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Plantar fasciitis (‚Äúplan-tur-fash-ee-eye-tis‚ÄĚ) is a common foot injury and a fairly easy one to fix if you act early.
The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot connecting your heel to the base of your toes. It acts like a shock absorber supporting the arch in your foot.
Use the links below to quickly navigate this guide:
- Stretches For Plantar Fasciitis
- Additional Plantar Fasciitis Treatments
- Working Out With Plantar Fasciitis
- Shoe Inserts For Plantar Fasciitis
Stretches for Plantar Fasciitis
So, is it okay to workout with plantar fasciitis? Yes!
Exercising with plantar fasciitis is, in general, something you can do. Just be aware that you may have to adjust your workouts until the problem is resolved and even then, make sure you resume your regular activities slowly.
There are two things to remember when you decide to workout with plantar fasciitis.
- It is critically important to wear proper, supportive shoes at all times! Even if you participate in water aerobics, there are shoes for you and you need to have them on!
- Participate only in things that will not contribute to the heel strike or pounding of your feet. Here are some suggestions.
Workouts To Try With Plantar Fasciitis:
These workouts are typically low impact: meaning they reduce the amount of impact that your foot will have to absorb.
- Water Aerobics
- Elliptical Machine
- Weight Lifting
- Cycling with hard surface shoes
- Rowing Machine
- Mat Pilates
Workouts To Avoid With Plantar Fasciitis:
These workouts are typically high impact: meaning the amount of impact your foot will have to absorb is not recommended when dealing with plantar fasciitis.
- Step Aerobics
- Walking for fitness
- Going barefoot or wearing flip-flops (use shoes even in your home!)
Shoe Inserts For Plantar Fasciitis
Powerstep Protech Orthotic Supports
|Plantar Fasciitis sufferers have chosen these for a long time reporting great results. These have a deep heel cup, dual layers for better shock absorption, and anti-microbial protection for freshness.|
Powerstep Unisex Pinnacle Maxx Insole
|If you are a severe pronator this is a great choice for you. The Powerstep has a slightly angled exterior heel platform to provide motion control. These are also anti-microbial.|
GEL Orthotic Shoe Gel Insoles
|Like shock absorbers for your car, these babies have a cushy gel material for gentle relief. One thing to consider: these come oversized for you to trim to fit your size rather than coming in a specific size set to your foot. This turns some people off.|
Airplus Plantar Fasciitis Orthotic
|Here is another choice with gel insert cushions. These also have the deep heel cup we recommend. Those who reviewed the Syono often noted they provide more stability than other more notable name brands they have tried.|
Stretching, avoiding high-impact workouts and using the proper foot support all play a role in solving plantar fasciitis pain.
Be sure to see your doctor if the pain persists for more than three to four weeks with conservative treatments.
Best of luck and remember that slowing down now will help you continue to move for many years to come!