During the winter months, people are more likely to hit the gym and use treadmills, ellipticals, and Stairmasters rather than planning outdoor activities. The problem is that each of these machines can cause heel pain and plantar fasciitis.
Tips to Avoid Plantar Fasciitis on the Elliptical
A workout on the elliptical is considered to be a low impact exercise. This is supposed to be good for you as long as you do the exercise correctly. Tips for proper use of the elliptical include:
- Don’t push off with your toes or the balls of your feet
- Keep your feet flat on the pedals at all times
- Start slowly and let your feet and ankles get used to the motion
Tips to Avoid Plantar Fasciitis on the Stairmaster
Often, people on the Stairmaster only use the balls of their feet, and over time, can get heel pain and plantar fasciitis. Here are tips for good form on the Stairmaster include:
- Step down with your entire foot flat on each step
- Start at a low speed to get used to the motion before picking up the pace
- Faster isn’t always better! Make sure you go at a pace that allows you to keep good form
Tips to Avoid Plantar Fasciitis on the Treadmill
When your foot hits a hard surface like a treadmill, it can cause foot and heel pain. Help to avoid this by using these in mind:
- Start slowly, and work up to a “normal” walking pace over 5 minutes
- Find the speed that works for you and allows you to go through a full “step” motion
- Your heel should hit the surface first and your foot should roll forward until the ball of your foot lifts and your toes push you forward
- Do not use the incline feature
3 Tips for Preventing Plantar Fasciitis
Once you have had plantar fasciitis, you should take some steps to prevent it from coming back. Follow this workout advice to prevent its return.
- Do a slow warm up and stretch before and a cool down and stretch after any workout.
- Check with Dr. Schlam to see if you can take an over the counter medicine like ibuprofen or aspirin either before or after your workout. This can reduce swelling and pain, letting you do the things you love.
- Put an ice pack on your heel for 10 minutes after your workout.
Even with proper form, you can still get heel pain and plantar fasciitis. If you are having foot pain, request an appointment online with Dr. Schlam at Hollowbrook Foot Specialists in Wappingers Falls, NY or call our office at (845) 298 – 9074. We are proud of the foot care we provide in the Hudson Valley.
By: David Schlam
