Whether you’re an athlete, a fitness enthusiast, or just someone looking to try a new workout routine, switching up your exercise regimen can help you reach your goals. However, it can also put extra strain on your feet, especially if you’re prone to plantar fasciitis.
This common condition causes pain and inflammation in the heel and bottom of your foot. Understandably, this can make it hard to stand and walk — let alone exercise.
If you’re incorporating new exercises into your routine, it’s important to take steps to prevent plantar fasciitis flare-ups.
Read on as Aamir Mahmood, DPM, Joseph Wilson, DPM, FACFAS, and the Momentum Foot & Ankle Clinic team share how you can keep your feet healthy while exploring new workouts.
Jumping into a new workout too quickly can put added stress on your feet and contribute to overuse injuries like plantar fasciitis. If you're switching up your workout routine, make sure to ease into it slowly.
Gradually increase the intensity and duration of new exercises to give your feet time to adjust. This allows you to build strength and flexibility without overloading your plantar fascia.
But what exactly counts as “gradual”? Researchers use the acute: chronic workload ratio (ACWR) to determine how much exercise is likely to cause injury. For example, researchers found that when a runner’s training load in a short period (acute) was more than 1.5 times their usual long-term training (chronic), their risk of injury increased.
This means that a sudden jump in activity — such as running longer distances or more frequently than usual — can put excessive strain on your feet and increase your likelihood of conditions like plantar fasciitis or stress fractures.
Your shoes aren’t just for looks. Your shoes support and protect your feet.
Ensure your shoes provide ample arch support, cushioning, and stability, particularly for high-impact activities. Avoid worn-out or unsupportive shoes.
For activities like running or jumping, look for shoes specifically designed to absorb shock and reduce pressure on your heels.
Stretching is one of the best ways to keep your muscles and tendons flexible and reduce your risk of injury. Stretching your feet muscles is good, but don’t stop there. Focus on stretches that target your calves, hamstrings, and the bottoms of your feet. This is especially important because tightness in these areas can contribute to plantar fasciitis.
If you’re used to high-impact activities like running or jumping, switching to low-impact exercises can be a great way to give your feet a break while still staying active.
Swimming, cycling, or using an elliptical machine are excellent alternatives that reduce stress on the plantar fascia but still provide a good cardiovascular workout.
Important note: Depending on your cross-training activities, you may need an additional pair of shoes. Basketball shoes, for example, provide support different from shoes used for indoor cycling.
Weak foot and ankle muscles can contribute to plantar fasciitis, especially when you try new movements that require more support. Toe curls, heel raises, and resistance band exercises can help improve foot stability and prevent injury, so be sure to incorporate them into your weekly routine.
If you start to feel any discomfort or pain in your heels or arches, take a step back. Pushing through the pain can exacerbate the problem and lead to long-term damage. Take rest days when needed and apply ice to any areas that feel sore.
If you’re experiencing consistent pain or discomfort in your feet despite following preventive measures, it’s a good idea to consult with a podiatrist. Give us a call if you notice:
At Momentum Foot & Ankle Clinic, we specialize in diagnosing and treating plantar fasciitis. Plantar fasciitis is usually diagnosed with a physical exam and a review of your symptoms. In some cases, imaging like X-rays can rule out other conditions.
Even with the best prevention strategies in place, it’s still possible to develop plantar fasciitis. That’s because some risk factors — weight, foot anatomy, and gait — aren’t related to your workout routine and can contribute to plantar fasciitis.
The good news is that we can help you find relief in our offices in Michigan City, Chesterton, Indiana, and Lombard, Illinois. Whether through custom orthotics, physical therapy, or other treatments, we’re here to support you in maintaining a healthy (and active!) lifestyle without the pain of plantar fasciitis.
Book your next appointment to get started.
