Getting enough exercise when you are injured is difficult because of the pain and lack of mobility. A herniated disk in the back limits bending, twisting and turning with doctors recommendations to refrain from high impact exercises. Plantar fasciitis in the foot can further impede movement, making even low impact exercises difficult to accomplish. If suffering from the two conditions at the same time, talk to your doctor about workout regimens for cardiovascular health as well as rehabilitation.
Step 1
Use athletic shoes with a minimum 1 in. heels, sturdy cushioning and stability through the mid-foot with flexibility in the shoe front where the toes are. If your plantar fasciitis is severe, ask your doctor for special orthotics to support your feet while exercising to reduce pain.
Step 2
Stretch before exercise to prepare your body for exercise to reduce the chance of further injury. Stretch all muscles groups from your feet to your neck, holding stretches for a minimum of five seconds while breathing.
Step 3
Perform exercises that don't involve a lot of jumping, starting or stopping, or intense running. These activities are high-impact and can aggravate either or both conditions. Swimming, cycling and elliptical machines allow cardiovascular exercises with minimal pressure on the foot or back.
Step 4
Do strengthening exercises for the back stabilizer muscles. These muscles support large core muscles, keeping the body balanced through movements. Pelvic tilts, crunches, front planks and scissor kicks build the large and small muscles in the back. Doing these exercises balancing on an exercise ball increases the work performed by smaller stabilizer muscles.
Step 5
Ice your heel and injured back area after exercise to reduce swelling and help with pain. Your doctor may also suggest a heat therapy program, ultrasound or massage therapy to improve your condition.
