Key Points:
Low-Impact Benefits: The elliptical provides a safe cardiovascular workout that mimics running but with minimal impact on the feet, ideal for those with plantar fasciitis.
Preferred Over Treadmill: For individuals with plantar fasciitis, an elliptical is recommended over a treadmill due to its lower impact and reduced stress on the feet.
Effective Management Strategy: Starting with short sessions and gradually increasing, while incorporating a rehab program, effectively manages symptoms and addresses the causes of plantar fasciitis.
As a runner, dealing with plantar fasciitis can significantly disrupt your training and sideline your fitness goals.
The pain and discomfort associated with this foot condition make running a challenging task.
However, integrating an elliptical machine into your workout routine might be the perfect solution to maintain your cardiovascular health and manage symptoms effectively.
The elliptical offers a cardiovascular workout similar to running but with a critical difference—it’s low-impact. T
his means it significantly reduces the stress on your feet, ankles, and heels, which is particularly beneficial when you're coping with plantar fasciitis.
Benefits of Elliptical Exercise for Heel Pain
- Low-impact exercise: Running and other high-impact exercises can exacerbate the symptoms of plantar fasciitis, so switching to an elliptical machine can help you to stay active while protecting your feet. Studies have shown less pressure on your feet and heels, reducing the risk of further damage to your plantar fascia.
- Challenge Cardiovascular Endurance: The research has found that both the treadmill and elliptical use a similar amount of oxygen and energy. And actually, the heart works harder on the elliptical.
- Reduces Irritation and Pain From with Plantar Fasciitis: Irritation occurs in the plantar fasciitis due to the repetitive forces of running being absorbed through your arch. With an elliptical, there is a decrease in forces going through the arch. A reduction of forces through the plantar fascia will ultimately lead to decreased plantar fascia inflammation and pain.
- The joint movements of the elliptical compared to running are similar: This study found that elliptical training can be similar to land in terms of the way your body moves, especially in the hip, thigh, and knee areas.
- Helps with weight loss: A high BMI increases the risk of developing plantar fasciitis. Weight loss would then help reduce plantar fasciitis symptoms.
Elliptical Vs Treadmill (Which Is Better For Plantar Fasciitis?)
For those suffering from plantar fasciitis, the elliptical machine is generally a better choice than a treadmill. The treadmill’s higher impact can increase stress on the feet, worsening symptoms. In contrast, the elliptical's smooth, flowing motion makes it much easier on your feet, allowing you to exercise without exacerbating your condition.
Ideas for Elliptical Workouts
Even if you're not familiar with using an elliptical machine for training, don't worry, it's very similar to running. The workouts I have listed below are designed to improve your cardiovascular fitness, build endurance, and increase speed and power, just like running. To make things simple, the workouts are organized by heart rate percentage and length of the workout. By following these workouts, you'll be able to achieve your fitness goals while minimizing the impact on your joints.
- Steady-State: 30-60 minutes at 60-80% of maximum heart rate.
- Fartlek: 30-45 minutes with varied speed.
- Tempo Intervals: 30-45 minutes at 80-90% of maximum heart rate.
- Sprint Intervals: 20-30 minutes at 85-95% of maximum heart rate.
- Endurance Sessions: 60-90 minutes at a comfortable pace.
- Progressive Workouts: 30-45 minutes, gradually increasing effort.
How long should I exercise on an elliptical with plantar fasciitis?
If you are starting on the elliptical, it's vital to start slowly and gradually build up the duration of your workouts. A gradual build up will help you avoid other injuries and is a safe habit to practice when beginning a new form of exercise or after a long break.
Here are some tips to keep in mind:
- Start with shorter workouts, such as 10-15 minutes, and gradually increase the duration as your body allows.
- Pay attention to your body and avoid overdoing it. Muscle soreness is okay. However, pain and aches are not. Do not push through the pain during a workout.
- Remember to warm up before each workout and cool down afterward to prevent injury and improve recovery.
Be Sure to Address the Underlying Issue:
While elliptical training can help manage symptoms, it's important to address the underlying causes of plantar fasciitis. Incorporate a rehab program that includes foot core strengthening, hip strengthening, and stretches specifically for the plantar fascia.
In conclusion, using an elliptical can provide a safe, effective, and comfortable way to maintain fitness and manage the symptoms of plantar fasciitis. This approach allows you to continue working towards your fitness goals without putting undue stress on your feet. Remember, every step on the elliptical is a step towards recovery.
1. Burnfield JM, Cesar GM, Buster TW. Variations in plantar pressure variables across elliptical trainers in older adults. Clin Biomech (Bristol, Avon). 2020 Dec;80:105142. doi: 10.1016/j.clinbiomech.2020.105142. Epub 2020 Aug 1. PMID: 32791378.
2. Brown GA, Cook CM, Krueger RD, Heelan KA. Comparison of energy expenditure on a treadmill vs. an elliptical device at a self-selected exercise intensity. J Strength Cond Res. 2010 Jun;24(6):1643-9. doi: 10.1519/JSC.0b013e3181cb2854. PMID: 20453685.
3. Judith M. Burnfield, Yu Shu, Thad Buster, Adam Taylor, Similarity of Joint Kinematics and Muscle Demands Between Elliptical Training and Walking: Implications for Practice, Physical Therapy, Volume 90, Issue 2, 1 February 2010, Pages 289–305, https://doi.org/10.2522/ptj.20090033