Plantar fasciitis can be painful and debilitating. While you may need to take a break from running, it's important to remember that it doesn't have to stop your fitness routine completely.
As a physical therapist and a trusted resource for runners, I often receive questions from runners about alternative forms of exercise to maintain their fitness while managing plantar fasciitis.
One low-impact option I often recommend to my patients is cycling.
Cycling provides a great cardiovascular workout without putting unnecessary stress on your feet and ankles, making it an ideal choice for runners with plantar fasciitis.
With cycling, you can still enjoy the benefits of exercise and maintain your fitness levels while giving your plantar fascia the much-needed rest and time to heal.
Why is Cycling Good for Plantar Fasciitis
Plantar fasciitis is caused by repetitive strain on the plantar fascia, a band of tissue that supports the arch of the foot and can become irritated and inflamed from excessive stress. Running, for example, can put as much as four times your body weight through your feet, exacerbating your plantar fasciitis and its symptoms.
On the other hand, cycling eliminates this impact, providing a form of exercise that can help you maintain your fitness levels without putting additional stress on your feet. And best of all, you'll still reap the physical and mental benefits of exercising, making cycling an excellent choice for runners with plantar fasciitis.
While taking a break from running with cycling, you need to perform a rehabilitation program designed for plantar fasciitis. This will speed up the healing process and fix the root of the cause. Unfortunately, I see so many runners start running again only to have their plantar fasciitis return because they didn't work on what was causing it.
Types of Cycling Bikes
So you are tired of your nagging plantar fasciitis pain, and it's not getting better with running; you've decided to take a break from running but still want to stay active.
You decided to go to the gym and start cycling. But there are two types of bikes at the gym. What is the difference between the two?
- Recumbent Bike: The recumbent bike is a typical bike you'll see in the gym. It has a seat that supports your back and positions you lower, with the pedals positioned more in front of you. This style of bike is designed for comfort. This is the preferred bike for those suffering from back pain.
- Upright Bike: The upright bike is another typical bike you'll find in the gym. This is your classic peloton-style bike. These bikes simulate a road bike with the traditional bike seat. It does not have back support, and you are positioned more over top of the pedals. If you do not have any other concerns or aches besides your plantar fasciitis, this should be your preferred style of bike.
How to Cycle Safely with Plantar Fasciitis
Cycling can be a great form of exercise for people with plantar fasciitis, but it is important to do so safely in order to avoid further injury. Here are some tips for cycling safely with plantar fasciitis:
- Wear shoes that provide adequate support for the foot and arch. Look for shoes with a firm sole and good arch support. Also consider getting shoe inserts or taping the foot arch.
- Adjust the saddle height to reduce stress on the feet and legs. A saddle that is too high or too low can strain the feet. Your ankle should stay relatively neutral while you pedal.
- Start slowly and gradually increase the intensity and duration of your rides. This will help your body to adjust to the new activity and reduce the risk of injury.
- Stretch your feet and legs before and after each ride. This will help to reduce the risk of strain and injury to the plantar fascia.
Types of Workouts to Perform While Cycling With Plantar Fasciitis
Just like running, you can perform cycling workouts to achieve similar goals. Here are some examples to get the hang of how to train with cycling.
Endurance workouts - both running and cycling can be performed as endurance workouts that are long, steady-paced sessions for building endurance and improving overall fitness.
Target heart rate: 60-70% of maximum heart rate
Time: 60-90 minutes
Interval training - running and cycling can incorporate interval training, where high-intensity intervals are alternated with periods of rest or low-intensity effort.
Target heart rate: 80-90% of maximum heart rate for high-intensity intervals, 40-50% for recovery intervals
Time: 30-45 minutes
Tempo workouts - running and cycling can have tempo workouts, which are moderate-paced sessions used to improve speed and endurance.
Target heart rate: 80-85% of maximum heart rate
Time: 30-45 minutes
Speed work - both running and cycling can include speed work to improve overall speed and power.
Target heart rate: 95-100% of maximum heart rate for high-intensity intervals, 40-50% for recovery intervals
Time: 30-45 minutes
Recovery workouts - running and cycling can include recovery workouts, which are easy-paced sessions used to aid recovery after more intense workouts.
Target heart rate: 40-50% of maximum heart rate
Time: 30-60 minutes
Conclusion
Cycling is an excellent low-impact alternative for runners with plantar fasciitis to maintain their fitness levels. It provides a great cardiovascular workout without putting unnecessary stress on the feet and ankles, making it ideal for plantar fasciitis runners. There are two types of bikes at the gym, the recumbent bike and the upright bike, and it's important to cycle safely with plantar fasciitis by wearing shoes with good arch support, adjusting saddle height, starting slowly, and stretching before and after each ride. Additionally, you can perform various cycling workouts to achieve different fitness goals, such as endurance, interval training, tempo, speed work, and recovery workouts.
So, if you're tired of your plantar fasciitis pain and want to stay active, grab your shoes, head to the gym, and give cycling a try!
