Plantar fasciitis is one of the most common causes of heel pain, and it can be discomforting, especially if you’re someone who enjoys being active. But does having plantar fasciitis mean you have to give up exercise entirely? The good news is, no, you don’t. You just need to exercise smartly.
Dr M S Somanna, Senior Consultant - Joint Replacement and Arthroscopic Surgery, Aster CMI Hospital, Bengaluru, shares helpful advice on how to stay active without worsening the condition.
Is It Safe To Exercise With Plantar Fasciitis?
The short answer is 'yes,' but it is important to do it with caution. Dr Somanna says, “It is generally safe to exercise if you have plantar fasciitis, but you need to be careful and choose the right activities." "Avoid high-impact exercises like running or jumping, as they can make the pain worse. Instead, try low-impact activities such as swimming, cycling, or using an elliptical machine. This puts less pressure on your heels. Gentle stretching of your feet and calves can also help reduce pain."
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According to StatPearls Publishing, it is also important to wear supportive shoes and use soft insoles or heel cushions. In fact, wearing shoes that provide adequate support and cushioning can help reduce the risk of developing plantar fasciitis.
One thing that is important to remember is to not walk barefoot, especially on hard surfaces. "If your heel hurts during or after exercise, stop and rest," says Dr Somanna, adding that you can also apply ice to reduce swelling.
If the pain doesn’t go away or gets worse, talk to a doctor or physical therapist. They can guide you on safe exercises and proper foot care.” That means staying away from high-impact workouts like running or jumping, which can aggravate the pain.
Safe And Helpful Exercises For Plantar Fasciitis
Stretching is your best friend, according to Dr Somanna. Some of the simple stretches he recommends include:
- Calf stretches against a wall.
- Towel stretches, where you use a towel to gently pull your toes back
- Toe curls using a small cloth or towel on the floor
- Other great activities include:
- Water aerobics
- Yoga (avoid extreme foot stretches)
- Core and leg strengthening exercises done lying down or seated
Workouts to avoid
While staying active is important, some workouts can do more harm than good. Dr Somanna lists a few to avoid:
- Running or jogging
- Jumping or skipping
- High-impact aerobics
- Long periods of standing workouts
- Sports involving sudden foot movements (like basketball or tennis)
Also, avoid barefoot workouts like certain types of dance or yoga without footwear, as these offer no heel support.
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Can Physical Therapy Help?
Physical therapy can speed up recovery and relieve pain associated with plantar fasciitis. A trained physiotherapist can guide you through specific exercises to stretch and strengthen the affected area. They might also use techniques like:
- Soft tissue massage
- Taping the foot
- Ultrasound therapy
The Role Of Footwear And Support Gear
One of the biggest game-changers for people with plantar fasciitis is the right footwear. Dr Somanna recommends:
- Shoes with arch support and heel cushioning
- Well-cushioned running shoes—even if you’re not running
- Avoiding flat or worn-out shoes
- Using orthotic inserts or heel cups
- Trying night splints that stretch the fascia while you sleep
He adds, “During workouts, ankle or foot braces can help support your foot and reduce strain. Make sure your shoes fit well and are not too tight or too loose. Always replace old shoes after a few months of use. Good footwear can protect your feet and speed up healing."
Conclusion
Exercising with plantar fasciitis isn’t just possible; it can actually help, provided you’re smart about your choices. Stick to low-impact, foot-friendly activities, wear the right shoes, and don’t ignore pain signals. And if symptoms persist, consult a doctor or physiotherapist early to prevent long-term damage.