If you have plantar fasciitis, you may have noticed foot pain after working out. As if plantar fasciitis wasn’t painful enough!

When health issues interfere with exercise, it can be extremely frustrating. You’re just trying to do what’s best for your health, only to end up feeling like you’re being punished for it.

As podiatrists who specialize in plantar fasciitis, we frequently have patients with the condition ask us about exercise-induced foot pain. In this article, we explain why this occurs and what to do about it.

Why Do I Have More Foot Pain After Working Out, On Top of Plantar Fasciitis?

It’s actually quite easy to guess why this symptom occurs if you already know how plantar fasciitis works.

How Plantar Fasciitis Works (and How Certain Exercises Affect It)

Plantar fasciitis is characterized by pain and inflammation in the plantar fascia—a band of connective tissue spanning the bottom of your foot, from the base of your toes to your heel.

Even though the plantar fascia is just connective tissue, it plays a role more akin to that of a ligament in absorbing shock, supporting significant tension, and connecting different bones.

That’s why the plantar fascia is prone to injury, such as stretching and tears, when subjected to excessive shock, weight, and tension, which can lead to the pain and inflammation that indicate plantar fasciitis. Exercises that put this type of stress on the plantar fascia can cause plantar fasciitis or worsen it in patients who already have it.

Which Workouts Impact Plantar Fasciitis?

In the last section, we explained that certain exercises that put extra stress on the plantar fascia are why individuals with plantar fasciitis tend to experience more foot pain after working out. So, what exercises are included in those?

Workouts That Can Make It Worse

High Impact Strength Training — especially HIT moves performed standing up
Running
Anything involving jumping — i.e., most types of cardio performed standing up)
Cycling — If poor technique, improper equipment, or overuse aggravates your symptoms
Any workout performed in poor footwear, including shoes that don’t fit right and/or fail to provide proper support and shock absorption
Ballet dancing and gymnastics — the excessive foot stretching can result in overuse injury

Workouts That Are Fine/Non-Impactful

Swimming
Yoga & Pilates — However, some yoga and Pilates movements may aggravate plantar fasciitis, so be sure to avoid those that involve jumping, extensive lower-leg stretching, and balancing moves that require standing and bearing your weight on your feet
Low-impact strength training

Workouts That Help

Gentle heel, calf, toe, and ankle stretches
Gradual strengthening exercises for the feet, ankles, and lower legs

Keep Moving Without Pushing Through Pain

You don’t have to stop exercising with plantar fasciitis, but the right routine depends on your symptoms and the cause of your pain. If that pain persists, worsens, or returns with exercise, see a podiatrist specializing in plantar fasciitis rather than trying to push through it.

Experiencing foot pain after working out in the Greater Birmingham area? The Foot Specialists of Birmingham can diagnose the cause and develop a treatment plan to help you return to activity safely. Contact us today to make an appointment.