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Old 09-29-21, 09:29 PM  
Tugger31
 
Join Date: Feb 2002
Question Plantar Fasciitis

Along with stretching, icing, night splints etc I have read in past posts that floor work had helped as well as glute work. Some of said they were still able to do Jessica Smith barefoot. I need help with a specific rotation (dvds only, no streaming) or a fairly specific plug-in workout ie. "floor work---glute & outer thigh" instead of "floor work". I know high impact is out but I would love to get my heart rate up a bit. Because of a previous injury, I cannot do kettlebell swings and anything with too quick up and down movements isn't good for my vertigo (I sound like a hot mess lol!)

Thanks!
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Old 09-29-21, 09:33 PM  
bfit
 
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Have you tried chair exercise? It was a life saver for me a few months ago when I had a broken foot. Paul Eugene, Pahla B, and Caroline Jordan are all good instructors you can find free on You Tube. Donovan Green is another one, and also Metro PT although I have not done those as much. If you search for those instructors be sure to include "chair" in the search terms because they also have non-chair workouts. Caroline Jordan has a number of workouts for the lower body that are all on the floor. Look under her name and "floor barre" or "hurt foot workout". She has a chair Pilates workout that is a killer!
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Old 09-30-21, 06:29 AM  
Joni O
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My sis gets foot and calf massages that help.
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Old 09-30-21, 07:52 AM  
alisoncooks
 
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There is a practice on Jane Adams Stronger Standing Balance DVD called “improving the muscles of balance” or something like that. Anyway, it has some very brief floor work, as well as really nice foot strengthening and massage. I love the foot massage section. It’s my go-to when my PF is really flaring up.
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Old 09-30-21, 09:25 AM  
JackieB
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Quote:
Originally Posted by Joni O View Post
My sis gets foot and calf massages that help.
Foot and calf massage, calf stretches, Jill Miller's yoga tune up ball practices for feet....
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Old 09-30-21, 01:18 PM  
bzar
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strengthening your calf muscles is a remedy for plantar fasciitis. if you look at the anatomy of the feet, you will see the tendons connect from the calves to the bottom of the feet.

sit on a chair and place a towel on the floor. take your toes (can do both feet or just one at a time) and "grab" the towel with just your toes. you will feel your calf muscles engage.

standing calf raises, weighted or unweighted, will also strengthen your calves. weighted refers to holding dumbbells in your hands while doing this move.

workouts:
Classical Stretch season 10 & 12 has a segment devoted to plantar fasciitis. Margaret Richard's "Getting Better" is the workout she developed after her foot surgery.
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Last edited by bzar; 09-30-21 at 04:03 PM. Reason: added CS Season 10
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Old 09-30-21, 01:18 PM  
yogapam
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Location: West coast of Canada, eh. ;)
Stretching & acupressure with a spiky massage ball really helped me. I like to do most of my workouts barefoot & find these PF compression socks very helpful when I have a flare up.
https://www.amazon.com/SB-SOX-Compre...s%2C238&sr=8-6
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Old 09-30-21, 01:37 PM  
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Oofos flip flops with arch support were a lifesaver for me. I thought going barefoot would keep my feet strong, but nope. If I spend the first few hours in these flip flops, my plantar fascitis stays away, despite the fact that I feel like I'm waddling around like an old lady in them.

I mostly did self paced weight workouts when I was dealing with it.
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