Painful though it may be, plantar fasciitis needn't put an end to your cycling program. In fact, says Patrick Hafner in " Injury Afoot," exercise is essential for the treatment of plantar fasciitis. Furthermore, you should ensure that you stretch your plantar fascia prior to cycling, and wear the proper footwear for your condition. If symptoms persist, you may need to see a doctor and consider the possibility of surgery
Identification
Plantar fasciitis is a condition in which the plantar fascia -- the band of tissue that connects the heel bone to the toes -- becomes inflamed due to overstretching and overuse, making it difficult to walk and engage in exercise that requires movements of the foot. Symptoms include mild swelling, redness and tenderness of the heel. Plantar fasciitis may be caused by numerous factors, including obesity, sudden weight gain, long-distance running, tight Achilles tendons and shoes with poor support.
The Facts
According to the U.S. National Library of Medicine, plantar fasciitis usually affects active men between ages 40 and 70, and is the most common orthopedic complaint relating to the foot. Severe pain may cause complications with walking, as well as prevent you from practicing sports that place strain on the foot, especially running. With persistent treatment, most patients suffering from plantar fasciitis experience a reduction in symptoms in nine months, but it may take up to two years to fully recover. In addition to stretching and protecting your foot, says Patrick Hafner, the key to rehabilitation is to strengthen and exercise it. Because cycling is a moderate-impact activity for the feet, it may be beneficial as rehabilitation for plantar fasciitis sufferers.
Solution
To stretch your foot, sit on the floor with one knee bent and your ankle flexed toward you. Pull the toes back toward your ankle and hold this position for 30 seconds, then relax. Perform this stretch two to three times a day, and before cycling. According to the University of Maryland Medical Center, shoes utilized for cycling with plantar fasciitis should protect the foot by providing rigid support across the arch to prevent collapse during pedaling. In some cases, you may need orthotics to control the arch and heel, and balance your forefoot. To prevent plantar fasciitis, maintain flexibility around the ankle, especially the Achilles tendon and calf muscles.
Considerations
While cycling, stretching and protecting your foot may help treat plantar fasciitis. The U.S. National Library of Medicine advises that you rest for the first week after the onset of symptoms, and if pain is severe take anti-inflammatory drugs and use night splints to stretch the injured fascia. If symptoms persist or worsen, avoid cycling and consult a physician.
Warning
There are rare circumstances in which self-treatment and exercise through cycling may not help treat plantar fisciitis, and surgery may be required. However, operations of this nature may cause nerve damage or rupture of the plantar fascia.
References
- "U.S. National Library of Medicine;" Plantar Fasciitis
- "Injury Afoot: 30 things you can do to relieve heel pain and speed healing of plantar fasciitis;" Patrick Hafner; 2008
- "University of Maryland Medical Center;" Flat Feet
