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7.06.2012

Plantar Fasciitis Remedies and More Motivational Muisc

I've had such an amazing outpouring of emails from all of you concerning my foot, THANK YOU for all of your support and advice on how I should handle this crazy Plantar Fasciitis problem I'm having. I appreciate it more than you even know. And even though I said I didn't "need" supportive, sweet, motivational comments and emails... the ones that I got really helped to put a smile on my face :) There have been so many great suggestions being made as far as how to get my foot better, and also a lot of you emailing and asking on FB how things are going, so I can get back on track with my weight loss goals. This will probably bore a TON of you, so please stop reading now if you don't care. ha! But I just thought I'd share what I'm doing to help lessen the pain with everything, because it might help others (?).

Custom Orthopedics
I purchased these at my first Dr.'s appt. and they have worked REALLY well for the plantar fasciitis pain, but not so well for the tendon pain on the right side of my foot. grrr. It's like I have to chose my pain for the day; do I want to wear an arch supporting flip-flop and have less pain in my tendons?, or sneakers with my orthopedics, and have less pain on my plantar fascia? I'm hoping that once I figure out whats going on with those silly tendons, that I can wear my inserts 24/7, to help correct the PF problem.


Frozen Water Bottle
I don't know the 'technical' reason for rolling the bottom of your foot over a frozen water bottle for 20 minutes or so each day, because it KILLS while you're doing it, but really helps afterwards, and especially in the morning. It makes my foot feel a lot less stiff.

Booting my foot
I bought this sexy (ha!) boot online after a bunch of you suggested it. It ran me about $40 bucks or so, and I just started wearing it. During the day it's nice to have the little ice pack in the bottom, it helps with the swelling and tenderness of everything, and also stays in place as I move around, but a lot of you suggested to wear it at night as well. I have to be honest and say that I can fall asleep fine with it, but every night I've woken up and torn the dumb thing off my leg, because it was driving me crazy! I've only slept with it for the past 2 nights, so maybe I just have to get used to it (???)
PS. Fair warning, this thing is also a total "mood killer" if you get my drift. There's nothin' like wanting to get frisky and then catchin' a boot to the groin. Just sayin'. Plantar fasciitis is definitely not sexy.  

Corn pack
Yup, you read that right. Since the tendons on the right side of my foot are in major pain, I've been looking for a way to ice both the bottom of my foot, where the plantar fasciitis pain is, and also the top/side of my foot where the tendon damage is; and the only thing that seems to work the best, is a big ol' ziplock bag full of frozen corn kernels.

Wrapping
My sweet, physical therapist neighbor popped over the other day, before she left on vacation and wrapped my foot for me. It felt nice to have everything bound a bit tighter than usual, and really helped with more of the right side of my foot than anything. It actually felt so great, that I decided to do a TON of walking that day (errands and such) that once I got home I realized I had overdone it, and now had a blister from where a cross section of the tape had rubbed my foot wrong. She told me to take it easy, and I should have listed... sheesh.
Ugh. Insult to injury much? 

Essential Oils
I've been trying everyday to rub a few different oils on my foot as well. Usually I get so busy during the day that I only tend to remember at night, but they have been helping a lot with the pain.
Jodi advised me to rub on Lemon and Deep Blue. I especially love the Deep Blue oil AND rub, because they help alleviate any shooting pains or sore muscles. I've also been drinking a lot of water, with a few drops of lemon in it as well, and been rubbing a bit of lavender on my blister, to help that go away too. It's working wonders!!!

So pretty much... everything is the same. LOL. Not very exciting, but true. I have another Dr. appointment on Tuesday and I think I'm going to request an MRI be done on my foot, to rule out anything really serious with my tendon issue, just to make sure.
I've been working on trying to get even a little exercise in by going to the pool and swimming laps, while the kids play. I attempted a workout video at home the other day and then pretty much couldn't walk that night. ugh. So, I'm learning my limits, as frustrating as they are.
One thing that I HAVE been doing that's working well is counting my calories, which I wasn't doing before. Since I had been working out so much, eating really well and losing weight, I never really worried about counting calories. But now, with not being so active, I've been tracking them MUCH closer, so that at least I know what my body is taking IN. I've been using My Fitness Pal online AND on my iPhone, and it's awesome! I've used it for a few years, and have always loved how easy it is to navigate. If you haven't tried it, you should!
Also, I've gotten gobs of emails from everyone wondering if I will post about what I've been eating while on this weight loss journey. Yes! I'm working on it, and will try to have it done this month at some point :)
 I AM happy to report that I was down 2lbs since my last weight-in, about 3 weeks ago. A huge accomplishment?... not really, but at least I'm not going in the opposite direction!


OKAY... enough of this foot talk, I also wanted to share a couple of new songs that I've found in the past little while that I absolutely L.O.V.E! I know a lot of you liked the last set of songs that I put together and get just as motivated with great music to workout to as I do, so I thought you might want to add these too.
If you're downloading them from iTunes, there are clean versions, like the ones below that you can purchase, you just have to look for them.
LISTEN HERE:

Again, thanks for stickin' with me through all of this. I promise that I'll be back next week with a bunch of HOME related stuff and no more foot talk for a while
:)
Have a great weekend!

50 comments:

  1. So glad that you are getting relief...
    And, regarding the latest weigh in: yes, it IS a huge accomplishment. Any accomplishment is a big one (to me.) And...you are going in the right direction. How great is that!! Continued success and blessings to you.
    Sending you smiles.
    Jackie

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  2. I was just going to come and ask how your foot is doing! Glad to hear you're pulling out all the stops! Hopefully you can get back to "normal" soon :) Shortly after we emailed last I messed up my achilles and may have a stress fracture :( I'm becoming friends with floor workouts! Stay strong! I'm praying for you!

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  3. you have GOT to celebrate those two pounds! since you are injured, i think that is extra fabulous!

    sorry the foot isn't getting better, but like i said in my comment before, wearing the boot at night was key for me. no it's not sexy and it's awkward, but if it helps, it's worth it, right? :)

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  4. UGH!! PF is so not fun. Our family does Irish dance and we deal with it occasionally. We put a golf ball under our foot and roll it back and forth. My husband also soaks his feet in ice water. 30 seconds in the water 3 min out of the water for about half an hour. Helps his whole foot. Hope it all starts feeling better soon!!!

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  5. I just recently started following your blog & I think if I had all that going on I would give up..WOW you are so strong & dedicated thanks for being an inspiration! I also use myfitnesspal.com I really like it, having it has really helped stay on track. Down 25.5 lbs since 5/4/12 :)
    Thanks for sharing with us your ups & downs!!!

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  6. Shelley, I love these posts Thankyou so much girl I follow you on instagram and have been so motivated by you so far I have lost 23 lbs Thankyou so much for being so brave and honest:)

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  7. My chiro was able to loosen the joint (plantar faciia) in abt 3 treatments & i Havent had a problem since

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  8. My chiro was able to loosen the joint (plantar faciia) in abt 3 treatments & i Havent had a problem since

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  9. Hang in there! It's such a bummer when you're making such great progress and have committed to a goal, only to hit a bump in the road along the way. I had a femoral stress fracture when I was training for a marathon (and encouraged one of my best friends to train with me) to raise money for the memorial foundation that was established for our friend's 4 year-old who died unexpectedly. Suffice to say, being told "you can't run" was NOT what I wanted to hear! But, eventually I did get to run another race, and we raised almost $4500 too. Not a total loss, right? ;-)

    Hang in - you'll make it through!

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  10. I have struggled w p f, too. orthotics ice. Stretching p t, elevation, step into shoes in morning-no bare foot walking. Best to you. Mary

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  11. I joined my fitness on March 1 and have lost 56 pounds, I lost a few before i joined then. Love this app. I am surprising my husband with my weight loss when he returns. he has no clue i have lost weight while he was deployed

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  12. oh yeah, my name is trooppetrie on myfitness

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  13. So glad to see this post as I have PF in my right foot. Stretching it before I get out of bed each morning helps... but I've wondered about a boot.. may have to give it a try! Blessings!

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  14. I'm so proud of you!!! You are working so hard and have a really great goal. Hope your foot feels better soon. And, no, I was not bored.

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  15. Sooooo sorry you are suffering with this!! :( I did the PF dance about 2 years ago. I am happy to say I am all better now. (Of course you don't see me wearing all those cute fashionable flats shoes just yet.) The custom orthopedics were my life saver. I found that they fit nicely into a pair of Birkenstock sandals and eventually moulded right to them. This was what I wore for 2 years. This spring was the first time I have bought shoes and attempted to wear them without the orthopedic insert. I am happy to report that the Birkies have worked perfectly and nicely moulded to my foot giving me perfect support. Good luck. I hope you heal quickly and find relief from your pain. Sooooo frustrating how little things come along and disrupt fitness goals. After I got my foot feeling better I herniated a disc and that slowed me down. Now I am struggling with re-activated mono. I swear one of these times I'm gonna actually accomplish my fitness goals. Thanks for being such a great example. I enjoy reading your fitness posts and updates. You are amazing! :)

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  16. I too suffered from PF, tried almost everything you have and the thing that worked perfectly - Birkenstock shoes. As soon as I put them on no more pain. I started out with the "old" classic big toe "suede" oxfords that they no longer make but the other styles work too. Deep heel bed and high arch - same effect that the "wrapping" does. They are expensive but worth it. They were recommended to me by the person who was going to make my orthodics - he said to try them first and I did so no orthodics needed.
    Good luck!

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  17. Way to go, you can do this!!!! Just keep on keepin on, this is just a tiny moment in the span of your life!

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  18. Try wearing Fit Flops they really help...I have the same problem and had to ditch my Old Navy type flip flops. Good Luck!

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  19. I am so sorry you are dealing with plantar fasciitis, it is MISERABLE! I had it for a year (tried nearly everything) until I just went ahead and had surgery to fix it. I can totally feel your frustration, it was really difficult for me as well. I even had cortizone shots which helped for a couple of weeks until it came back. The surgery worked though, it is called a partial fasciotomy. You are welcome to email me if you have any questions about it, your doctor will probably be a better source however.
    I also use My Fitness Pal...love it. Good luck with your foot and your fitness goals. I love your blog and I think you are a tremendous person, sista!

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  20. 2 years ago I tore the Plantar Fascia in my right foot. Holy Moley did it ever hurt. I don't mean to be a downer, but I think you should know what you are in for. It was almost 6 months to the day before I was completely out of my boot. After about 2-3 months I began working my way out of the boot an hour at a time. I did physical therapy during that time so that my ankle wouldn't cause me problems when I was finally boot free. I still do my stretching exercises and I'm back in heels (yeah!!). Good luck and really take good care of it. You only get 2 feet and when one of them hurts, life sucks!! Cathy

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  21. I have plantars and heel spurs too and did all the stuff you did except custom orthopedics because I am cheap haha. I found the boot and believe it or not exercise once I was able to walk again haha made the muscle stronger I guess and it hasn't bothered me in about a year or so. I just started my own blog and I shouted out to you the other day about WORKING HARD! I am actually headed to the gym now but wanted to check out your posts to get my leg routine from your getting sexy printable haha. Thanks for your inspiration!!!!!! I don't know if you had this song on your list I know you had some LMFAO but I like get that a$$ to work!

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  22. plantar fasciitis...been there done that...orthaheel makes several styles of summer sandals that have great support...zappos, qvc...i can walk hours in them and my feet don't hurt...i wear one pair in the house too...i feel your pain...good luck...

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  23. plantar faciitis...been there done that...orthaheel makes several styles of suportive sandals for summer...zappos, qvc...i can wear these and walk without my feet hurting...i also wear a pair in the house...i feel your pain...good luck...

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  24. I am so glad I read this. Haven't looked at any blogs in ages. And there it is. I am having a horrendous time with Plantar Fascitis as well. Thanks for all the info.

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  25. I was thinking about you earlier today and your exercise limitations. You mentioned you have been swimming and I thought I would mention a few things I do in the water, your foot never has to touch the ground! Straddle a pool noodle, you will look like you're straddling a "U". You can ride a bike like that, do jumping jacks straddling the noodle, act like your on one of those ski machines while straddling the noodle. Play with your hands while you are doing this, pushing the water and you will have more resistance. There are fantastic core exercises to do in the water (hard to explain) that really work those stomach muscles. I bet you can find them on line. Do all of this in the deep and you won't even have to stand on your foot! Hope this helps.

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  26. I had a terribly painful plantar wart when I was pregnant, and --because I was pregnant-- no podiatrist would remove it (some recent lawsuit fear). I was taking darvocet and the pain was still waking me up at night. Eventually I went out of town to have it removed (read: cut out). Recently my son had one and, after using lots of over-the-counter stuff, I took him to a local podiatrist and...he found several that we hadn't noticed. He got out a little bottle of liquid and explained that this stuff would bring them right out. He only had to barely touch the stuff on each wart, and they were gone in about a week. He said the stuff was from Canada, and from my Internet research, I'm thinking it was "Canthacur." Good luck with the plantar wart...my suggestion is a podiatrist. And wear flip flops at all public pools and showers!

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  27. Shelley, I've never written anything to you before, but I've been following your blog now for quite awhile and I just wanted to say that I sooooo like you! I love how your write as if you are talking to a friend, and you seem so easy going. It's really nice to read whatever you are writing about and I just want to thanks for being a kind, easy going, make me laugh, kind of person. You are great, thank you -Nikki

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  28. try some gentle yoga to keep all your other muscles in shape. that really stinks my daughter had a sismoid (sp?) that killed her she had surgery to remove it and now has started running and it's killing her! there's no winning! good luck with recovery!

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  29. I also have planter faciitis and did the small boot that I had to wear in bed, the tennis ball/frozen bottler of water, etc plus injections (ouch!). Finally my Dr suggested surgery to "stretch" the tendon. It worked for the most part. I still have some discomfort especially when I'm on my feet a lot, but SO much better. I hope you feel better soon!

    Teresa

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  30. hi shelley

    sorry you're having such a time of it...i had lots of trouble when i first started running on the treadmill with shin splints, horribly painful feet until i switched to a minimalist shoe...haven't had a single problem since...it might be something you might consider in the future...

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  31. I would love to follow along with you on myFitnessPal! Care to share your username?

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  32. I have to tell you that I was having similar foot pain and after reading your post, went immediately to the Dr. Yep, I also have plantar fasciitis. Woo hoo! He gave me a bunch of stretches to do that have worked wonders. I wasn't able to walk on my foot at all in the morning, and if I do my stretches at night, sometimes it feels like nothing is wrong the next day. They might not work for you, but if you are interested in them, email me. I hope you get better!!
    Kiersti

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  33. My husband is going thru the exact same thing right now. Not good for his golf game. The Dr. said tiles & hardwood are terrible for your feet, which is our entire house. He started wearing Crocs in the house and it helped a little. Not very stylish but after 15 years or marriage, his style left a long time ago. Take care!

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  34. Plantar fasciitis is one fo the more common issues I treat. I see tremendous results with the combination of deep tissue massage therapy, self massage using a foam roller, and corrective exercise. I generally see significant reductions in the symptoms of pain within 2-4 sessions. It is important to find a highly qualified fascial therapist with experience treating plantar fasciitis.

    Here is an article with exercises and description for self treating plantar fasciitis using a foam roller and soft ball. I hope it helps. Good luck.

    http://tao-fit.com/self-treatment-for-plantar-fasciitis

    Jesse James Retherford
    http://www.tao-fit.com

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  35. Plantar fasciitis is one fo the more common issues I treat. I see tremendous results with the combination of deep tissue massage therapy, self massage using a foam roller, and corrective exercise. I generally see significant reductions in the symptoms of pain within 2-4 sessions. It is important to find a highly qualified fascial therapist with experience treating plantar fasciitis.

    Here is an article with exercises and description for self treating plantar fasciitis using a foam roller and soft ball. I hope it helps. Good luck.

    http://tao-fit.com/self-treatment-for-plantar-fasciitis

    Jesse James Retherford
    http://www.tao-fit.com

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  36. Check out ASTYM.com It is a very effective treatment for plantar fasciitis. Look on the website for a certified ASTYM physical therapist in your area..

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    1. I have been doing ASTYM for the past 2 years and seen great success on my patients. It does hurt but anything worth it usually takes some pain or struggle, right? :) Don't let it scare you. I have had others do it on me, if that helps!

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  37. You are such an inspiration! Lots of great tips above for your foot pain. I also use My Fitness Pal and I love it! I echo Heather B. above - are you willing to share your user name? Keep up the great work, even when it doesn't feel great. You rock it, always!

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  38. I have just recently recovered from a YEAR with PF on the right foot. I had done everything you have, plus the podiatrist kept throwing a different med at me each time I went in. I finally found the best results when I had a PT do ASTYM on my foot. It hurt like nobody's business while he was doing it, but it worked. I had about 12 sessions. Prior to that, the only relief I had was taping it. I also wear orthaheel flip flops anytime they are not inappropriate! I can even walk for fitness in them. Good luck. Patience and prayers and ASTYM. Try it. :)

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  39. I have a great cure for PF. I unfortunately don't know about the pain on the side of your foot. First - ice it with direct ice (freeze water in paper dixie cup, peel off top inch of paper and rub ice directly on heel for two to five minutes. Next - and most important, lie flat on your back in your bed and lift your leg above your head as far as you're able. Ask husband or friend to gently raise the leg up, flexing your foot (not pointy toes like a ballerina) until you can do it yourself with a stretch band or bath towel. Keep other leg flat on bed. Breathe through the stretches. Do both legs, as stretching is awesome for your body, everyday about three times a day until PF goes bye bye. Podiatrists are bad, they aren't doctors and will make you buy orthotics that they make huge money for them and will not help you at all. You're awesome and blog is really great. I'm bossy but I know this one thing well. Feel better soon:)Ann

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  40. I cured my PF by getting off the treadmill, unfortunately. I've been using the elliptical for a while. I also had tendon issues, so I totally feel your pain (pun, sorry). I think the tennis ball trick might also work for you, like the water bottle just more intense. I used to do it when I watched T.V. when the commercials came on. In an hour program I'd get 20 or so minutes of intense stretching. Those inserts are worth their weight in gold, you're doing everything right. Let your body heal, you are worth it, girl!

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  41. Have you tried Pilates? I know that my pilates instructor has helped a couple clients with PF. She is a miracle worker. If you want her info please email me at jinii(dot)boren@gmail.com

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  42. What will help the PF is picking things up with your toes!!! My mom had this and she started picking up stuff with her feet to exercise/stretch the muscles and it helped a lot!!!!

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  43. I've suffered with PF twice in the last 10+ years. I tried EVERYTHING, but the pain was unbearable. A couple of friends referred me to their orthopedic surgeon (yes, I know...). He required I try NSAIDS first, which made me sick. I ended up having a procedure in 2000 called a PF Release, where he went in and clipped the PF tendon. It was outpatient and the recovery was quick and easy. Ten years later, I ended up having the procedure on my other foot. What I learned from all of this: I absolutely can NOT wear shoes that have little or no support (ok, maybe I do if I'm on a date or have a special occasion...). Shoes are KEY. I just wish there were more choices that were attractive!

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  44. I HIGHLY recommend my Dr.'s video on Plantar Fasciitis- he is AMAZING and practices in Heber City. May give you a new perspective on the issue. :)

    http://youtu.be/JY85BLCupok

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  45. I HIGHLY recommend this video from my Dr. on Planter Fasciitis, he practices in Heber City and is AMAZING. May give you a new perspective on the issue:
    http://youtu.be/JY85BLCupok

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  46. This post is a god send...I'm so glad that I met you at the blogger house so that I could blog stalk you! :) I'm convinced that I have PF...in both feet...it is excruciating! I am SO calling to set up an appointment to try and get some relief!

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  47. Hi! First, let me say I love your blog, it's a very fun read. I've had PF so many times over the past 10 years and it is so painful. The only thing I'll add to all the ice and massage comments is to go buy a pair of birkenstocks. I know they are not cute but instead of reaching for the flip flops to run a quick errand or even around the house if you wear the birks you will reduce the possibility of PF. Try it, my favorites are the gizeh style, couldn't function without them. Best of luck with your recovery.

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  48. Just stumbled accross your blog through Pinterest...love it!!! Crocs Prepair Flips totally healed my PF, it was so bad I would crawl to the bathroom each morning. I bought them at an outlet in Florida and wore them on a one-day WDW Magic Kingdom Marathon..well not really a marathon in the running sense but riding EVERY single ride in just one day (in the summer) is a marathon to me! I hope you get to feeling better soon and can't wait to explore the rest of your blog ;) P.S. On my "journey" with my fittness pal too- Love it (so far)

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  49. PF is definitely a frustrating pain to experience EVERYDAY... to be honest i would not rely on medicine or therapy. I began to look into a foot support system and it works. Engineering over chemicals or expensive appointments anyday. :) good luck!

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