Working out with foot pain

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As a Board Certified and Licensed Orthotic Fitter, foot pain is by far the most common orthopedic complaint I hear from my patients. Bone Spurs, Gout, Plantar Fasciitis, Arthritis, Bursitis, Achilles Tendinitis, and many many more conditions aggravate the feet and cause pain. Certainly, many of these conditions make working out problematic.

Recently, I dealt with my own aggravating situation. An inflamed plantar fascia + an atrophied fat pad combined to cause soreness and pain in my left heel. I started with a visit to a DPM (Doctor of Podiatric Medicine), or Podiatrist. He ordered a quick x-ray in order to diagnosis what was happening. You can imagine my astonishment when I was basically told I didn’t have “enough fat” in my foot. I knew my feet had surely gotten smaller since I’d lost 99.5 lbs, but still. That was new. Not. Enough. Fat. Wow.

Anyhow, after explaining why he actually couldn’t take fat from my hips and inject it into my feet, he explained the treatment plan which included orthotics (night splint, shoe insoles, and gel heel cups), anti-inflammatory meds, and a couple of steroid shots. Unfortunately, my appointment also included that which we all hate to hear, “It takes quite a bit of time to heal.” Sigh.

I had been avoiding working out for approx. 4 weeks prior to my diagnosis just hoping more time off my feet would be the cure. If my condition was going to take even more “time to heal” I knew I needed to work on an exercise regime that allowed me to sweat, challenge my muscles AND avoided running/pounding on my feet.

My own exercise philosophy is that there are basically two things that are good for EVERY body…STRENGTHENING YOUR CORE AND STRETCHING YOUR HAMSTRINGS. I started from that spot. Here, I list the exercises I did which not only kept me (mostly) off my feet, but stretched my plantar fascia, and Achilles tendon while giving my whole body a good, sweaty workout!

Basic Equipment:

  • Interval Timer (I downloaded one onto my IPhone and set it to alarm every 30 seconds)

  • A set of heavy weights, and a set of light weights

  • A chair

  • Yoga Mat (optional)

I recommend going through a routine a couple of times slowly, without the timer, making sure you understand each exercise. I write the plan out in big, colorful writing and hang it in front of my mat on the wall. Once you add the timer, you will find that the routine is approx.15 minutes long. I recommend working up to doing it 2-3 times in a row for a good 30-45 minute workout (this does not include the warm-up or cool down). HOWEVER, it’s GREAT as a 15 minute workout too! If you only have 15 minutes, don’t you feel even a little bit bad that you don’t have 30. Sometimes our “excuses” are indeed valid. Do what you can, and be proud of that!

Interval Timer: 45 seconds of work; 15 second break

WARM UP (3 minutes): This entire warm up can be done while sitting in a chair

  • Arm Circles (30 secs) - If arm circles are done fast enough, they warm up your core as well as your upper body.

  • Arm Crossers (30 secs) - extend arms in front and cross, alternating which hand is on top

  • High Knees (30 secs) - Stand or sit, and left one knee at a time as high as possible

  • Knee Openers ( 30 secs) - Sit in chair, (or stand if you can); lift one thigh with knee bent and rotate thigh to the side, then return

    • (Alternative) Toe Touches while standing

  • Seated Bicycle Crunches (30 secs)

  • Arm Circles (30 secs)

MAIN WORKOUT (15 minutes): Start on the floor, laying on your back

  • (Floor) Weighted Bridges

  • Plank

  • Push Ups (any variation)

  • Mountain Climbers - then MOVE TO SIT IN A CHAIR

  • (Chair) Chest Openers with weights

  • Bicep Curls with weights

  • Up Right Rows - with weights

  • Chest Press - with weights

    1 MINUTE OF REST - THEN MOVE BACK TO THE FLOOR

  • Bird Dog Left Side

  • Bird Dog Right Side

  • Donkey Kicks Left Side

  • Donkey Kicks Right Side

  • Frog Crunches

  • Plank

    1 MINUTE REST - REPEAT

COOL DOWN BY STRETCHING

Remember, anyone can program their own workout! So, if you need to swap one exercise for another that works better for you, do it! You’ll feel great, and feel proud of yourself too!

Blessings,

Shanna

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