My plantar fascia rears its ugly head again

This week is going great as far as weight loss. I'm sticking to my calorie budget, and getting lots of exercise. But my foot is not okay.

I admit I haven't been doing everything correctly. I do wear the orthotics all day long but I haven't been properly stretching and doing the strength training exercises I'm supposed to do. Not consistently anyway.

Ouch! It was maybe back to 80 percent of max pain experienced in that foot this morning. And that was stepping into an orthotic straight out of bed, like I'm supposed to.

Fooey.

Overdid it by a longshot. Ouch!

Today after I got home from a 6 hour on-my feet a lot volunteer shift, I saw that a group I sometimes go hiking with was doing a walk on a favorite local trail. It was a beautiful day, I was feeling energetic and had been inside all day... So I went for it. We started at 5 and were at the end of the trail by 6:45, and had dinner there, but afterward the only way to get back to our cars was to do the whole thing again.

We thought there might be a trolley to take us the other way. We were going even faster on the way back because it was getting dark. My friend went ahead a ways because she needed to stay close to her 6 year old son, who was on a scooter and very grumpy by that point (can't blame him).

When I finally made it home again and took a shower, the skin along my underwear line in front was rubbed raw to the point it burned to have the water there in the shower. My feet ache, my back aches, my hips are sore. And perhaps TMI, I have a blister larger than a quarter on the inside of my left butt cheek. How am I supposed to protect that while it heals?!

I should have called a cab for the ride back. I knew I was already pushed well beyond my curent fitness limitations. I hope I haven't put myself back to square one with my plantar fascists.

False alarm, I think... (2011 Week 28 Update)

Here are my stats for last week:

1251 calories under budget
down 0.6 pounds
2,234 calories of exercise logged.
13% protein consumed (50% carbs, 37% fat)

My back/hip area isn't hurting today. And my foot, though still tender, is still alright. I need to be more disciplined about doing my physical therapy exercises and stretches, and wearing my splint at night.

My new job has a fair amount of walking and stair climbing built in. And I *do* take the stairs, rather than the elevator, as most of the residents where I work really _need_ the elevator and it is a good reminder that I don't actually require it yet.

I am way behind on the whole year-long goal I had set out, but moving in the right direction. I can tell it may be a challenge to keep up a solid exercise routine now that I have two jobs, but I'm feeling determined.

Over and out.

Going strong, a little at a time (Week 25 Update)

Here's my week at a glance:

583 calories under weekly budget
10.4% protein consumed
3,853 calories of exercise done (cleaning, yardwork, gardening, aqua aerobics, weight lifting)
1 pound lost (down to 345.4)

I got a fairly uncomfortable sunburn on my upper back and shoulders from aqua aerobics class. I did put on sunscreen but it's very hard to reach there, and I would feel incredibly weird going up to a random person in the locker room and asking them to do my back for me. In the past I've sometimes worn t-shirts over my suit for protection from the sun; my teacher recommended a certain kind of water wear that doesn't have any elastic in it, is built for wearing in the pool and lasts a long time. I'm thinking about getting one; it's long sleeved with a zipper in the front. But it's about $50 bucks, money I don't have right now, and I also figure I'm losing weight and something to wear in the water you don't really want to be baggy and flowing. I have 2 shirts from REI, one short-sleeved and one long-sleeved that are thin enough to dry quickly and actually have some sun protection. I should probably just wear those for now.

It has been a good week overall. I'm kind of nervous waiting for the results of a job interview I did last week, but there's nothing I can do at this point but wait for a phone call.

My foot is still bothering me. I had been on 500mg of Naproxen twice a day almost the whole last 3 weeks while I was doing physical therapy, and then ran out just before the end. I didn't really realize it was helping until it's gone. I've got a refill on it, I just haven't used it yet. I need to stay on top of my physical therapy exercises and stretches as well. I was thinking last night before bed that I should really bring a rope or something up and put it within reaching distance in the morning for doing my hamstring stretches while still in bed.

I'm a little sad because I feel like I wasted the last 3 months or so that could have been good weight loss months and instead I actually gained. I think it's just really hard for me to stay focused on something like physical health when I feel so blahhhh. I'm back on track now though, so that's what matters.

Doing a better job now (2011 Week 24 Update)

Here are my stats for the last week:

Calories: 354 under weekly budget
Protein: 10% of diet
Weight Change: -0.3 pounds
Exercise: 2,376 calories worth. yard work, gardening, weight training, stretching and house cleaning.

My mood has continued to improve. I feel more like myself these days; I am able to genuinely smile and laugh. I am still anxious sometimes but doing a better job of coping. I have been sleepier than I am used to though, and I wonder if that might be a reaction to the increased antidepressant medication dose. I suppose it also could just be spring allergies. Here's hoping it passes soon.

I've been going to physical therapy twice per week for my plantar fascitis, to learn and practice stretches and strength training exercises that will make my hips and legs more balanced, and everything stronger and more flexible. I have also been doing some core exercises there, like planks, bridges, etc. It is very hard work but I think it will be a good habit to get into, and not just for my foot problem.

My birthday was last month and one of my gifts was a lightweight, fabric hammock. I just got around to putting it up in a tree in the back yard several days ago and I have really been enjoying hanging out (literally!) outside in it, reading, working on the computer, or just relaxing. And I went back to aqua aerobics again today.

I want to do lap swimming at the pool, but I'm a little intimidated by the crowded lanes, especially since I swim more slowly than a lot of people. I used to go to an indoor pool when I lived in a different city, and it was open all day long, so I could choose non-peak times to go and do some laps. They also had lane markers: "slow", "medium" and "fast", so I felt like there was a spot set aside for me!

I still can't get back to walking and hiking yet (says doc) which is disappointing. Maybe I'll take a cycling class this week at the gym.

Mood Improvements (2011 Week 22)

Well, I'm kind of late on this post, but I have good things to report. I was under my calorie goal (but not by toooo much) on all but one day last week -- the one day I was over I went to a birthday/housewarming party and I am sure I was over but I didn't keep very good track of various snacks. By my estimate, I was 2,577 under my calorie goal, and I lost one pound.

The good thing is, my mood is improving a little bit. I'm feeling just a bit more motivated, a bit more optimistic.

I was kind of down because I'd really been enjoying hiking, and my podiatrist said I needed to take a break from any hiking or distance walking for a few weeks to let my foot heal, but, well, I've gone to an aqua aerobics class a couple times, and have been using the stationary bike at the gym, and hopefully I can keep it up and still get the exercise I want to get until my foot heals. The aqua aerobics is a little too geriatric for my taste, but I am getting some good stretching in, so I might do some of that and some lap swimming too.

I am also going to a physical therapist for my plantar fascitis issues, and he's having me do a bunch of overall strength training to help my foot, so that's probably a good thing.

Sinking back into bed (2011 week 11 update)

This whole week, all I have wanted to do was sink back into bed. It has been chilly, and rainy. My mood is low. This afternoon when I got home from doing errands I was feeling a low energy and like I wanted to lie down for a minute, so I thought I'd listen to a podcast that I had fallen asleep during last night while lying on my floofy pillow chair in the living room. I fell asleep once again, about mid-podcast. And when I woke up, I was so cold, I decided I really needed to crawl back under the covers upstairs in my bedroom to warm up again. I thought I'd just read for a bit. Hah. I know better.

Now it's 8pm, my ridiculously long weekend is over, and I really do have to buckle down and get a few things done before tomorrow.

And I need to check in here, because it is going to help keep me on track, I hope. I'm down to 335.6, which is back about where I was two weeks ago. I don't know where that came from because I have been seriously overshooting my calorie budget all week, but it could just be water weight coming off I guess. I have been getting some exercise, mostly around the house, moving boxes, painting walls, cleaning, carrying things up and down the stairs. I'll put on a kitchen timer for 45 minutes or an hour and tell myself to keep moving until the timer goes off, to keep getting things done. I always work up a sweat that way, but I know I really should be going to the gym as well.

I got fitted for orthotics today (they took plaster casts of my feet), so I should have those in a couple weeks. Hopefully they will help with the exercise vs foot pain issue.

I have been watching a lot of movies, reading a lot of books. Sort of checking out of reality. I did make an appointment with a counselor for next week to talk about, among other things, stuffing my emotions down with food.

Looking Up (2011 Week 7 Update)

It has been slow-going this week, weight-loss wise. The first day of the week I was up a pound, but I've been steadily and slowly going downwards from there and I'm now 2.6 pounds lighter than my last week's weigh-in, coming in at 337.4.

I hit this same weight, 337.4 about 3 weeks ago but my weight bounced right back up again. This time I think I'm going to keep trending downward. Just have to hang in there and hang tough. Once I hit below 330, I can start using my wii balance board, yay! I am still about 1 pound behind my gradual year long goal, but I am hopeful that I can catch up.

Yesterday my eating got a little out of control. On the way home from the post office I stopped at a donut shop. I've *never* in my life stopped at that donut shop. I bought 3 donuts and a thai iced tea, and by the time I was home and finished eating the loot, about 1000 calories later, I felt physically horrible. I didn't feel like eating the rest of the day.

I moved about a month ago, and I've been slowly unpacking all of my stuff, including clothes that I haven't seen in about 6 months. I was happy to find that this morning when I tried on a pair of pants I bought over a year ago that never fit me (I bought them online and was reluctant to return them at the time), now fit! I bet that's true of a few other things in my closet now that I'm about 45 pounds lighter.

I have only gotten rid of a few things that were too big so far. Not sure if I should save that one pair of "fat pants" for the photo op at the end of my weight loss, you know the one where I stand in them and hold out the waist line to show how far I've come, or fit both legs in one pants leg.

I did better on my protein goals this week:
Feb 14 119.8g
Feb 15 122.4g
Feb 16 90.8 g
Feb 17 59.2 g
Feb 18 121.3g
Feb 19 114.5g
Feb 20 tbd

There were those 2 days, again days where I was on campus all day, when I didn't make the mark, but overall much better.

I have an appointment with a podiatrist to try a cortisone injection for my plantar fascitis. It's in a couple weeks.

...followed by pain.

After my hike yesterday I did a bunch of cleaning around the house and then hosted my brother and his family for dinner. By the end of the day I could hardly walk. My right foot was in so much pain whenever I would even put the smallest amount of pressure on it to hobble the next step.

My parents had invited me over to watch a movie with them. Whenever I am off my feet for a while and then try to get up again the pain is back -- so sitting still for an hour and a half movie and then trying to walk out to my car, well let's just say I looked seriously impaired.

My insurance situation is kind of wonky right now, but I've decided it's time to take the next step in treatment, which wound be a cortisone shot in the bottom of my foot. I've tried the stretches and the special shoes, and they do help some, but not enough. I've got one podiatrist in town that I'm allowed to go to (by my insurance) so I'm going to call up next week and see about making an appointment. Hopefully the shot will do the trick. Plantar fascitis sucks.

Couch 2 5 K Update, Aches and Pains

The morning after my first try at Couch 2 5 K, I had the worst plantar fascitis pain I've had in a long time, and also was having some sharp pain in my right knee with just walking. So, for the time being, I'm won't be trying to run anymore. I am going to wait until I get down to a more reasonable weight... what would that be? Maybe below 300 lbs? Below 250 lbs? I'm not sure. It is probably something I should try again at intervals of weight loss and see how I do, how my body responds. But right now it is sending me a pretty clear message that I should walk instead of run!

Plantar fascitis has been a frustrating thing for me to deal with. I think I experienced my first symptoms about 5 years ago. It has gotten worse and worse since then, and the more active I am on a given day the more pain I can count on the next morning. I have talked to my doctor about it. He gave me some stretching exercises to do, and suggested I buy some orthotic shoe inserts.

I bought the shoe inserts (something like this), and also bought a special pair of "orthoheel" shoes (something like this). I try to remember to stretch out my feet with the exercises he gave me at the end of the day but I admit I have been slacking a bit there lately.

I understand that the next step is to go to a podiatrist and get an injection of cortisone in the bottom of my foot, which I have heard is pretty painful but would pretty much take care of the problem as long as they get it (guided by myself) in the right place.

If that doesn't work there is also a surgery to consider. Rather not go there!

I've also seen various products online...foot exercisers that are supposed to strengthen your foot muscles and in so doing lessen the pain, and splints that are designed to stretch your foot while you sleep. My doctor didn't mention these things, but I sometimes wonder if they would help. I also hope that once I get down to a more reasonable weight, maybe that will ease some of the strain on my foot, but I know that even very slim athletes get plantar fascitis, so that's not the entire root of the issue.