Plantar fasciitis is the most common cause of heel pain throughout the US. It is estimated that 1 in 10 Americans will experience plantar fasciitis in their lifetime.
If you’ve ever suffered from plantar fasciitis, you’ll know the associated pain it can bring. It seems like working out is impossible and you’ll continuously ask yourself, what cardio exercises can I do with plantar fasciitis?
We promise it’s not! Actually, anyone with plantar fasciitis can complete their usual cardio routine–with a few modifications.
Completing cardio exercises with plantar fasciitis is possible. In fact, we’ll show you seven different ways to stay healthy.
Strap on those exercise shoes; before you know it, you’ll be in tip-top shape.
What is Plantar Fasciitis?
Plantar fasciitis, is an inflammation of the heel. In the foot, there is a band of tissue that connects the heel to the toes. This tissue is called the plantar fascia.
Yep; this is where the condition gets its name.
The plantar fascia acts as a shock absorbent and works very much like a bowstring. If too much tension or abuse is enacted on the bowstring, it will tear. Likewise, small tears may erupt throughout the plantar fascia.
Repetitive stretching and tears in the tissue cause it to become inflamed, leading to plantar fasciitis.
Risk Factors
Plantar fasciitis is very common in runners because of the constant pressure and tension put upon the plantar fascia.
Furthermore, overweight individuals are especially at risk for plantar fasciitis, as further stress is placed upon the tissue, and anyone who is on their feet for long hours may also experience the condition.
Plantar fasciitis is especially common in individuals between 40 and 60 years of age or those with unusual foot proportions that cause them to place their weight on their feet differently.
Symptoms
Pain is the typical symptom of plantar fasciitis. Victims will experience a stabbing sensation in their heels which will be especially prominent in the morning. Usually, the pain will dissipate throughout the day.
If individuals sit for long periods of time or exercise, they may experience intense pain afterward.
Treatment
Treatment usually involves a combination of rest, splints, and physical therapy. Medicine, injections and massage therapy may also be used. In rare cases, individuals may have to undergo surgery.
Cardio with Plantar Fasciitis
These seven exercises are by no means a complete list of what can be done when an individual is suffering from plantar fasciitis.
When exercising, the main focus is to keep weight off of the heels. Further stress on the plantar fascia will only cause more damage. While working out, be sure to wear appropriate shoes. Try to find a pair with higher heels or insert heel pads to cushion your feet.
Don’t forget to stretch beforehand.
What cardio exercises can I do with plantar fasciitis?
Find out below:
1. Stationary Cycles
You don’t have to hop on a treadmill to complete your daily exercise.
Most gyms will have stationary bicycles. These are fantastic for anyone with plantar fasciitis because you can exercise without putting too much weight on your heels.
Using stationary bikes is a common rehab method because of their low impact. A stationary bike has the added advantage of not being jostled by sidewalk cracks or miniature road craters others might call potholes.
2. Swimming
Not only will it feel great on the tootsies, but swimming will involve virtually no impact on your hurt heels.
Try doing fin sprints to get in a great cardio. These exercises are designed to get that heart beating and increase oxygen consumption without any impact on your feet.
All you need to do is put on a pair of flippers, choose a basic stroke you enjoy and swim for about 25 minutes. Take a quick rest, then get back at it.
3. Elliptical Machines
Elliptical machines should be avoided if you have a particularly bad case of plantar fasciitis or if your heels are extremely painful. However, they can provide a fantastic workout with minimal impact if used properly.
When using the elliptical, do not put your weight on your toes. Doing so can cause further damage to the heels, as the tissue being damaged connects to the foot’s digits.
Instead, place your feet flat on the pedals for the best workout.
4. Rowing Machines
Rowing burns calories and tones the midsection, arms, legs and upper back.
Because you’re using your upper half, your heels will remain safe while you build up a sweat-worthy workout.
5. Upper Body Ergometer
The upper body ergometer, or arm bike, is basically a bike that’s used only for your upper body, so the great news here is that it requires absolutely no pressure on the foot.
While these were once reserved for rehabilitation, they are gaining popularity in fitness centers.
It requires sitting in a chair and turning the machine in a circle using cranks. Talk about a workout for those arms.
6. Chair Running
It’s a real thing.
You’ll get the cardio you’re craving and will work out practically your entire body in one go.
Sit in a chair with your legs extended, your toes pointed and your arms at your sides. Lean back until your shoulders brush the back of the chair. Bend your left knee to your chest and turn your right shoulder in.
Yes, it’s the exact stance you take while running naturally, except a bit closer and, well, in a chair.
Extend your leg, then repeat the same process on the other side. Repeat quickly for 30 alternating steps.
7. Endless Rope
Endless rope machines are also gaining traction in fitness centers, as they provide a fun and unique workout.
While resting your feet at the base of the machine, you use only your upper body to pull the rope towards you. The machine feeds it back through in an endless loop.
While you might never reach the end of this particular rope, it certainly provides a fantastic cardio workout for your upper body.
Get Fit
You don’t have to use those poor heels and feet to get fit. There are plenty of other opportunities out there, and cardio with plantar fasciitis are doable.
Are you ready to get fit? If so, get all the gear you need from a site you trust. Check out our orthotics equipment to make sure you exercise in the safest manner possible.
Heal those heels, and stay fit the entire time.
