It happened to me during my fourth week as a participant at Green Mountain. The sudden increase in activity through Green Mountain’s fitness classes — including aerobics and hill climbing after being relatively sedentary for years — caused my right foot to surrender to plantar fasciitis. A frustrating and often chronic condition of the heel, there are specific do’s and don’ts for treating plantar fasciitis and getting back on your feet (no pun intended).
In today’s Fitness Friday video, senior fitness specialist LynnAnn Covell demonstrates a couple of easy self-care tips to promote healing and feel better sooner. Watch it. For easy reference, we’ve also repeated some of the points and included a few more suggestions below. You may need to schedule an appointment with your podiatrist to talk about additional treatments, including shoe inserts and medications.
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- Rest. It might be the last thing you want to do after getting back your exercise mojo, but it’s necessary for healing. I grudgingly laid off the Zumba® for a few weeks, but it was the best thing I did.
- Ice and elevation. If you continue movement that places pressure on your foot, even walking, it’s important to ice frequently and elevate to reduce swelling.
- Stretching. Stretching and strengthening the muscles of the ankle and foot will not only help in your recovery, but will also help to prevent the pain from recurring.
- Don’t push through the pain. Often a couple of weeks of reduced activity and following the steps above will help.
- Don’t go barefoot or wear flip-flops. Continue to wear a good pair of sneakers or or another shoe with a low heel.
- Don’t assume that you’ll never get back to exercising again! Look for alternative exercises that don’t require you to push off your foot, such as swimming, strength training and yoga.
What home remedies have you found the most helpful if you’ve had plantar fasciitis?