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Working out

Posted by Carrie on 7/25/02 at 10:33 (090564)

One more question I have is about working out. Is there any other exercise besides swimming that is acceptable? I am really not able to swim evryday, it is just too dificult to do time wise etc. I was wondering about those eliptical machines, are they bad? The last time I had the heel pain I always either took spinning classes or used an eliptical training machine, my pain went away, only to return now again, even worse than before. I have not worked out yet, but I need to do something soon.

Thanks for any advice
Carrie

Re: Working out

ScottW on 7/25/02 at 13:07 (090582)

I have tried a stationary bike. It is a good workout that didn't hurt my feet (I was careful not to apply much pressure). I prefer swimming and highly recommend it.

Re: Working out

margie p on 7/25/02 at 13:59 (090585)

Don't know if I can give words of encouragement but I'm with you on the working out thing. I was running up until 2 months ago when this flared up. Tried the stationary bike but it's not the same. I have a pool so if anyone can let me know what types of H2O activity helps the foot and also maintians cardio condition I would appreciate it also

Re: Working out

EKC on 7/26/02 at 07:44 (090644)

I had a personal trainer give me some leg streghthening
exercies (I told her I couldn't use my feet). She came up w/some
good ones.

(1) Use ankle weights, lay on a situp board at an incline (head at the bottom)
with your feet straight up in the air together. Put your feet in
5th position ballet (each heel touching the other big toe). Then
swing the legs out and then back to center. It is embarrasing, but
it is a good stretch and strengthener for hamstrings, inner thigh.
Do some (~20) and then point your toes and do small circles up in
the air. Like you are a ballerina. Pretty good for calves.

(2) Use ankle weights, lean your hips and body over a big ball
(some gyms have them; you can get one at Walmart). Put the soles
of your feet together so that your legs/feet make a diamond shape.
Do 'up/downs' with your feet, rasing, lowering. It might take you
a few trys to get your balance on the ball right so you can feel
it in your legs. Great for legs,
butt, back. Does nothing for my calves though.

(3) There is a machine in the gym that is quite like a swingset, but
at each end, there are pulleys where big guys pull down on and strengthen
their arms. There is an attachement, a loop. Lay on the ground
(either on stomach, side, or back), and put the loop around one of
your ankles. I don't think you actually put a weight on the other end
of the pully. Anyway, you can pull down, and against the machine.
This strengthens the hamstring/quad. Do some, then lay on your side.
Do some, then lay on your stomach, etc.

(4) Could't find any decent strengthening exercies for my calves
except one or two of the machines. I tried 'resistance' where someone
holds your ankle/foot, and you pull/push against them. I didn't feel
it in my calve.

:) Eileen

Re: Working out

Carrie on 7/26/02 at 10:15 (090657)

Thank you for taking the time to write all this for me I so much appreciate that! I am going to the gym today, I have decided that I am going to do my upper body routine and then will swim laps. While the swimming is a pain with my long hair I figure it will be good exercise and won't injure my feet and if I can do it at least 2-3 times a week that will be good enough. I just have got to get my heart pumping or I will go crazy.

thanks
Carrie

Re: Working out

EKC on 7/27/02 at 19:40 (090762)

Hope it helps. I swim too. A swim instructor told me do at least
20 min. I do 20 min freestyle, and then play for about 5/10 minutes
with the surfboard (just kicking) and then the floating dumbell
(hold between my ankles; swim only w/arms).
:)

Re: Joyce Vedral rocks...

Mahatmelissama on 7/29/02 at 11:46 (090899)

http://www.joycevedral.com

She has you use 3 lbs weights...and her excersizes are helping my feet (also other main muscles). The one she has you do with the phone book, hanging off the edge with your feet heel, really builds up calf and upper portion of feet.

Re: Working out

R C on 7/29/02 at 15:01 (090915)

While I had PF I was not able to do any weight-bearing exercises, including elliptical machine. I could do stationary bike, as long as the resistance was relatively low. Even when I was on crutches, I could exercise by working a couple of 5 or 10 pound dumbbells. (Keep them in front of the TV.) You have to be creative and think of different ways to move your arms and situate your body.

I started swimming back in May, and it has been wonderful. Lost all the extra pounds, and feel great.

Re: Working out

john h on 7/30/02 at 08:42 (090972)

I walked 3 miles at a good pace yesterday and did weights for about 35 minutes. My feet hurt last night but seem to be ok in my birks this morning. I had not done any walking in several weeks because I have been to busy at work. My walking shoes were New Balance 853 with Footmax orthotics.

Re: Working out

ScottW on 7/25/02 at 13:07 (090582)

I have tried a stationary bike. It is a good workout that didn't hurt my feet (I was careful not to apply much pressure). I prefer swimming and highly recommend it.

Re: Working out

margie p on 7/25/02 at 13:59 (090585)

Don't know if I can give words of encouragement but I'm with you on the working out thing. I was running up until 2 months ago when this flared up. Tried the stationary bike but it's not the same. I have a pool so if anyone can let me know what types of H2O activity helps the foot and also maintians cardio condition I would appreciate it also

Re: Working out

EKC on 7/26/02 at 07:44 (090644)

I had a personal trainer give me some leg streghthening
exercies (I told her I couldn't use my feet). She came up w/some
good ones.

(1) Use ankle weights, lay on a situp board at an incline (head at the bottom)
with your feet straight up in the air together. Put your feet in
5th position ballet (each heel touching the other big toe). Then
swing the legs out and then back to center. It is embarrasing, but
it is a good stretch and strengthener for hamstrings, inner thigh.
Do some (~20) and then point your toes and do small circles up in
the air. Like you are a ballerina. Pretty good for calves.

(2) Use ankle weights, lean your hips and body over a big ball
(some gyms have them; you can get one at Walmart). Put the soles
of your feet together so that your legs/feet make a diamond shape.
Do 'up/downs' with your feet, rasing, lowering. It might take you
a few trys to get your balance on the ball right so you can feel
it in your legs. Great for legs,
butt, back. Does nothing for my calves though.

(3) There is a machine in the gym that is quite like a swingset, but
at each end, there are pulleys where big guys pull down on and strengthen
their arms. There is an attachement, a loop. Lay on the ground
(either on stomach, side, or back), and put the loop around one of
your ankles. I don't think you actually put a weight on the other end
of the pully. Anyway, you can pull down, and against the machine.
This strengthens the hamstring/quad. Do some, then lay on your side.
Do some, then lay on your stomach, etc.

(4) Could't find any decent strengthening exercies for my calves
except one or two of the machines. I tried 'resistance' where someone
holds your ankle/foot, and you pull/push against them. I didn't feel
it in my calve.

:) Eileen

Re: Working out

Carrie on 7/26/02 at 10:15 (090657)

Thank you for taking the time to write all this for me I so much appreciate that! I am going to the gym today, I have decided that I am going to do my upper body routine and then will swim laps. While the swimming is a pain with my long hair I figure it will be good exercise and won't injure my feet and if I can do it at least 2-3 times a week that will be good enough. I just have got to get my heart pumping or I will go crazy.

thanks
Carrie

Re: Working out

EKC on 7/27/02 at 19:40 (090762)

Hope it helps. I swim too. A swim instructor told me do at least
20 min. I do 20 min freestyle, and then play for about 5/10 minutes
with the surfboard (just kicking) and then the floating dumbell
(hold between my ankles; swim only w/arms).
:)

Re: Joyce Vedral rocks...

Mahatmelissama on 7/29/02 at 11:46 (090899)

http://www.joycevedral.com

She has you use 3 lbs weights...and her excersizes are helping my feet (also other main muscles). The one she has you do with the phone book, hanging off the edge with your feet heel, really builds up calf and upper portion of feet.

Re: Working out

R C on 7/29/02 at 15:01 (090915)

While I had PF I was not able to do any weight-bearing exercises, including elliptical machine. I could do stationary bike, as long as the resistance was relatively low. Even when I was on crutches, I could exercise by working a couple of 5 or 10 pound dumbbells. (Keep them in front of the TV.) You have to be creative and think of different ways to move your arms and situate your body.

I started swimming back in May, and it has been wonderful. Lost all the extra pounds, and feel great.

Re: Working out

john h on 7/30/02 at 08:42 (090972)

I walked 3 miles at a good pace yesterday and did weights for about 35 minutes. My feet hurt last night but seem to be ok in my birks this morning. I had not done any walking in several weeks because I have been to busy at work. My walking shoes were New Balance 853 with Footmax orthotics.