Plantar fasciitis is a common and uncomfortable foot ailment that specifically targets the heel area. People experiencing this condition may endure a sharp, stabbing pain, particularly in the morning or after extended periods of standing or sitting. While it is possible for individuals to self-diagnose plantar fasciitis based on the symptoms, it is advisable to consult a medical professional for a definitive diagnosis. Seeking their expertise will aid in identifying the root cause of the pain.
What activities should I avoid with plantar fasciitis?
Plantar fasciitis can be aggravated by activities like running, which place a significant amount of strain on the feet, leading to chronic inflammation. This condition can worsen due to the repetitive impact on the soles of your feet. It is crucial to replace worn-out sneakers promptly and always opt for footwear that provides proper support to your heels and arches when engaging in running activities.
It is crucial for runners and athletes of all kinds to engage in a proper warm-up routine prior to their workouts. This essential practice serves two main purposes: preventing injuries and preparing the body for the physical demands of activities like running or other high-impact exercises. By incorporating a warm-up session into your routine, you can significantly reduce the risk of sustaining injuries during your workout. Additionally, warming up helps stimulate blood flow, increase joint flexibility, and prepare the muscles for optimal performance. It is an indispensable step that should never be overlooked or rushed. For more information on the importance of warming up, click here.
Plyometrics – These exercises, which use quick movements and impact as you change positions, can aggravate plantar fasciitis because they stress the plantar fascia each time you land hard on your feet. These include box jumps, squat thrusts and long jumps.
If you must do these exercises, consider slowing them down or doing them on your knees instead of your feet. Or alternate them with other strength-building exercises like planks and squats.
What activities should I avoid with other injuries?
If other types of injuries are causing your plantar fasciitis, it’s important to treat those first. A visit to a foot care professional can help you develop a treatment plan that will reduce your symptoms and speed your recovery.
A physical therapist can teach you proper stretching and strengthening techniques that will make your plantar fascia stronger and less likely to cause problems in the future. They can also show you some calf and foot stretches that will relieve pain.
When you’re ready to resume activity, talk to your foot doctor about modifying some of the exercises that caused your pain. He or she may also recommend ice packs, orthotics and other treatment methods to reduce the symptoms of your plantar fasciitis and speed your recovery.
Rest and ice are essential to healing your heel. A cold compress applied three or four times a day can reduce inflammation, pain and swelling in the heel.
You can also soak your feet in an ice bath to help numb the pain and reduce swelling. If you have severe pain, talk to your doctor about anti-inflammatory medications like ibuprofen or acetaminophen.
Exercises that aggravate plantar fasciitis should be avoided altogether, according to Moyer. Burpees, for example, are notorious for being a plantar fasciitis-inducing exercise, so you should take them out of your workouts if possible.
Yoga, however, is an excellent form of exercise for those with plantar fasciitis because it focuses on stretching and strengthening the lower leg and foot muscles. In addition to helping your plantar fascia heal, yoga will also burn calories and tone up the entire body.