When you first get up in the morning, do you feel a shooting pain in your heel? Plantar fasciitis, a disorder that affects millions of individuals worldwide, could be the cause. But don’t let that stop you from maintaining an active lifestyle! If you have plantar fasciitis, you can still exercise, but you need to be careful. To help you continue your fitness routine while also taking care of your foot, we’ve compiled a list of dos and don’ts for exercising with plantar fasciitis.
What is Plantar Fasciitis?
The thick band of tissue that spans the bottom of your foot, the plantar fascia, can become inflamed and painful due to plantar fasciitis. The arch of your foot is supported by the connective tissue that runs from your heel bone to your toes.
Plantar fasciitis occurs when the plantar fascia is overworked. High-impact activities like running or leaping, poor footwear, tight calf muscles or Achilles tendons, or even being overweight can all contribute to this strain.
Heel discomfort, especially upon rising in the morning or after lengthy periods of inactivity, is a common symptom of plantar fasciitis. Also, standing or exercising for a long time could make the pain worse.
If plantar fasciitis is ignored, it can worsen into a chronic condition that significantly limits your mobility and quality of life. Thankfully, most people can find relief from their symptoms with the help of care and management and keep on doing the physical activities they enjoy.
Now that we know what plantar fasciitis is, let’s talk about how to exercise with it without hurting yourself.
The Do’s of Exercising with Plantar Fasciitis
If you suffer from plantar fasciitis, there are some things you should never do when working out. First and foremost, pay attention to your physical sensations. If you experience pain or your symptoms worsen while exercising, you should stop.
Wearing appropriate footwear is a must and one of the most important do’s. Purchase a pair of shoes with adequate cushioning and arch support. You could also get orthotic inserts or have some created to fit your shoes if you feel you need that extra bit of support.
Warming up before a workout is another crucial step. Calf and plantar fascia stretching exercises are helpful for getting the feet ready for activity.
Individuals with plantar fasciitis typically respond favorably to low-impact exercises like swimming, cycling, and yoga. These exercises aid in heart fitness maintenance without causing undue stress on the feet.
Overall foot stability and muscular balance can be improved by including strength training activities in your routine.
Keep in mind that these are just some tips and that anyone struggling with plantar fasciitis should seek the advice of a medical practitioner before beginning a new fitness regimen.
The Don’ts of Exercising with Plantar Fasciitis
Certain types of exercise should be avoided if you suffer from plantar fasciitis since they can aggravate the condition. Here are a few crucial “don’ts” to remember:
Avoid ignoring or trying to work through the discomfort. It’s tempting to want to push yourself during a workout, but doing so might aggravate plantar fasciitis. If you push yourself too hard, you risk making your condition worse and delaying your recovery.
Running, jumping, and other high-impact activities should be avoided since they can cause serious damage to your feet. Inflammation and pain may be exacerbated by these types of workouts.
Avoid shoes with insufficient arch support or shock absorption to alleviate plantar fasciitis pain. Consider purchasing a pair of sporting shoes modified to accommodate your feet’s unique needs.
Stretching is an integral element of any workout plan, but you should avoid toe curls and standing calf stretches since they place too much pressure on the plantar fascia ligament.
Fifth, schedule regular rest days; your body needs time to repair and replenish after intense training. Ignoring rest days might slow recovery from plantar fasciitis by causing overuse injuries.
You can successfully manage your plantar fasciitis through exercise if you follow these suggestions and avoid these frequent errors.
Exercises to Avoid with Plantar Fasciitis
Knowing which exercises can aggravate plantar fasciitis is crucial while coping with the ailment. While regular exercise and movement are great for your health and fitness, they can also aggravate your plantar fasciitis if you overdo it. If you suffer from plantar fasciitis, you should steer clear of the following physical activities.
Running and jumping are high-impact activities that put unnecessary strain on the feet and should be avoided. Instead, try cycling or swimming if you want to keep up your cardiac fitness without exacerbating your illness.
Exercises like aerobic dancing and kickboxing, which use repetitive hammering motions, should also be avoided. The plantar fascia can become even more inflamed after engaging in such activities.
Plantar fasciitis symptoms can be made worse by engaging in activities like running, jumping, or rotating at high speeds. Avoid playing sports like basketball and tennis that require similar footwork until your injury has healed.
Caution should be used when stretching the calves because doing so can cause injury to the plantar fascia and Achilles tendon. Plantar fasciitis sufferers should stretch regularly, but only if doing so does not cause pain or discomfort.
When to See a Doctor About Plantar Fasciitis
Knowing when to seek medical attention is important if you have plantar fasciitis and the pain has been increasing over time. Various treatments and exercises can be done at home, but occasionally it’s best to see a specialist.
After a certain amount of time has passed with no improvement in your symptoms, it may be time to see a doctor. If this is the case, it may be time to dig deeper into what’s causing your plantar fasciitis.
Another red flag is when pain becomes unbearable or interferes with daily activities. If standing or walking causes excruciating discomfort, you should see a doctor immediately.
If your foot begins to swell, bruise, or go numb, these are all red flags that should not be ignored. They may indicate the presence of a more serious condition requiring medical attention.
Consultation with a specialist who specializes in foot and ankle health may be necessary if pain persists despite conservative treatment for an extended period of time (often six months or longer).