Weight loss is hard enough as it is – but when you have plantar fasciitis it can seem near impossible.
And being overweight can cause or worsen plantar fasciitis.
But there is good news:
There are a variety of exercises of all types that can aid with your weight loss, without causing your plantar fasciitis to flare up.
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Cardio Exercises:
Cardio exercises are often the go-to weight loss exercise. Doing cardio burns calories and promotes a healthy cardiovascular system.
Here are our top plantar fasciitis-friendly cardio exercises:
1. Stationary Cycle
Stationary cycles mimic the movements of riding a regular bicycle, but can be done indoors. Because you are not putting your full body weight on your feet, it is much easier on the feet than running.
2. Hand Cycle
Some gyms have a piece of equipment that is very similar to the stationary cycle, but it has hand pedals instead of foot pedals. This allows you to get your heart rate up and exercise the muscles of your upper body, without any impact on your feet.
3. Swimming
Swimming is a great, low-impact exercise that can easily be done with plantar fasciitis. Swim laps at your local rec center, or try a water aerobics class. Make sure that you wear supportive water shoes or spend minimal time barefoot outside of the pool.
4. Rowing
Any type of rowing is a great way to work out when you have plantar fasciitis. Most gyms (especially CrossFit gyms) have rowing machines, which involves pulling on a handle to spin a flywheel. Actual rowing in a boat or kayaking is also a great exercise that is easy on the feet. Kayaks and rowing boats can usually be rented at your local lake for $10-$25.
5. Elliptical
The elliptical is a common alternative to running on a treadmill, and it is much lower-impact. If your feet are particularly sensitive, the elliptical still may cause pain. If this happens, try a different type of cardio or rest your feet for the day.
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Conditioning Exercises:
Conditioning exercises are similar to cardio exercises, but their goal is to get your heart rate higher with short bursts of intense activity. While many conditioning exercises involve bearing weight, jumping, or other jarring movements, here are a couple that are easy on the feet.
6. Battle Ropes:
Battle ropes are available at some gyms and fitness centers. To do this exercise, stand in an athletic position with your feet shoulder-width apart. Grip one rope in each hand, and bring them up and slam them down one at a time, creating a ripple through the rope. You can also raise and slam both ropes at the same time, or wave them side to side. Perform each movement for 30 seconds, and rest 30 seconds, repeating three to five times.
7. Sprints:
While running sprints can be hard on the feet, doing sprints on your favorite cardio equipment can be both effective and pain-free. Using the stationary cycle, hand cycle, rowing machine, or elliptical, alternate going as fast as you can for 30 seconds, and resting for 30 seconds.
Strength Exercises:
While heavy weight-bearing exercises can be hard on the feet, there are many bodyweight, machine, and upper body exercises that can safely be performed even with severe plantar fasciitis. Strength exercises burn calories and build lean muscle, which helps your body burn more calories throughout the day while giving you a “toned” look.
Strength Exercises for Lower Body:
Plantar fasciitis limits the types of lower body exercises that can be done without causing pain, but these should help you strengthen your muscles without compromising your feet:
8. Leg Curl
Most gyms will have a machine for leg curls, which works your hamstrings. This exercise involves pulling your foot towards your rear end, flexing against the resistance of the machine.
9. Leg Extension
Leg extensions are another resistance exercise that can be performed on a machine at the gym. To do this exercise, you will flex your leg and extend it against resistance, working your quadriceps.
10. Band Swings
You can work your adductors and abductors (outer and inner thighs) by standing with a band looped around your foot, and swinging it to the side. Band adduction involves swinging your foot against the band inward towards the centerline of your body, while band abduction involves swinging your foot outward away from the centerline of your body.
Strength Exercises for Upper Body:
11. Bench Press
The bench press is a functional exercise that primarily works your arms and chest. This exercise is performed lying on your back, which makes it safe and comfortable to do when you have foot pain.
12. Pull Ups
Pull ups are a great exercise for your upper back and arms, and can be done at the gym – or on the monkey bars at the park!
13. Dips
Dips strengthen your triceps, chest, shoulders, and back.
14. Push Ups
Push ups can be done from the comfort of your own home, and they work your arms, chest, and core. If regular push ups are too hard or if bearing weight on your toes is uncomfortable for your plantar fasciitis, you can perform push ups from your knees.
Ab Exercises:
15. Sit Ups
Sit ups require no equipment, and can easily be done from anywhere.
16. Ab Wheel
Ab wheel rollouts are done with a piece of equipment called the “ab wheel or “ab roller”. This exercise is performed on your hands and knees – simply roll the ab roller out in front of your body slowly, and then pull it back.
17. Reverse Crunch
Reverse crunches are another exercise that you can do from home. Lie on your back on the floor, with your knees at a 90 degree angle and your shins parallel to the ground. Pull your knees towards your chest and roll your pelvis backward, raising your hips from the floor.
Stretches:
Stretching is not only a form of exercise: studies show that stretching of the feet can help reduce pain caused by plantar fasciitis.
18. Ankle Circles
To do ankle circles, sit or stand with one foot elevated a few inches off the ground. Rotate your ankle around in circles slowly several times, and reverse directions. Ankle circles are great for stretching your ankle, Achilles tendon, and foot.
19. Plantar Stretch
The plantar stretch is one of the best stretches for plantar fasciitis. Perform this stretch in the morning and evening on both sides.
20. Downward Facing Dog
Downward facing dog is a yoga pose that stretches the entire posterior chain as well as the feet.
21. Cat/Cow
The cat/cow stretch is performed on the hands and knees, so it is comfortable to do even if you have severe heel pain. This stretches your abs, back, and opens up your chest.
22. Wall Stretch
The wall stretch is another perfect stretch to help relieve pain from plantar fasciitis. Learn how to do the wall stretch.
Other Types of Exercises
There are many other exercises that combine different aspects of strength, stretching, and cardio.
Here are a few you can try that are gentle on the feet:
23. Yoga
Yoga is a great, relaxing exercise that helps lengthen and strengthen your muscles. Taking an in-person class is ideal to start, and there are lots of great videos online to help guide you through easy workouts.
24. Supermans
Supermans are a move that strengthen your back. To do this exercise, lie face-down on the ground, and lift your arms and legs from the floor, flexing your back. Hold for a moment, and relax back to the floor.
25. Pilates
Pilates involves mostly bodyweight strengthening exercises, but don’t think you won’t work up a sweat! It usually does not involve much time on your feet, so it’s perfect for plantar fasciitis!
Other Tips for Losing Weight with Plantar Fasciitis
There you have it, 25 exercises that will help you stay fit and healthy, even with heel pain! If you are still worried that you might experience heel pain from doing these exercises, icing your feet after you work out can be a big help.
A healthy diet is also key to losing weight, especially when you have to keep your exercise routine moderate. Focus on eating lots of lean proteins, healthy fats, and fruits and veggies.
Plantar fasciitis and obesity do not have to be a never-ending cycle. Break free from both by doing easy-on-the-feet exercises two to three times a week.
That’s a very inspiring article.With so much pain in my feet I was really depressed & on almost lost hope to recovery as whatever I do it ends up worsening the pain.I will give myself a new start
Thanks for your kind words, Satnam 🙂 Exercising with plantar fasciitis can be hard, but even low-intensity workouts can keep you in shape and boost your mood – without worsening heel pain.
Thank you for your inspiration. I have altered with recumbent bike and swimming. It feels dry good.
This is exactly how I feel. I have only just come across all this help and advice. This gives me hope.
Thank you!! I suffer from severe PF and I work on my feet 8 hours a day on a concrete floor, so even considering exercise is painful these days and I’m definitely starting to struggle with fitness. This is perfect!
I’m so happy you found this helpful, Kari 😀 We are here at your disposal. If you can’t find the info you need on our site, please don’t hesitate to reach out on the contact form, by phone, or on any social media channel. Even if it’s not specifically related to our product, we will do our best to help answer any questions you have.
thank you for this article. i have been feeling hopeless with this PF and no longer being able to jog, i have gained a lot of weight. i will try all these exercises a little at a time to find what works for me.
Hi…. surely can feel your hopelessness, but I’m in my second time with Plantar Fasciitis… had it 5 years ago and lasted 7-8 months, with still an aggressive protocol, icing 4 times a day, lots of stretching throughout the day and massaging. have it now in both feet, but can walk for 10-15 minutes before hurting…Mary if you have a gym pool near by, this is the best place for exercise… I do two hours of total body stretching in chest deep water and also walk in the water with water shoes on,,, at chest level, as this depth, makes me weigh about 50 pounds less and my feel love it… best is I wear a foaty noodle under my arms and go to the deep part of the pool and just bicyle my legs off and on for 25 minutes, taking little rests. Got Oofos water proof, arch support sandals 6o wear in pool area and shower after… they are great… remember when it was to hard to even stand barefoot in the shower before I got these….I’m staying off my feet except for fixing dinner and maybe a 10 min. grocery store shop,, but the pool days are glorious… twice a week for 2 hours… the circulation is so important, as it aids in more oxygen and blood flow to the heels and heals better….
This is very uplifting to read. I haven’t had Plantar Fasciitis for very long, but it has definitely changed my routine of working out 2 twice a day. I would use my treadmill at home before work, and then the treadmill at the gym at work during my lunch time. I’ve been laid up healing, while treating my injury. I have been getting very depressed, and started gaining weight. It’s been 8 weeks now, and I am ready to start my “new” workout routine. Hopefully, all goes well, and life will get back to normal soon. 🙂
I was just diagnosed with PF (w/ bonus heel spur) and felt sore about a month. Some things are helping and have good/bad days. Wondering if yours has cleared up since this post? I’m struggling to get over not running for the time being and just wanted to hear someone else’s experience. Thanks.
I am spiraling into a depression and my weight is going up now that I can no longer do 5 miles in the morning. No doctor has been able to help so far, but I am hopeful. Will I ever be able to run again? At this point I would take walking at a brisk pace for 3 miles without having to crawl to the bathroom in the morning. Thank you for this article.
So sorry to hear you’ve been having such a hard time 🙁 We want to invite you to join our online support community here and talk to some of our other members: https://www.facebook.com/groups/HeelPainSupportCommunity/
We have customers who have come back from crippling plantar fasciitis and now run half and full marathons – but it all depends on the individual. Talking to your doctor or a counselor about how heavily it is impacting your life may be a good idea too 🙂
What can I do to build and strengthen my leg muscles if I don’t have access to a gym and leg machines? I know building muscle is key to weight loss and since having PF I’ve gained weight and struggle to get a good cardio workout. I’ve even tried spin/cycle classes, but the standing and peddling still aggravates my foot. Any leg exercises you can recommend for at home workouts?
Hi Megan! Most leg exercises will require weight-bearing, like squats and lunges. If you are looking for a form of cardio that doesn’t require being on your feet, swimming is a great option. Pilates and yoga can also help you strengthen your leg muscles, are very easy on the feet, and can be done from home. Hope this helps 🙂
Great read! my PF was triggered almost 4 months ago as I went too rough on the workout and my trainer never flagged that having flat feet could be the cause. Since December I had to stop all sorts of workout and working out is really to maintain physical and mental sanity. I must say I lost both over the past few months. I now got myself the inner soles but the pain is still surreal! Though one thing is sure that I need to restart my workout/Heath routine. My trainer will be adapting the routine but I just wanted to ask whether squats and lunges not recommended?
Hi Aya, glad to hear you’re back on your feet! Squats and lunges are great exercises to try if your feet are feeling better. Lunges stretch the bottom of your foot which may either hurt more or actually feel good. Try a couple out under the supervision of your trainer and see how they feel.
I would be cautious to try the rowing as when you take those classes the intructor makes it clear rowing is a lower body excercise more than upper. Any instructor I have had directs you over and over to push all your force in to your heels for proper form and to give a strong row.
can someone with heel spur go back to mountain climbing?
I love this article. I learned more ways to relieve the heel pain I’ve been experiencing.
This article has inspired me to get back into working out. I been feeling so depressed and defeated, because of this pain. I was beginning to wonder if I will ever be active again. Thank you, will be trying out some of these excercises tomorrow! !!
I have pf in my right foot and I wear good arch support shoes with pf insoles, I do stretches, ice my foot regularly and wear a night splint for pf. Im doing my part to try and help heal the problem. My question is, I want to get back on my trampoline, I have a indoor mini trampoline so if I wear my tennis shoes can I do small baby bouncing? (feet never leaving the trampoline)
This might work for everyone but doing squats with light weight about 32 lbs for five minutes, bottom halves, full extensions, and making the foot position wider each set gets rid of my pain. It makes no sense to me but I can walk with no pain afterwards. I ice the heel for 15- 20 min afterwards as well.
Thank u for the article. Can we do squats,plank and lunges with plantar fascitis??
I have plantar fasciitis in my left foot extremely bad now with a heel spur. I can no longer walk my 3 miles a day. I’ve lost 17lbs but this has really gotten me depressed. I’m not sure what kind of exercise I can do.
I have had chronic plantar fasciitis for over 8 years and I cannot get rid of it. Both feet are so plainful, can only wear OOFOS. Want to try EPAT, do you know anything about this treatment?
What are the best stretches and exercises for this, please help. I need to wear shoes and start walking again.
Hi Roberta 👋 We’ve done a little digging into EPAT (also called ESWT) for heel pain. You can read about it here: https://heelthatpain.com/other-treatments/eswt-extracorporeal-shock-wave-therapy-heel-pain/
You can also see our recommended exercises here: https://heelthatpain.com/heel-pain/heel-pain-exercises/
Can you share what gym equipment we can use with PF and the excercises that can be done on them. Thanks in advance.
please help i have 5 wks till a marathon i have been waiting 5yrs to get into, i jad to pull out last year too.
i have 2 long runs left and have heel and arch pain, i does not hurt when i run but am on my feet all day too. i have got gel inserts for my shoes and stretching and icing as much as time allows.
whats the best thing to do as time is tight x
I’ve had PF for 18 months now with no sign of It getting better. Reading all the posts gives me hope as I too am struggling with depression as I’m not able to run my 3 miles or play soccer. I’m going to focus on elliptical, yoga, and swimming as 3 exercises to lose he weight and FEEL BETTER
Thank you for sharing this article… I have saved it to my favorites as I will be attending my first yoga class ever today. I normally walk 3 miles a day and this article has given me renewed hope. I tried the PF sleeve last night and felt a little less pain this morning. I am also going to purchase the night splint for correct placement while I sleep
I have had PF for almost three years now. The heels have quieted down, and even many of the other issues, but it is still there if I try to really do anything. Still sleep with the brace many hours a week. I stopped taking my walks three years ago this coming February 🙁 – they helped keep my bad back loose so that’s creeping back in. Of late, PF is trying to make more of a comeback- a lot of burning issues when shopping or standing in place. I just found out that I now have osteopenia and I need to absolutely do weight bearing which is hard with PF. Trying to do some weight bearing – squats, PT, will try to start walk a little a few times a week. Have to in order to stop losing bone density – anyone suffering that cannot exercise for a long time – take your calcium!
Hi, I am really happy to have found this. I am a bit confused though that you mention swimming as an exercise that helps one to lose weight. I have been hearing from my doctors that swimming doesn’t help you lose weight since it doesn’t weigh the muscles and body. Is this true? I am confused since swimming is one of my the activities I like the best but I also need to lose weight and to hear that it will not help by swimming make one go down in mood.
Swimming burns calories = weight loss
I was wondering if pushing it to the point of it hurting is a bad idea…. Like i want to play basketball, and can deal with the pain… but my #1 concern is not to make it worse longterm….So is pushing through it ok, or should I just take the month off till its pretty well 100%
I have PF, and I was wondering if it is OK to play basketball and push through the pain…. It hurts lot, but I can push through it, but my #1 priority is for it to heal Longterm….so is it ok to just keep playing and having pain as I play or should I take like a month off till its totally healed?