You're sidelined from your favorite Zumba class because of heel pain and getting restless. Energy levels are dropping, your mood is suffering, and you're worried about losing the progress you've made toward your fitness goals. Should you power through the discomfort or abandon your exercise routine until the pain disappears completely?
Canyon Foot + Ankle Specialists help active people in Twin Falls and Burley answer this question every day. The truth is, complete rest often isn't the answer, but continuing your current routine might make things worse. So, here are our recommendations for safe activities that allow you to exercise with heel pain.
What’s Causing Your Heel Pain—And Why Might Exercising Make the Condition Worse?
There are many reasons for heel pain including, but not limited to:
- Plantar fasciitis
- Achilles tendinitis
- Heel spurs
These conditions develop from repetitive stress, poor biomechanics, or sudden increases in activity levels. Exercise doesn't have to stop completely, but choosing the right activities makes all the difference in your recovery.
The key is to select low-impact exercises that don't aggravate your condition. High-impact activities such as running or jumping worsen inflammation and delay healing. So you’ll want to avoid:
- Running or jogging on hard surfaces.
- Jumping activities like basketball or plyometrics.
- Step aerobics or stair climbing.
- Dancing that involves bouncing movements.
- Walking barefoot on hard floors.
However, other forms of movement can actually help recovery by improving flexibility, strength, and circulation to the affected area.
Pay attention to your body. If exercising with heel pain becomes increasingly difficult, it's time to schedule an appointment with us. Warning signs include:
- Pain that worsens during or after exercise
- Morning heel pain that doesn't improve after moving around
- Swelling or redness around your heel
- Pain that interferes with daily activities
Canyon Foot + Ankle Specialists carefully evaluate your specific condition and recommend appropriate and advanced treatment options, including custom orthotics, physical therapy, or other interventions.
What Are Some Safe Exercise Options for Heel Pain?
After a thorough consultation with one of our Idaho podiatrists, we often suggest the following alternatives to your usual routine that help keep you moving but won’t compromise your recovery journey.
Swimming and Water Exercises
Water provides natural buoyancy that reduces pressure on your heels. Swimming laps, water walking, or aqua aerobics classes offer excellent cardiovascular benefits without heel impact. The Twin Falls Community Pool and local fitness centers provide ideal environments for these activities.
Upper Body Strength Training
Focus on seated or lying exercises that don't require standing or walking. Try:
- Seated shoulder presses
- Chest presses on a bench
- Pull-downs and rows
- Core exercises performed lying down
Cycling
Depending on the nature of your condition, another safe activity for exercising with heel pain might be moderate biking. Stationary bikes or outdoor cycling typically don't aggravate heel pain since your feet remain in a fixed position. Start with shorter sessions and gradually increase duration as tolerated.
Yoga and Stretching
Gentle yoga poses improve flexibility in your feet and calves. Focus on seated positions and avoid poses requiring extended standing or balancing on your toes. As part of your treatment protocol, we might also recommend certain heel exercises and stretches.
Other Modifications for Exercising With Heel Pain
Although the duration of your heel pain might last a few weeks, it shouldn’t sentence you to nothing but streaming binges and potato chip regrets. Smart exercise choices can actually speed your recovery by improving blood flow and maintaining the strength in surrounding muscles that support your feet. Our skilled team works with you to find the right solutions for maintaining progressive movement while you heal. For example:
- Instead of running on pavement, try: Walking on soft surfaces such as grass or sand, or using an elliptical machine for similar cardiovascular benefits without the jarring heel strike.
- Instead of high-impact aerobics, try: Chair-based exercises or resistance band workouts that provide muscle strengthening without jumping movements.
- Instead of basketball or tennis, try: Swimming or cycling to maintain fitness while eliminating stress on the heel bone and surrounding tissues.
- Instead of long hiking sessions, try: Shorter walks with supportive footwear or indoor walking on a treadmill with a cushioned surface.
While staying active, be sure to wear proper athletic shoes with adequate arch support, stretch daily, and ice your heel for 15–20 minutes after exercising.
Work With Canyon Foot + Ankle Specialists to Stay on the Move
Our podiatrists know that regular exercise is essential for physical and mental health. While certain workouts can worsen heel pain, we’ll help you find safe activities that actually support your recovery while keeping you moving toward your fitness goals. We're committed to delivering innovative heel pain treatments that get results and improve our patients' lives—and with two state-of-the-art care centers in the Magic Valley, there's no need to go anywhere else.