Understanding Plantar Fasciitis: A Guide for Gym Goers

Posted in June 4th, 2024

Plantar fasciitis is a common cause of heel pain, affecting millions of people each year. It is a condition that causes inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot and connects your heel to your toes. This inflammation can cause sharp stabbing pain, especially in the morning when you take your first steps out of bed.

What causes plantar fasciitis in gym goers?

There are a number of factors that can contribute to plantar fasciitis in gym goers, including:

• Overuse: Plantar fasciitis is often caused by overuse, such as suddenly increasing the intensity or duration of your workouts.
• Tight calf muscles: Tight calf muscles can pull on the heel causing the plantar fascia to become over stretched and contribute to inflammation.
• Poor footwear: Shoes that don't provide enough arch support or cushioning can put extra stress on the plantar fascia.
• Being overweight or obese: Excess weight puts extra strain on the plantar fascia.

How to prevent plantar fasciitis?

There are a number of things you can do to prevent plantar fasciitis, including:

• Gradually increase the intensity and duration of your workouts.
• Stretch your calf muscles regularly.
• Wear shoes that provide good arch support and cushioning.
• Maintain a healthy weight.

How to treat plantar fasciitis?

If you do develop plantar fasciitis, there are a number of treatments that can help, including:

• Rest: Avoid activities that aggravate your pain.
• Physical therapy: A physical therapist can provide hands on techniques, teach you stretches and exercises, or teach you taping techniques.
• Medication: Over-the-counter pain relievers, such as ibuprofen or naproxen, can help to reduce pain and inflammation.

What should I not do for plantar fasciitis?

A few things that you should not do for plantar fasciitis, include:

• Nothing: Don't wait for it to get better on its own.
• Ice: Apply ice to your heel for 15-20 minutes at a time, several times a day.

If you are experiencing heel pain, it is important to see a physician or physical therapist to get a diagnosis and treatment plan. Early diagnosis and treatment can help to prevent the condition from worsening.

Additional tips for gym goers:

• Choose low-impact activities: When you are first starting out, or if you are experiencing pain, choose low-impact activities that don't put a lot of stress on your heels, such as swimming, cycling, or elliptical training.
• Use a foam roller, lacrosse ball, or golf ball: Rolling your foot on a foam roller, lacrosse ball, or golf ball can help to stretch the plantar fascia and relieve pain.
• Wear arch supports: Arch supports can help to reduce stress on the plantar fascia.

By following these tips, you can help to prevent and treat plantar fasciitis and keep your feet healthy so you can continue to enjoy your workouts.

Disclaimer: This blog post is for informational purposes only and should not be substituted for medical advice. Always consult with your qualified medical provider before starting any new treatment plan.

REFERENCE

Journal of Orthopaedic & Sports Physical Therapy

Published Online: December 1, 2023 Volume 53 Issue 12 Pages CPG1-CPG39

https://www.jospt.org/doi/10.2519/jospt.2023.0303