Recovering from plantar fasciitis can be a tough journey because of the extended healing time. Besides that, the condition limits your movement and prevents you from working out properly. This is especially true in the initial stages of the condition.
Luckily, you can remain fit by doing activities that plantar fasciitis does not limit. If you are thinking about the cardio exercises you can do with this condition, you have come to the right place. Below we have detailed everything about the activities you can do.
What Cardio Exercises Can I Do With Plantar Fasciitis?
Here are the top exercises that you can perform while suffering from this condition:
1. Swimming And Stationary Bike
Cardio workouts are the top option for all those who want to lose weight. This is because they can help you burn calories easily and maintain a deficit. Not only that, but the activities can also improve your health system.
A key exercise you can do in this category is swimming. It is a low-impact activity that does not require you to be on your foot all the item. This is why you don’t have to worry about facing high pressure.
Besides that, you can also do indoor cycling on a stationary bike. The best part about this exercise is that you do not have to put your entire weight on your feet. So you can enjoy a balanced workout session without stressing your plantar fascia muscle.
2. Conditioning Exercises
Conditioning is a workout method that is similar to cardio but has key differences. The primary aim of conditioning exercises is to increase your heart by performing short but intense sessions. Activities in this category mainly include weight lifting, jumping, and jarring which are not suitable for plantar fasciitis.
However, there are two conditioning exercises that you can perform while managing your plantar fasciitis. The first activity is called battle ropes and involves slamming ropes up and down in a gym. Fitness studios have specific safe areas to perform this exercise.
Besides that, you can also do sprints to maintain a good fitness routine. Of course, you should remember that these are not running sprints. Instead, you can perform activities such as hand cycling, rowing, and much more in a gym.
3. Lower Body Strength Exercises
Plantar fasciitis does not allow patients to perform a high amount of lower body activities. This is because pain can immediately start when doing the exercises. However, there are three activities that you can engage in without feeling pain.
The first exercise you can participate in is leg curls. Most gyms have equipment that can help you do this activity. The best part about it is that it can help you stretch your fascia muscle to increase its strength.
The leg extension is another activity that you can do in a gym by using a machine. This exercise involves flexing your leg against a specific resistance. The top thing about this exercise is that it does not pressure your foot greatly.
Band swing is the final lower body exercise you can do with plantar fasciitis. This activity is designed to help you improve the strength of your inner and outer thighs. It also ensures that you do not have to put high stress on your heel or arch.
4. Upper Body Strength Exercises
The upper body workouts you can do with plantar fasciitis are limited because many of the activities put high pressure on the foot. However, you can still perform four exercises without facing many issues.
The bench press is the leading activity you can do while suffering from plantar fasciitis. This is because the exercise focuses on your arms and chest. Not only that, but you perform it while lying down. So you can do the exercise even when you are experiencing foot pain.
Pull-ups are another exercise that you can do at home or the gym using a monkey bar. The activity involves pulling yourself up using the bar and then moving down. A key benefit of this exercise is that it does not require you to use your foot in any way.
Besides that, dips can help you improve your triceps and biceps. The best part is that it does not pressure your foot in any way. You can also do push-ups with plantar fasciitis. However, keep in mind that being on your toes can lead to pain. This is why you should not do them during the early stage.
Gentle Exercises You Can Do With Plantar Fasciitis
Here are the other exercises that you can do with plantar fasciitis:
Yoga is one of the top exercises that you can do with plantar fasciitis. The best part about this activity is that you can perform various moves. For example, you can do standing exercises on days that you don’t experience pain.
Meanwhile, you can meditate or perform sitting exercises during days with high pain. The gentle workout session can help you stay fit without worsening your plantar fasciitis.
Pilates is another way to perform strength training workout sessions. The key feature of this routine is that you can engage in low-impact exercises. So you don’t have to worry about your foot pain increasing after doing Pilates.
The top benefit of Pilates is that you do not have to be on your foot much. This is one of the reasons why this routine is suitable for people with plantar fasciitis. The exercises can help you remain fit without facing much pain.
This is your complete guide to “What cardio exercises can I do with plantar fasciitis?” You can perform these workouts easily if you follow the right treatment routine. The best way you can recover is by using a night splint while resting.
The night splint will enable passive stretching of the fascia muscle to improve its strength. It will also ensure that you do not face much pain and can perform cardio exercises with ease. The top thing to remember is to avoid activities that put pressure on your foot, toes, or heel.
You can also read: What Causes Plantar Fasciitis To Flare Up: Signs And Prevention