Your Questions About Weight Loss Plantar Fasciitis

by Maricela on March 14, 2013

Helen asks…

I am ready to lose weight and get in shape… now how do I do that?

I am a pear shaped female of 20 years, I’m Caucasian, in college so I’m exposed to stress everyday. I don’t always get enough sleep, but I’m willing to try if that will help. I am 292 pounds, and I want to get down to 180, so my total goal loss is about 112 pounds. I’m ready to change my ways in eating, I’ll get rid of all the sodas and candy and potatoes, I’ll do anything.

Because of my weight I have type 2 diabetes and an extremely painful heel condition called plantar fasciitis. Because of it, I can’t run or walk for long periods of time. I need to know of some exercises I can do that will not put a lot of pressure on my feet and shins.

Can someone help me change my life around? I need to learn how to eat healthy and exercise.

Thank you for your help!

Maricela answers:

The 1st 20 will be easy, it’s after that will be difficult. You can get the the 1st few lbs off with diet alone. Cut out the sugar and limit your carbs to 25 grams a day and you can lose 10-40lbs in 30 days. No sugar drinks as they have 50 grams of sugar in 12 ounces of drink. That by itself would double your daily carbohydrate intake. The less bullshit you consume, the less hungry you will be throughout the day. You can eat a breast of chicken (with out the skin is better but not mandatory) and it will have less carbs than 1/4 of soda. Have your favorite vegetable with the chicken breast. If it’s corn you have to watch how much you eat, because of the sugar it will cut into your carbs. If you like broccoli that is a no carb vegetable. Avoid any sugar and complex carbohydrates (pasta, pizza, potatoes, beans, bread, cereal, rice, fiber) You have to have at least 25 grams of carbs a day so in that list pick your favorite and eat 20 grams at breakfast or lunch and save 5 grams for dinner. Do that for 30 days and let me know how much you lost and I’ll give you the rest. Swim, stair master, stretching and ping pong (anything that gets your heart rate up) are all good exercises that you can do with your heel. Make friends with Splenda, sweet & low and aspartame, carbs are your enemy. I prefer artificial sweetener because I’ve been on it so long and it’s better than it was. It will be tough for you. If you can look at the big picture you will be able to do it. Just imagine that foot pain being gone, I’m sure most of it is because of your weight and diabetes which if you get rid of your quality of life will be drastically improved. Once you get through the 1st month if you reach 40lbs you will get so many compliments and feel so much better it will be tough to stop you, I love a pear shaped woman so if you succeed I hope to see a before and after picture, good luck

Richard asks…

Help on Health Test Final?! Worth a lot, Please?

Please Help me? Can you choose the right answers? Thank you to anyone who helps me.

30. Body weight that is inconsistent with age, build, and height (usually 15% below normal weight) is a symptom of: (1 point)
anorexia nervosa
bulimia nervosa
binge eating
osteoporosis
31. _______ is the pain or discomfort often felt 24 to 74 hours after exercising. (1 point)
DOMS
Muscle sprains
Muscle strains
Overuse injury
32. ________ are the result ofan injury to a ligament. (1 point)
DOMS
Muscle sprain
Muscle strain
Overuse injury
33. _________are the result of an injury to either a muscle or a tendon. (1 point)
DOMS
Muscle sprains
Muscle strains
Overuse injury
34. The treatment plan for immediate relief of muscle strains and sprains is: (1 point)
RAISE
RICE
REM
none of the above
35. _________ is a system of natural medicine, founded in the late 1700’s by Samuel Hahnemann, involving the use of natural plant, mineral, and animal substances. (1 point)
Homeopathy
Acupuncture
Ultrasound therapy
Pilates
36. ________ is a disease where there is a loss of bone density, causing the bones to become porous, soft, and weak. (1 point)
Osteoporosis
Osteoarthritis
Arthritis
All of the above
37. It is important to recognize a person who needs first aid for choking, from someone who does not. (1 point)
True
False
38. CPR stands for cardiopulmonary respiration. (1 point)
True
False
39. The Heimlich maneuver was developed and introduced by Dr. Henry Heimlich, in 1974. (1 point)
True
False
40. Abdominal muscles that run diagonally down the ribs and connect to the front top of pelvis and assist with trunk rotation: (1 point)
external oblique’
internal obliques
rectus abdominus
transverse abdominus
41. Abdominal muscle which runs horizontally across the abdominal wall and underneath the internal and external obliques; assists with forced exhalation and trunk stabilization: (1 point)
external obliques
internal obliques
rectus abdominus
transverse abdominus
42. An inflammation of the tissue under the foot (fascia) caused by overuse and improper athletic footwear. Characterized by intense “start-up” pain under the heel bone: (1 point)
pronation
plantar fasciitis
osteoporosis
osteoarthritis
43. Personal and specific fitness objectives and plans are referred to as: (1 point)
specific goals
health issues
fitness goals
realistic goals
44. Your exercise results will be better and you will be able to achieve you fitness goals if you change your routine every: (1 point)
two to three weeks
four to six weeks
six months
daily
45. Many people prefer working out at a gym, and find that they can achieve their fitness goals more easily than working out at home. (1 point)
True
False
46. A strong impulse to do something is called: (1 point)
compulsive
strategy
impulsive
habitual
47. A set of actions to offset counterproductive behaviors: (1 point)
motivations
strategies
behaviors
changes
48. Encouraging and teaching your family the importance of exercise and healthy diet is an important part of your own personal fitness program. (1 point)
True
False
49. Most people that participate in physical fitness do not enjoy encouraging their family members to get involved with them. (1 point)
True
False
50. A 5k marathon is: (1 point)
a 3 mile running event
a 6 mile running event
a 23 mile running event
a 26 mile running event

Maricela answers:

31. A
34. B
35. A
37. T
45. T
46. C
48. T
49. F
50. B

Mary asks…

I have painful spurs in my heel. Any cure for it other than thru operation?

Maricela answers:

I found this in the internet.
———
Severe rear foot pain that accompanies the first step out of bed in the morning is a sign of plantar fasciitis, a foot condition often accompanied by a heel spur. A heel spur occurs when a calcium deposit forms on the heel bone, causing a bony protrusion.

The heel bone is the largest bone in the foot, and absorbs the greatest amount of shock and pressure from walking, running and other activities. The bone is connected to the forefoot by the plantar fascia, a broad band of fibrous tissue located along the bottom surface of the foot.

When the plantar fascia is stretched and pulls away from the heel, usually the result of over-pronation (flat feet), calcium deposits can form to fill in the gap, causing heel spurs. People with unusually high arches can develop the problem, and women have a significantly higher incidence of heel spurs than men because of the types of footwear they often wear, including high heels. Dancers or athletes who stretch the plantar fascia on a regular basis are also at risk.

According to Dr. Suzanne Belyea, D.P.M., Medical Director of Foot.com, heel spurs themselves do not cause the severe pain. “When people have an over-stretched plantar fascia, it tightens up at night. The first step out of bed pulls it away from the insertion site, and the resulting inflammation of the plantar fascia is what causes the pain. Heel spurs are often present with this condition, but not always.”

Studies have shown that the size of the heel spur does not affect the level of pain, and that treating the inflammation related to the plantar fascia should allow the patient to live pain-free with a heel spur.

The key to treating the inflammation is determining the cause of the excessive stretching of the plantar fascia. When the cause is over-pronation, an orthotic with rearfoot posting and longitudinal arch support can effectively reduce the problem and allow the condition to heal.

Other common treatments include foot stretching exercises, especially first thing in the morning before that first step is taken, weight loss, wearing shoes that have a cushioned heel to absorb shock, and elevating the heel with the use of a heel cradle, heel cup, or orthotic

William asks…

Has anyone tried ALLI? Does it work/how/how well?

My hubby & I are both thinking of trying Alli – I just wanted other comments.

In Sept. 07, hubby was weighing in at a whopping 335. Today he weighs 320, so he’s happy about that, but his goal over this full year is to get to 260 or less. In Sept. 07, I was weighing a terrible, plump 195. I now weigh 172.

He can’t currently exercise due to some ankle arthritis, and I can barely walk due to severe foot problems from plantar fasciitis. So we both need something a little more to help us out with our current healhty eating plan. We are losing weight, just looking for a little more, and wondering how & how well ALLI actually works?

Thanks,

Maricela answers:

Alli does work and I’ve lost 20 pounds using it so far. I kept hearing about the negative side effects, but they only happen if you take alli when you have had something very high in fat, like a large chili cheee fries. If you are already on a normal or restricted calorie diet, you really won’t have bad side effects.

I think it is very safe and it keeps you honest on your diet. Its perfect for those who have reached a plateau in their weight loss and thats where I was. Once I started taking the alli, the pounds started coming off. Good luck.

Steven asks…

Besides surgery what can someone do about bone spurs? I have one on my ankle and one on hill of foot.?

Maricela answers:

Treatment directed at the cause of bone spurs may include weight loss to take some pressure off the joints (especially when osteoarthritis or plantar fasciitis is the cause) and stretching the affected area, such as the heel cord and bottom of the foot. Seeing a physical therapist for ultrasound or deep tissue massage may be helpful for plantar fasciitis or shoulder pain. Treatment directed at symptoms could include rest, ice, stretching, and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. If a bone spur is in your foot, changing footwear or adding padding or a shoe insert such as a heel cup or orthotic may help. If the bone spur is causing corns or calluses, padding the area or wearing different shoes can help. If the bone spur continues to cause symptoms, your health professional may suggest a corticosteroid injection at the painful area to decrease pain and inflammation of the soft tissues next to the bone spur.

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