HELLO EVERYBODY

[FATBAR]

ANYONE GOT ANY RUNNING TIPS FOR A FAT MAN WITH PLANTAR FASCIITIS !!!!!!

[Hidden]

My tip would be see a good physio to help with this. You can do a little t of further damage if you are not careful how yo exercise. Good luck.

[FATBAR in reply to Hidden]

thanks that's what I'm scared of

[Itsbab]

Hi if this is the name for Policemans Foot I had this 3 years ago it was agony only in one foot but OMG the pain when standing and walking was unbearable. The only thing I found was to wear heals and not flat shoes ( being male I don't think you would want to do this lol) the only other one thing that helped was foot baths to soothe in the evening.

Seek medical advice if it is really bad it took mine about a year to go away but I have to be careful when wearing flat shoes but loosing weight helps greatly with it.

Good luck Bev

[dish70]

I suffered from this for 2 years as was never off my feet and over weight. The doctors gave my medication for a short time but as soon as finished them pain was back . Getting the right footwear is crucial . I am still on my feet a lot but wear good shoes , Sketchers are great and I have a couple of pairs also you can get really good insoles Amazon do them for plantar facilitis and they work , there are a few options PRO wellbeing are the ones I use ,they are a lot cheaper online than from chemists.

I would try fast walking to start with or if you are using a treadmill an inclined walk . Hope you find this useful . I don't get bother with my feet anymore so its worth trying different options.

Good Luck

[sueper]

Hi, I use insoles in most of my shoes with raised arches and also wear a pressure bandage on my bad foot at night and it really helps the plantar pain.

From a running point of view I am not much help but I would encourage you to try to find a running club or walking club. You may be surprised to find that some local clubs provide excellent support for absolute beginners.

Good luck!

[MrNiceGuy]

Hello FatBar and welcome to the forum.

Until the inflammation in the plantar has subsided, refrain from attempting to run, since the activity will only exacerbate the pain and discomfort.

Below is my reply to someone else on the forum, who'd complained of plantar discomfort; I hope you find it to be of use.

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 them on the floor.

[Geza10]

Get a bike less impact on the foot and knee joints good luck

[FATBAR]

thanks, that's what I thinking myself 😊