Heel pain is most often caused by Plantar Fasciitis. If you have been diagnosed with this debilitating condition, there are certain types of exercise that you should avoid and other exercises that can help to alleviate your symptoms.
What is Plantar Fasciitis?
Plantar Fasciitis is inflammation of the band of tissue (fascia) that runs across the bottom of your foot, connecting the base of your toes to the heel bone. It acts like a shock absorber when you walk and supports the arch of the foot. Small tears can develop in the fascia due to tension and stress, and repeated tearing or stretching may cause inflammation.
The causes of plantar fasciitis are not always clear, however, certain factors appear to increase your risk, including exercise that places the heel and attached tissue under particular stress (such as aerobics, running and ballet). The condition is most common in people between the ages of 40 and 60. Being overweight can also increase the risk as it places the plantar fascia under additional stress and people who work in jobs that involve long periods of standing, such as teachers or bar staff, may also develop the condition.
What exercises might help Plantar Fasciitis
We all know the benefits of exercising for our physical fitness and mental wellbeing but if you have plantar fasciitis, it’s important to choose the right type of exercise to avoid exacerbating the condition. Low-impact activities such as swimming, yoga and Pilates are ideal. Cycling, too, can be beneficial, although see the section below about whether cycling can cause a worsening of symptoms.
To relieve heel pain we recommend some simple stretches which can help to strengthen the plantar fascia, increase flexibility in the ankle and prevent a recurrence of the condition. Talk to an orthopaedic surgeon or physiotherapist who will be able to recommend stretching and strengthening exercises for your foot, ankle and lower leg.
What exercises should I avoid if I have Plantar Fasciitis?
High impact activities that involve running and jumping should be avoided if you have Plantar Fasciitis. Not only do they place your feet and ankles under stress but if you don’t warm up properly you can develop muscle tightness and stress injuries. If you regularly participate in sports that involve running and jumping, warm up and cool down properly and always use the correct footwear to avoid Plantar Fasciitis.
Does cycling worsen Plantar Fasciitis?
Cycling is a popular form of cardiovascular exercise that is low impact, good for developing fitness and beneficial for mental health. However, as with all types of exercise, to avoid common cycling injuries, it is important to make sure that you warm up properly and that you have the right protective equipment and well-fitting footwear.
You will also need the right bike for your height and to ensure that it is well-maintained and functioning correctly. While it is unlikely that cycling will cause Plantar Fasciitis you may be at risk of overuse injuries, particularly if you don’t have good technique or the correct equipment. If you have Plantar Fasciitis this can lead to a worsening of symptoms.
Treating Plantar Fasciitis
While the condition can be painful, the good news is that most people recover within a few months with simple at-home treatment. The best thing is to rest the affected area, use ice to relieve inflammation and carry out stretching and strengthening exercises.
Anti-inflammatories and pain killers can help to relieve the symptoms and you may need to use orthotics in your shoes to distribute the pressure on your feet more evenly or night splints to hold the plantar fascia and Achilles tendon in a lengthened position overnight. In some cases, you might need more invasive treatment, such as steroid injections, tissue repair or surgery.
If you are experiencing heel pain it is important to get a proper diagnosis. You can then make the necessary lifestyle changes and follow a treatment plan to help you get back to full fitness as quickly as possible.
Talk to an orthopaedic consultant | Cambridge
If you are interested in discussing diagnosis and treatment of Plantar Fasciitis, please contact us.
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