Exercises you need to avoid if you have Plantar Fasciitis

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Pain in any part of the body can be limiting , especially when you are suffering from heel pain. Heel pain is often a result of Plantar Fasciitis. It can cause major hindrances in your daily physical activities and even stop you from indulging in your favourite games or sports.

Not to mention, people enroute a number of ways to get rid of the pain, and one of those ways is exercise. However, there are some plantar fasciitis exercises that need to be avoided. Not all exercises are right for the condition and can rather enhance your heel pain.

What is Plantar Fasciitis? 

Plantar Fasciitis is caused by inflammation of a thick band of tissue (plantar fascia), that is present across the bottom of your foot and connects your heel bone to your toe bones.

In this condition, you experience a stabbing pain in your heels when you take your first steps out of the bed. The pain usually subsides as you move around; however, it may resume when you stand up after sitting for a long time or even after prolonged standing.

What kind of plantar fasciitis exercises should you avoid?

Running and jogging are two of the leading causes of plantar fasciitis, so these exercises should be approached with extreme caution by people who have plantar fasciitis. The amount of impact generated by lifting the foot and striking the ground with each step is several times that of walking. Hence, the heel pain after running can worsen, making the healing process even longer.

What can you do instead – While you heal, slow down a little and try walking (speed walking!) with orthotic inserts. However, walking with plantar fasciitis will need adequate rest, orthotics, and proper footwear for cushioning and support. With this and your doctor’s approval, you can gradually work up to jogging or running again as your plantar fasciitis improves. You can also warm up and cool down properly before and after participating in running or jumping on a regular basis.

Burpees are popular but also a top-offending exercise for plantar fasciitis. Burpees, also known as squat thrusts, involve quickly dropping to a squatting position, shifting to a plank, quickly jumping back to a squatting position, and then standing. It’s easy to re-injure or strain the fascia as the exercise involves a lot of quick movements and impact as you keep transiting from one position to another.

What can you do instead – Slow down the movements you enjoy from the burpee exercise. Plank (on your knees to reduce fascial strain) and squat without jumping.

Dancing and aerobics are both enjoyable activities. Unfortunately, because of the amount of impact and quick footwork, they can also cause a lot of heel pain. These activities require a lot of time on your feet as well as a lot of jumping and hopping, which can cause fascial inflammation, pain, and strain.

What can you do instead – Work with your instructor to develop alternatives to jumps and hops. (for instance, more arm movements). That way, when the hopping starts, you’ll know exactly what to do. Pilates and yoga can also be options if you are looking for a blend of group fitness and low-impact workouts.

Plyometric (ploys) is a heel spur exercise that is one of the worst exercises for plantar fasciitis-affected heels and arches. The exercises use short bursts of energy to build muscle control and power through various types of jumping. Jolts to the arch can easily cause additional tearing, strain, and damage.

What can you do instead – Unfortunately, because plyometrics involve jumping, there isn’t much you can do to adapt the exercise to a compromised fascia. Concentrate on healing completely, and proceed with caution when your doctor gives you the go-ahead!


Soccer and basketball are quite popular team sports among teenagers and adults. Unfortunately, they also pose a significant risk of causing or exacerbating plantar fasciitis. Both sports entail a lot of running, a lot of pressure on the plantar fascia, and a lot of sudden movements–all of which can cause small tears and injury to a strained fascia.

The right kind of exercises for plantar fasciitis

Whatever activity you choose, paying attention to how much impact your heels and fascia are absorbing will help you avoid problematic exercises and avoid re-injury.

Here are some suitable plantar fasciitis exercises:

Exercises for strength and flexibility – Spread your toes wide and then release them. Repeat ten to twenty times more. Wrap a rubber band around your toes to increase resistance. Picking up small objects with your toes, such as marbles, is also good exercise.

Calf stretching exercises – Raise your heels while standing to stretch your calf muscles. Lower your heels ten times and repeat. Make this a daily habit because stretching your calf muscles also stretches your arches.

Exercises for arch flexing – While seated, place one foot over your lap and pull on your toes. The plantar fascia will be stretched as a result of this. Hold the stretch for ten seconds and repeat for each foot.

Exercises you need to avoid if you have Plantar Fasciitis

Is plantar fasciitis keeping you off your feet? Consult Dr KP Meda

Dr KP Meda is a board-certified podiatrist specializing in providing relief for plantar fasciitis and other foot problems. He offers a range of treatment options, including orthotic devices, that can help reduce ongoing pain. He has access to advanced technologies and years of experience to help diagnose and treat a wide various foot and ankle problems, including heel pain, sports injuries, toe deformities, flat feet, bunions, and many other critical conditions.

If you are suffering from any of the conditions affecting your feet, feel free to seek professional medical advice as soon as possible to ensure that you get the most effective treatment available and return to living an active lifestyle without discomfort.

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