I’ve had plantar fasciitis and have discovered that you don’t need to limit your cardio exercise routines to the stationary bike with this painful heel condition.
I used to have a very nasty case of plantar fasciitis in both feet, and my first instinct was to just use the stationary bike until the condition resolved.
But why stop at the stationary bike just because you have plantar fasciitis? If you have this condition, then you know that it comes and goes, often without warning.
If you’ve read up about it, or have seen a doctor, then you also know that stretching the bottom of the foot is one of the treatment modalities for this stubborn condition.
Cardio like jogging, step aerobics, dancing, tennis, jump rope and inline skating are not recommended for people with plantar fasciitis, if for no other reason that these activities can bring on searing heel pain.
However, when I had plantar fasciitis, I discovered that walking uphill made it feel better, and of course, uphill walking is a form of cardio exercise.
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I recommend gentle, slow hiking, and do it nearby your car, in case the plantar fasciitis flares up mid-hike. You don’t want this happening when you’re a mile from your car.
If the pain is bad before you start hiking, postpone it. If it’s mild, proceed slowly, but if it gets worse, turn back and postpone the activity.
Hiking or walking uphill, however, should produce largely benefits for plantar fasciitis, as it stretches the plantar fascia.
Remember, stretching this tissue is what doctors recommend anyways, so why not give it some stretching while at the same time getting in some aerobics uphill?
Try walking slowly using a treadmill incline as well. However, walking uphill on a hiking trail may prove to be more beneficial, since the uneven terrain will cause more stretching and motion of the plantar fascia of the foot.
If you use a treadmill, let your arms swing naturally. Holding on will interfere with a normal gait pattern.
If it hurts to use a treadmill, then postpone this activity.
If any cardio activity aggravates your plantar fasciitis, even the stationary bike, then STOP the activity.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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