Is Walking Good for Plantar Fasciitis?

If you're one of the many people dealing with plantar fasciitis, you know how even the simplest tasks can feel like a real challenge. So, when it comes to something like taking a walk, it might seem out of the question—but is it really?

A lot of people worry that foot pain will keep them from physical activity, but that doesn’t mean you have to avoid walking altogether. You can actually walk with plantar fasciitis and if it starts to hurt, you can always stop [1]. In fact, when done right, walking with plantar fasciitis can even help with your pain relief and recovery.

Is walking good for plantar fasciitis? Here are the benefits for recovery

With the right precautions, walking with plantar fasciitis can reduce pain symptoms and support your overall treatment plan. Walking regularly can help reduce symptoms, but explore other answers to the question does plantar fasciitis ever go away?  

Here are some benefits of walking with plantar fasciitis to keep in mind:

• Boosts blood flow

Taking a walk can enhance circulation, which helps reduce inflammation and speeds up healing in your feet.

• Supports weight management

Walking is a great way to maintain a healthy weight. Shedding extra pounds can significantly relieve the pressure on your feet, easing your discomfort and chronic pain.

• Stretches your feet

Gentle walking naturally stretches the plantar fascia, helping to ease tension and reduce heel pain of the affected foot.

• Strengthens leg muscles

Walking engages various muscles and tendons in your legs, including the Achilles tendon, in your legs, which helps provide better support and stability for your feet.

• Improves mobility

Short walks can help improve your overall mobility. After being still for a while, you might notice that moving around can reduce sharp pain, stiffness and discomfort.

• Promotes mental wellbeing

Walking isn’t just good for your feet; it can also lift your mood and reduce stress, making your recovery journey a bit more pleasant.

That said, it’s important to approach walking mindfully.

Wearing shoe inserts or a supportive shoe with cushioning and paying attention to the duration and distance of your walks are key. Overdoing it or using worn-out shoes can worsen your condition and increase the chance of severe pain, so starting with shorter walks and gradually increasing your distance is a good idea [2]. Many people find that shorter walks help ease stiffness in the affected foot, while longer sessions might cause discomfort, so it’s essential to listen to your body. Explore slippers for plantar fasciitis, insoles for plantar fasciitis, and plantar fasciitis shoes to find the best support for your foot.

In addition, improper walking techniques, such as not wearing supportive footwear or walking too much too soon, can increase pain and inflammation in your plantar fascia, especially if you’re dealing with severe plantar fasciitis.

For those wondering if they can still run with this condition, it's crucial to take the right approach. Check out running with plantar fasciitis to learn how to run safely and effectively, focusing on techniques that minimize strain on the plantar fascia and protect your feet.

 

 

Walking techniques to prevent pain

To make walking easier and more comfortable with plantar fasciitis, focusing on your posture and gait is essential.

Correct posture and gait: key to answering ‘is walking good for plantar fasciitis’

• Stand tall

Keep your head up, shoulders relaxed, and back straight. This alignment helps distribute your weight evenly.

• Shorter strides

Take shorter, more deliberate steps. This can reduce stress on your plantar fascia.

• Heel to toe

Aim to land softly on your heel and roll through to your toes. This motion helps minimize impact.

• Engage your core

Activating your core muscles while walking can provide better stability and support for your feet.

• Stay relaxed

Keep your arms at your sides or slightly bent. Tension in your upper body can affect your overall balance and gait.

Gradual increase in distance and pace

When you're dealing with plantar fasciitis, it's important to ease into your walking routine. Begin with shorter walks and gradually increase both the distance and pace, depending on how your feet feel.

Your body will tell you when it's ready for more, so listen to it, and avoid pushing yourself too hard. This slow progression helps avoid putting too much strain on your plantar fascia and keeps discomfort and symptoms in check.

In plantar fasciitis treatment, sports medicine experts often recommend walking on softer surfaces to reduce impact on the feet, as harder surfaces can add stress to the plantar fascia.

Important pre and post-walking stretches

Before you take your first step, spend some time stretching your calves and feet.

Gentle stretches help loosen tight muscles and prepare your body for the walk ahead, reducing strain on your plantar fascia ligament. Toe stretches and calf stretches should be done throughout the day, not just before walking, to keep everything limber.

After your walk, take the time to cool down with similar stretches, like those commonly recommended in physical therapy. If you experience discomfort, consider icing your heel or elevating your foot, as these practices can help manage plantar fasciitis pain and inflammation.

Once you're feeling better, making simple adjustments to your routine can help prevent plantar fasciitis from flaring up again. Incorporating stretching and strengthening exercises that target key muscles in your calves, feet, and lower legs plays an important role in stabilizing your ankle and providing pain relief. Regularly including these exercises in your daily routine can significantly reduce the chances of the condition returning [2].

Footwear features to look for

Wearing the right shoe can make all the difference in your walking experience. Here’s what to look for:

• Good arch support

Shoes with built-in arch support help alleviate pressure on the plantar fascia such as arch support running shoes.

• Cushioning

Footwear that has adequate cushioning absorbs shock and reduces impact.

• Wide toe box

Shoes with a roomy toe box allow your toes to move freely and prevent cramping and pressure on your forefoot.

• Sturdy outsole

Shoes with a firm but flexible sole provide stability without being too rigid.

• Custom orthotics

If needed, adding orthotic insoles can offer extra support tailored to your foot’s unique needs.

• Compression Socks

Find comfortable socks that provide arch support for your foot, decreasing pain from plantar fasciitis. For more information, research whether compression socks work for plantar fasciitis.

Ideal footwear for safe walking with plantar fasciitis

• Women's Naya Walking Shoes: Built for convenience and comfort with a hands-free Z-strap closure, orthopedic cushioning, and water-resistant features, perfect for sensitive feet like those with bunions or hammertoes.
• Men's Alamo Walking Shoes: Designed for plantar fasciitis relief, featuring a contoured orthotic insole, wide toe box, and lightweight leather construction with dual Velcro straps for a secure fit.
• Women's Kita & Men's Yari Walking Shoes: Offers a spacious toe box and hands-free slip-on technology, with removable insoles for arch support and lightweight soles for shock absorption, keeping feet cool and comfortable.
• Women's Coral Walking Shoes: Combats foot pains with a multi-layered construction including a premium orthotic insole, wide toe box, and a no-tie adjustable bungee cord for easy wearing.
• Men's Edgewater Walking Shoes: Focuses on reducing foot and arch pressure with a durable design that includes an orthotic insole, breathable mesh upper, and rigid heel counter for enhanced stability during long walks.

 

 

Alternative exercises when walking isn't recommended

Low-impact exercise alternatives

When walking is off the table for plantar fasciitis patients, low-impact activities like swimming, cycling, and using the elliptical machine are great alternatives that won’t put extra stress on your feet.

Yoga can also be a good choice, blending flexibility and relaxation. Just remember to stretch your calves and feet before and after each session to avoid aggravating the condition.

High-impact plantar fasciitis exercises like running and jumping should be avoided until you're fully recovered.

Strength training and flexibility exercises

There are two important components to your recovery: strength and flexibility.

Building strength in your legs can help stabilize your foot and prevent future flare-ups. Focus on exercises like box squats, which strengthen your glutes, hamstrings, and calves without stressing your plantar fascia tissue.

Once you're comfortable with the squats, you can progress to lunge dips, which further improve muscle control and support. Strengthening your calves through controlled movements like calf raises is another great way to reduce pain and prevent plantar fasciitis from returning. Research signs your plantar fasciitis is healing to recognize recovery success.

On the flexibility side, working on stretching your toes, calves, and foot muscle and arch is crucial to relieving tension and improving mobility.

• Toe curls with a towel help improve foot flexibility and can be done daily by curling the towel toward you using just your toes.

For a deeper stretch, try toe extensions: cross one leg over the other, pull your toes and ankle upwards, and massage the arch of your foot while holding the stretch [3].

• Calf stretches are also highly effective.

1. A standing calf stretch, with one leg behind the other, helps release tension in your calf muscles.
2. Another simple option is the towel stretch, which you can do right in bed: pull a towel wrapped around your foot towards you to stretch the calf.
3. Finally, stretching on a step, where you lower your heel over the edge, can give your calves a nice deep stretch, helping to ease the strain on your plantar fascia.

Focusing on both strength and flexibility will help you manage plantar fasciitis more effectively, allowing for gradual recovery without placing too much stress on your feet.

Investing in quality footwear is key to safe walking. Consider options like plantar fasciitis shoes for women or plantar fasciitis shoes for men for enhanced comfort and support.

 

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[1] Meghan Kelly, MD. How Can I Treat My Plantar Fasciitis?. Mount Sinai Today. June 30, 2022. Accessed October 20, 2024.

https://health.mountsinai.org/blog/how-can-i-treat-my-plantar-fasciitis/

[2] WebMD Editorial Contributors, medically reviewed by Shruthi N, MD. What Can I Do for My Plantar Fasciitis Pain Relief?. WebMD. July 25, 2024. Accessed October 20, 2024.

https://www.webmd.com/fitness-exercise/what-can-i-do-plantar-fasciitis

[3] Washington University Orthopedics Educational Materials. Plantar Fasciitis Exercises. Washington University Physicians. Accessed October 20, 2024. https://www.ortho.wustl.edu/content/Education/3691/Patient-Education/Educational-Materials/Plantar-Fasciitis-Exercises.aspx