll up and down your calves, too (check out the array of 66Fit massage aids on Amazon).

Although others may have mentioned stretching the calves, you can increase the endurance of the plantar by seeking to strengthen the calves, too. In performing standing calf raises, for example, the transfer of weight through the ankle joint engages the soft tissues in the lower leg, thus, allowing the calves to repeatedly contract and relax.

The repeated contraction and extension of the calves encourages the same in the Achilles tendon, peroneals (tendons running down the outside of the leg) and the plantar, resulting in a corresponding increase in their strength and endurance under load.

As for strengthening the plantar in isolation, one of the best exercises you can perform is toe scrunches.

Place your toes on the edge of a small towel, using them to grip and release the towel so that it eventually scrunches up beneath them. Start slowly, increasing the frequency of the activity once the feet grow accustomed.

Another exercise you can perform is to sit with the feet touching the floor, as you concentrate upon separating the toes as far apart as possible, while also pressing them downwards into the floor. By attempting to hold the position for a few seconds, you should begin to feel the effort in the arch of the foot.

Also concentrate upon regularly drawing circles with your feet (to improve endurance and flexibility of the ankle joint), in addition to performing dorsi-flexion (pointing the toes) and plantar-flexion (pulling toes towards the shins) as you draw those circles. Try drawing the alphabet with your feet when performing dorsi-flexion.

Since your plantar is likely to be at its most painful first thing in the morning, before stepping out of bed, perform the above in order to encourage blood flow to the feet, thus, reducing the amount of discomfort experienced when placing your feet on the floor.

[IndigoBlue61 in reply to MrNiceGuy]

Excellent advice there 😊

[Mary-1973 in reply to MrNiceGuy]

Thank you so much for all the information that you have gave me i am going to try the above as much as i can

[MrNiceGuy in reply to Mary-1973]

You're welcome, Mary-1973.

Ideally, injuries to ligaments and tendons in the feet should under-go a period immobilisation, allowing a complete break to be taken from load bearing activity, so that inflammation can ease. Sadly, unless the symptoms are so severe, that rarely ever happens.

Frustratingly, when complete immobilisation and rest isn't recommended as a course of action, you're left trying to find another solution to ease the toothache-like feeling that has no doubt driven you to despair.

Although you may have already conducted your own research, begin with icing and rolling, to ease the symptoms, alongside drawing circles and then progress on to the other suggestions.

To aid you further, if you've not come across her yet, check out the host of foot strengthening videos of Caroline Jordan on YouYube. You may also benefit from including yoga, since the movements performed will help to stretch and strengthen the feet, in addition to improving mobility in the ankle joint.

[Mary-1973 in reply to MrNiceGuy]

thank you