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Old 06-29-2011, 10:03 AM   #1
Jamie Knight
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What exercises are ok for PF?

I've been struggling with plantar faciitis for a couple of months and have decided to get serious about treating, so no running for 6 weeks What exercises can I do that won't inflame the PF? I know I can row, but what about jump rope, swimming, biking? Any thing else that I should stay away from specifically? TIA!
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Old 06-29-2011, 10:44 AM   #2
Paul Addison
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Re: What exercises are ok for PF?

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Originally Posted by Jamie Knight View Post
I've been struggling with plantar faciitis for a couple of months and have decided to get serious about treating, so no running for 6 weeks What exercises can I do that won't inflame the PF? I know I can row, but what about jump rope, swimming, biking? Any thing else that I should stay away from specifically? TIA!
With this condition you have to understand that there a component of inflammation (-itis) and degenerative fraying (-osis) in the plantar fasica. I treat patients every day with PF and am highly successful IF the patient has full buy-in to the treatment plan. This includes eliminating ALL impact on the forefoot (no jump rope, jumping squats, aggressive mountain biking even). You CAN do squats, lunges. Oly lifts like clean and snatch would be a "yellow light". Keep those in WHILE you are doing the things listed below and if it isn't improving in 2 weeks, then you MAY have to eliminate those as well.

Treatment plan:
1) Calf stretching - tight gastroc/soleus/ankle joint has been shown to increase prevalence of PFitis. Warm up with a bike or functional movements then just hang your heel off a stair/plate gently. Hold 30". Do this 2x each leg 2x/day.

2) Cold Laser and Deep Muscle Percussion - both of these have been shown to help. Go to www.830laser.com for a provider in your area. I know a guy in Ft Worth has one, but not sure of one in your city.

3) High dose Omega-3's - allow the body to reduce inflammation naturally on the CELLULAR LEVEL not once it's gone down the inflammation cascade like ibuprofen. Moxxor from Green Lip Mussels is 158x more effective than fish oil for this. Order at www.mymoxxor.com/paddison and get 2 bottles. You want to take 4-6 capsules per day to really knock this out quickly. They have a 90 day money back guarentee too which shows that they stand behind their product.

4) Cross-friction can be done by a Physical Therapist, Chiropractor, or highly qualified Massage Therapist. A Physical Therapist who is an Orthopedic Clinical Specialist (OCS) is most adept at treating this condition as we see it often in runners who do no cross training.

5) Orthotics have minimal benefit, but may help.

Any additional questions please email me: Paul@HQPhysicalTherapy.com

Good luck with your foot!
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Old 06-29-2011, 12:17 PM   #3
Summer Evert
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Re: What exercises are ok for PF?

If you're really serious about babying your foot, I'd stay away from box jumps, burpees, broad jumps, jump rope/double unders and sprints/runs of any kind.

I had it in my left foot a year and a half ago, got rid of it, now it's in my right foot and won't leave! I've been dealing with it there for about 7-8 months now. I'm at the point where I just deal with it since there's no way I can swear off the stuff I listed above for half a year. I'm just SO over rowing all the time! Now, while it has gotten better since it first arrived, there are a few mornings where it's super tender. But I think (and I hate to admit this) I'm at a point of homeostasis with it.

Last edited by Summer Evert : 06-29-2011 at 12:19 PM.
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Old 06-29-2011, 01:04 PM   #4
Jamie Knight
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Re: What exercises are ok for PF?

...not at you Summer, just in general. Thanks for responding. Eeck, I'm sorry to hear about your right foot! How frustrating after going through it with your left!!
This really sucks! I just got my double unders and was really enjoying practicing them. Guess I will become best friends with the C2 machine.
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Old 06-29-2011, 01:35 PM   #5
Summer Evert
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Re: What exercises are ok for PF?

I feel your pain! Literally.

PF really sucks, and to think I used to be a runner! With bad form, no less! Now I'm practicing better running form (no heel striking), wearing Innov-8s, limiting PF-inflaming movements, trying to swear off my 5 inch heels, stretching and icing and rolling and it still won't heal (though it IS a bit better to the point where I can run 400s in WODs) :-( They're calling it plantar fasciosis now (implies more of a long-term condition). I WANT to just run like I used to!



Are you stretchingstretchingstretching?? Also, Kstar has a couple MWODS that discuss PF...

Last edited by Summer Evert : 06-29-2011 at 01:37 PM.
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