mike_c checking in for a bit of a tune-up....

[mike_c]

I'm up to 255 so it's time to do something about it. I'm 6'1" and have a generally large physique, so my ideal weight is probably in the 190 range-- I mean, I'm trim and fit at 190 so that's my target. I need to shed about 65 pounds.

Healthwise my biggest issue-- and impediment to weight loss-- is severe plantar fasciitis, proximally caused by nasty over-pronation but ultimately aggravated, if not outright caused by excess weight. I'm too heavy for my own ankles. This is a drag because foot pain makes it harder to get the exercise I need to help lose weight. Luckily I'm finding ways to manage the plantar problem and biking seems relatively pain free.

My work encourages me to be too sedentary and advancing middle age doesn't help either. On the plus side, during summer I have lots of time on my hands so I can control my diet and exercise more easily. So howdy Weight Loss/Maintenance Group! I'll be spending more time in here.

My feet don't hurt today so I'm off now to take a walk!

[auntAgonist]

1. hey Mike_C. WELCOME!

Good shoes, get yourself some good walking shoes. Have you gone to an orthopod or a chiropodist? Maybe some inserts for your shoes would help? I don't know :) Just a thought.

Congrats to you on your recognizing the need to get your health and weight under control.

Another thought, water aerobics? You wouldn't have to join a Y or anything if you lived near a swimming pool or even a lake. You could exercise in the water and not put any load on your feet at all.

My thoughts are so scattered these days I hope some of this made sense to you!

Most of all WELCOME, come back often and let us know if we can help in ANY way :)

aA
kesha

[mike_c]

2. thanks, aA....

My physical therapist identified the cause of the pain and recommended PowerStep insoles-- they've helped a LOT, and although they're not cheap, they're a fraction of the cost of custom orthopedics so I can put them into all my shoes. I've had weeks and weeks when I could barely stand the pain of walking, but lately I've improved to the point where I'm walking recreationally again-- something I'd just about given up on. I walked for a solid hour this afternoon on a local bike trail. It feels great!

[lavenderdiva]

3. Welcome to the group, mike_c!

Congratulations on your new beginning! I'm sorry to hear about your feet, and am wondering if you might pursue bike-riding? A couple of other members that post here are doing the recumbent bike or the stationary biking. I think aA's suggestion of good shoes is a great one. Perhaps in the beginning, take short walks so that you don't unintentionally hurt your feet further. Then it will take you longer to get going again; just be careful.

Glad to have you with us! :hi:

[mike_c]

4. yup, I'm a long time bicyclist, but...

...my schedule this last year really disrupted my bike riding. I'm hoping to remedy that this summer! :hi:

[54anickel]

5. Welcome Mike_C, I suffered from PF as well. My acupuncturist recommended a couple of

yoga stretches which seemed to clear mine up...combined with decent walking shoes. I found these illustrations at http://experienceyoga.blogspot.com/2005/04/plantar-fasciitis-make-pain-go-away.html
Pretty much what she taught me to do. It worked for me...of course YMMV.

Dorsiflexion every AM before jumping out of bed...




And stretching the pf for a few minutes a couple of times a day....



Congratulations on your decision to become more active, fit and healthy. I'm about to join you on that walk right now. :hi:

[mike_c]

6. thanks for the advice....

I'm using towel stretches in bed in the morning, snagging the ball of each foot with a towel and then hauling on the ends to stretch the PF, and occasional hamstring stretches during the day. I also ice my PF with a frozen water bottle. Frankly, I hate the ice almost as much as I hate the fasciitis!

I'm actually doing pretty well at the moment though-- able to take fitness walks most days, which is a real improvement. PowerSteps have REALLY helped as much as anything else, though. That super arch support makes a big difference for me. I even wear them in my slippers!

[54anickel]

7. I have something similar (I think) from the Good Feet store. Bought them many years ago before

they started the infomercials. Haven't used them in a long time - 1)needed to replace the pad that goes over them and 2)I started wearing clogs. I should dig those up and try them again in my walking shoes. I originally got them to help with back problems which have recently come back, though not as bad (yet). Thanks for the reminder!
Glad to hear you're doing pretty well with your PF.

[Ms. Toad]

8. Ultimately,

Weight is far more connected to what you eat than how much you exercise. If you look at the calories burned for any reasonable amount of exercise, you'll find out you can drop the pounds far more easily by cutting out 500-1000 calories a day from what you are eating now than the exercise it would take to burn that many calories. An hour of walking, for example, gets you 200 or so calories (depending on weight). It would take me 17.5 days to burn a pound by walking an hour a day - every day. It would take me 7 days to lose that pound by eating 500 fewer calories than I need to maintain my weight. Frankly, I don't find exercise of much value with respect to weight loss - other than when I am exercising a lot I feel less like eating. (Not to say there aren't other benefits to exercise - just not much direct connection in my experience to losing weight.)

Once you have dropped some weight, it will be less painful to exercise and then you can have the benefit of both.

(Just dropped 49 lbs without increasing exercise at all).