Plantar Fasciitis is Painful

More than a month ago I started to have pain in both of my feet - especially after sitting and then getting up. Finally I googled “why do my heels hurt when I start walking” and plantar fasciitis came up. I have no idea how it started or why. After a while the right heel became “normal” but the left heel feels like a knife stuck in it whenever I stand. We still walk for two miles every day because it is “okay” once you get going. I belong to Hinge health through our health insurance company and have been doing PT exercises for lower back pain for over a year - following a tailored program via the app. They also have PT’s available to message and request guidance. So I contacted my assigned PT and asked if she could recommend a program specific to this issue. She did update my existing program to include three levels of exercise for plantar fasciitis, and sent a link for some additional information. She also suggested using an iced water bottle for foot massage and wearing a splint at night. She has also checked in asking about progress. It seems like this is going to take a long time. I haven’t been to a doctor yet because I don’t want to see a doctor and will continue this approach to see if it may finally make a difference. I probably need to get another pair of walking shoes since they haven’t been changed for over a year.  I’m glad I have this option and I hope that it helps. I Could say there has been small improvement or I am just getting used to it. I guess I’ll just have to wait and see what happens. Thank goodness it is only one foot. 

Hinge Health Update

As a part of my health care plan there is an option to join an exercise app. So I did join - about seven months ago. We already walk every morning for over two miles and I do a bit of cardio exercise five days a week in the afternoon for about 20-25 minutes. But these Hinge health exercises are done following specific instructions. At first I used the sensors but found them to be more annoying than helpful. So lately I’ve been just following the app without the sensors. You are also assigned a coach who checks in with you every once in a while and offers encouragement and answers questions via text messaging. Since I had a bit of lower back pain - but only at night and if I sleep on my back - I selected the exercises related to back pain. That meant there were exercises that didn’t help my right knee that also has been periodically aggravated over the last few years. It just occurred to me that I’ve been at this now for seven months because I was just sent another badge of honor. Has this approach helped? I’m not sure. In some ways I think so if only because the exercises are different from what I was doing, including using a yoga mat which I never did before. You are supposed to do it at least three times a week and I have been quite consistent. If nothing else I feel better about doing it but don’t necessarily look forward to it. Many times it feels like Groundhog Day - over and over and over. So I’ll keep doing it until who knows when. It’s probably a good idea. 

Hinge Health Sensors

Last week I signed up for hinge health. It’s a preventative exercise/physical therapy program recommended by our health plan. We walk every morning but I thought this might be interesting because I like gadgets and the programs are tailored to reduce/relieve pain. I happen to have it in several spots but decided to start with the lower back. It only bothers me after sleeping in my back and if I lean forward. So I downloaded the app and followed the directions. Along with the app come sensors that you strap in your upper chest and lower back. As you exercise the sensors inform you if you are in the green zone. Also you are connected to a physical therapist that you can chat with. After each round they ask how you are feeling and there are articles to read. There is also a support group if you do desire. I’m not really in to it that much but find the whole process intriguing. Since my right knee is also sore some if the exercises stress it, and there are other options you can follow. What seems like minor movements has resulted in sore muscles - so it’s obviously doing something. So I will try to do this but about three times a week before my usual thirty minute workout in the afternoon. That workout is listening to music and moving around - obviously nothing extravagant. This program is free and probably a good idea for anyone who doesn’t like going to a gym or physical therapist. The sensors are rechargeable and I’m sure the routines will become more grueling. I also joined a program about heart health because if my family history - but that one is a clinical study and you can make some picket change by participating. I suppose being in health care myself gets me interested.