Plantar fasciitis is the most common cause of pain on the bottom of your foot, according to the American Academy of Orthopaedic Surgeons, affecting about 2 million people every year. Plantar fasciitis is often caused by overuse and placing too much weight on your feet. MayoClinic.com suggests you swim rather than walk or jog when you experience the pain of plantar fasciitis. Swimming is an excellent exercise during plantar fasciitis flare-ups because of the way water makes you more buoyant, reducing the load on your feet.
Step 1
Sit at the edge of the pool with your feet submerged into the water. Massage the bottoms of your feet to relax the fascia, the thick band of tissue situated at the bottom of your foot, extending from your toes to your heel. Limber your foot up to reduce stiffness associated with plantar fasciitis.
Step 2
Wet your swim fins and put them on your feet. Swim fins hold your toes together and prevent unwanted or sudden movements in your feet that worsen pain or further injure your fascia. Swim fins help you move through the water without hurting your feet. Additionally, fins evenly distribute the pressure of the water as it moves over your foot. If your foot cramps up while wearing the fin, move to a safe place, remove the fin immediately and massage your foot.
Step 3
Lower yourself into the shallow section of the pool. While it is tempting to dive or jump into the water, sudden impact or jarring motions will worsen pain. Move to a deeper section of the pool so that, when your feet touch the bottom, at least half of your body is submerged. Deeper water buoys your body, reducing the relative weight on your feet when you are in an upright position.
Step 4
Raise your legs and lean backward. Float on your back for one to three minutes, allowing your feet to rest comfortably while maneuvering yourself with just your arms. Paddle with your feet gently until you are comfortable in your swim fins.
Step 5
Roll onto your stomach and swim normally. Paddle with your feet to gently stretch and exercise your fascia and foot muscles to reduce the pain of plantar fasciitis and to reduce the chances it will return. Swimming strengthens your calf muscles, stabilizing your ankle and heel in such a way that reduces the stress that causes plantar fasciitis.
Step 6
Swim without fins when it is comfortable to do so. Swimming without fins allows your feet to move and stretch normally, strengthening the muscles of your foot and toes. Tread water carefully and wiggle your toes underwater to enhance the benefits of swimming with plantar fasciitis.
Things You'll Need
- Swim fins
