How to Stay Active With Plantar Fasciitis

by | Apr 24, 2019 | Heel Pain

Picture this:

The sun rises and your alarm clock goes off. You hit the snooze button a few times before peeling yourself off the bed and sitting up. Finally, you muster up enough motivation to actually get out of bed. You take your first step and there is that heel pain.

Sound familiar?

Well, this is the morning routine of more than 10 percent of Americans today. So whether you have been feeling this discomfort for a while now, or this is a whole new experience for your heels, you are definitely not alone – plantar fasciitis is more common than you might think.

But this doesn’t mean you should learn how to live with this painful condition. In fact, there are many treatment options that can relieve your more-than-inconvenient symptoms – you don’t have to keep pushing through the pain in order to complete your favorite physical activities or use heel pain as an excuse to become a couch-potato for the rest of your life.

This type of foot injury is actually fairly easy to fix, but you should keep in mind that addressing the problem in its early stages is vital for optimal recovery. When you wait to seek appropriate care, you are allowing the problem to become worse, and even potentially chronic. It may even result in you needing more intense and invasive treatment methods to resolve the situation.

No matter how long you have known you’ve had plantar fasciitis or how severe your case may be – Dr. Tim Barry and his team at Family Foot & Ankle Care of Jasper can help you stay active in a way you may have never thought possible – without heel pain!

So What is Plantar Fasciitis?

This condition begins in the plantar fascia, a thick band of connective tissue that runs along the bottom of the feet from your heels to your toes. The plantar fascia acts as a shock absorber that supports your weight each and every time you stand, walk, run, or jump.

When this fascia experiences an excessive amount of force impact, tiny tears may start to develop causing it to become irritated and inflamed – and all of this equals pain in your heel(s). Discomfort usually comes when you first get out of bed or when rising after sitting for long periods of time. However, pain can also arise when performing activities.

Indeed, plantar fasciitis can be a “not-so-fun” experience – especially if you are an active person. But the experts at Family Foot & Ankle Care of Jasper are here to help you kick this annoying condition to the curb.

How Can You Treat and Prevent Plantar Fasciitis?

The good news is that (when treated early) plantar fasciitis can often be resolved with conservative treatments. These non-invasive methods are tried and true steps that you can use when attempting to eradicate heel pain, or even better – to avoid it altogether.

Here are a few things you can do:

  • Always wear appropriate shoes. Shoes with adequate arch support will definitely give your feet the break it needs.
  • Consider wearing custom orthotics. These devices are very versatile and will provide the specific level of support and comfort you need.
  • Always warm up before starting activities. Take 5-10 minutes to warm up by lightly jogging or briskly walking.
  • Stretch daily, as well as before and after activities. Take the time to thoroughly stretch after warming up.
  • Ease into physical activity. Gradually progress with regard to your frequency and duration of activity.
  • Never push through the pain. Instead, stop what you are doing and avoid high-impact activities until the pain goes away completely.
  • Apply ice to the area in pain. Since it’s a more difficult place to reach, you can use a frozen water bottle.
  • Massage the area in pain. You can use a tennis ball, a foam roller or get a friend or partner to help.
  • Take over-the-counter medication. Basic anti-inflammatory and pain medication can help reduce swelling and discomfort.
  • Give your feet time to rest. Avoid all high-impact activities until your heel pain subsides completely.

And when heel pain starts to give you grief, you can simply switch to some exercises that are more low-impact, and that will still keep you healthy and active while you wait to get back to pounding the pavement or charging through the football field.

But How Can You Stay Active With Plantar Fasciitis?

At Family Foot & Ankle Care of Jasper, we know that it can be difficult to stay off your feet – and you don’t have to! Instead of putting all physical activities on hold, you simply have to make a few adjustments in your workout regimen.

Some exercise routines that you can try while minimizing pain and still getting a good workout, include:

  • Running on the elliptical machine
  • Water aerobics
  • Weight lifting
  • Swimming
  • Rowing
  • Biking
  • Yoga

We certainly hope that you can stay in shape with these tips as you wait for your heel pain to be gone for good. However, we also understand that plantar fasciitis can still keep you from being active despite using all preventative measures available. And, If that is the case for you, then it’s time to come visit our office. We can provide you with the necessary care to relieve your heel pain and keep you active for many more years to come.

Find Expert Plantar Fasciitis Treatment at Family Foot & Ankle Care of Jasper

The bottom line is that whenever heel pain comes into the picture, you are looking at some challenging times. But there is still hope!

Come visit our team of experts here at Family Foot & Ankle Care of Jasper – we will perform a thorough evaluation of your feet and ankles in order to determine the severity of your plantar fasciitis. Depending on what we find, we will provide a comprehensive treatment plan that is tailored to fit your specific needs. And what’s best – you may not even have to give up your favorite activities at all!

Just give us a call at (812) 481-7200 or simply fill out our handy request form online to schedule your appointment today.


Address 695 W. 2nd Street, Suite CJasper, Indiana 47546
Phone 812-481-7200
Hours Mon, Tue, Thu: 9am - 5pm; Wed, Fri: 8am-noon 

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