How to Exercise with Plantar Fasciitis

Plantar fasciitis is one of those nagging injuries that can make just getting through the day a pain, and getting through a workout seemingly impossible. Plantar fasciitis is characterized by a sharp pain in the heel that can make walking difficult. Sometimes, your heel will loosen up and you will be able to function with relative ease for some time, but after tightening up, the pain returns. Rest is usually the only surefire way to get past a bout of plantar fasciitis, but there are a few steps you can take to make it more tolerable and maintain a regular exercise routine.

Difficulty: Moderately Challenging

Instructions

1. Easing the symptoms of plantar fasciitis can be accomplished by performing a few stretches every morning and after any periods of extended inactivity. The worst of the discomfort occurs when the heel and surrounding muscles tighten up, making stretching a simple direct way to attack the problem.

2. There are three focused plantar fasciitis stretching exercises that can loosen the area around the heel: the towel stretch, the calf stretch, and the stair stretch. In towel stretch, hold the two ends of a towel in your hands and hold it around your toes. Use the towel to gently pull back on your foot, stretching the back of your heel. Hold it for at least ten seconds and perform the stretch a few times in a sitting.

3. The calf stretch has a similar effect to that of the towel stretch. To perform a calf stretch, begin by facing a wall and extending your arms in front of you as a support. To stretch the afflicted heel, use that foot to step back behind your body while leaning the healthy leg forward. Keep your heel flat on the floor to stretch the back of the calf and the heel.

4. A stair stretch can be done using a stair or some other stable object that you can stand on. Stand on the step with the back of your feet hanging off the edge while holding onto a rail or chair. Ease your injured heel lower while keeping your toes on the step until you reach a comfortable stretch.

5. Along with stretching, wearing well-fitting shoes can also go a long way to preventing flare-ups and making exercise more comfortable. Some women who have suffered from plantar fasciitis report wearing high heels or simply making it a point to walk primarily on their toes. This seems counterintuitive since regularly wearing high heels can contribute to the development of plantar fasciitis, but for some they can limit the strain placed on the heel while standing or walking.

6. Certain exercises are far more favorable for someone with plantar fasciitis. One of the best rehab and low impact exercises is swimming. This goes for not only plantar fasciitis, but also for returning from many lower body injuries. Biking is another great low impact exercise for those with or prone to plantar fasciitis. You can also perform exercises which avoid using the feet altogether like weight training.