Best Cardio for Plantar Fasciitis

Updated on June 6, 2018
itsevelyn profile image

Evelyn suffers from plantar fasciitis but has found ways to relieve the pain through exercise and proper footwear.

Weight Loss With Plantar Fasciitis and Heel Pain Is Difficult, but not Hopeless

Everyone has different levels of pain tolerance. I happen to be one of those people with a high pain tolerance and threshold. So, it took me by surprise that by the time I realized that I was suffering from plantar fasciitis, I had already started to damage the surrounding muscles such as my Achilles tendons and shins. Before I even knew it, a simple ten-minute power walk warm-up was painful. But I was overweight, and I still needed to lose those pounds before the REAL work of weight loss began.

Heel pain doesn’t have to deter you from your weight loss goals. If you’re reading this article, then I can assume that by now, you’ve already done your research and understand that in order for you to effectively lose weight, you must burn 3500 calories to lose a pound and that by adding cardio and eating healthy you can safely lose two pounds a week. If you’re looking for low-calorie, high protein meal ideas, here’s a great link that will give you a good basis from Healthy Eater.

You’ve also looked up plantar fasciitis, have purchased some insoles and have researched several stretching methods you can do upon waking up, pre-workout and post workout to prevent further injuries.

Here are some high-intensity interval cardio exercises (HIIT) you can do if your heel pain is too severe for walking or dance classes. Do these for 4X a week for a minimum of 25-30 minutes in addition to eating healthy and proper stretching:


Elliptical HIIT:

An effective elliptical HIIT workout can have many benefits, including hitting a large set of muscles.
An effective elliptical HIIT workout can have many benefits, including hitting a large set of muscles. | Source

30-Minute Elliptical HIIT Workout

TIME
RESISTANCE
DIRECTION
0-5
3
PEDAL FORWARD
5-7
7
 
7-9
10
 
9-11
12
 
11-13
7
 
13-15
10
 
15-17
13
PEDAL BACKWARD
17-21
7
 
21-23
12
 
23-25
13
 
25-30
7
 
 
 
 

Spinning/ Biking:

Source

Spinning Class/ Stationary Bike:

GYM: A spinning class is ideal because you won’t have to worry about setting the intensity to get the most out of the cardio session—the instructor has that planned out for you!

If you don’t make it to the class, set the stationary bike to mountain/hill and try to do the same resistance as above in the elliptical routine.

If you don’t belong to a gym and have a stationary bike at home, use it on MANUAL and watch how fast you break a sweat! This is the most effective because it forces you to use your own body weight to power the bike. If you’re using a home stationary bike, then pedal as fast as you can for three minutes, and then bring it down to a slower pace for 2 minutes. Continue this 3/2 ration for the full 25-30 minutes.

Roller-skating or rollerblading:

Inline skating works an array of muscles including: glutes, quadriceps, hamstrings, hip flexors, abductors and adductors.
Inline skating works an array of muscles including: glutes, quadriceps, hamstrings, hip flexors, abductors and adductors. | Source

Key Takeaways

  • Weight loss with plantar fasciitis and heel pain is difficult, but not hopeless.

  • A good High-Intensity Interval Training routine is the key to weight effective loss

  • A "clean" diet will improve energy, cognitive abilities, mood levels and overall health.

Rollerskating or Rollerblading

Bring back your childhood fun and lose weight by roller-skating! Do a slow and steady warm up for 10 minutes and then increase your intensity/speed non-stop for 20 minutes. Not only will you burn calories, but you will build lower body muscles as well.

For my personal weight loss, I stuck to the elliptical and used the pedals and arms. Even though these cardio routines do not cause further trauma to the heels, be sure you are using your insoles with any workout routine to help reduce swelling and inflammation!! If your level of pain has become so severe that you can barely get up to use the bathroom at night (like mine), then feel free to see the two suggested insoles that have helped alleviate some of the pain associated with heel spurs and plantar fasciitis.

I hope you found this article helpful, and that it inspires you to not give up on your weight loss journey, despite the uncomfortable setback. Let me know how you do!

© 2014 itsevelyn

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)