With weight loss, the fat in your plantar fascia also becomes less. Then this connective ligament regains its flexibility, resulting in reduced or cured heel pain.
The correlation between plantar fasciitis and weight gain is well-established. If you carry extra weight, it adds more strain to your feet, increasing the stress and strain on the plantar fascia and heel.
Keep reading to understand better how losing weight can help with plantar fasciitis. Also, you will learn different ways to lose weight.
Will Losing Weight Eliminate Plantar Fasciitis?
If I weigh more, will my heel hurt more? Does losing weight help plantar fasciitis? When it comes to heel pain, these are the question people often ask.
A 2017 study shows that people with a 25 Body Mass Index (BMI) were 1.7 times more likely to experience chronic heel pain. Another study suggests that people with at least 30 BMI were 2.9 times more likely to get plantar fasciitis.
It is clear that there is a link between obesity and plantar fasciitis. This is especially disheartening for people who are obese. Heel pain usually starts as a result of increased stress or strain on the feet with high-impact or increased activities.
Plantar fasciitis symptoms lessen and disappear if you follow the proper support and treatment. You can expect a higher success rate once you start the treatment, including weight loss, and be consistent.
On the other hand, losing weight and staying active while dealing with plantar fasciitis present another challenge to the already challenging situation.
According to The Obesity Society (TOS) and the American Society for Metabolic and Bariatric Surgery (ASMBS), people who are obese and suffer from plantar fasciitis at the same time can improve.
What are the Ways to Lose Weight While Experiencing Plantar Fasciitis?
Weight loss itself is already a great challenge to anyone. When discomfort and heel pain associated with plantar fasciitis is combined with losing weight, it makes everything almost impossible.
Fortunately, there are several ways to lose weight, even if you suffer from plantar fasciitis. As long as you are diligent and consistent in following changes in your everyday life and lifestyle, you can relieve heel pain through weight loss, either by undergoing surgery or dieting.
Here are the ways how to lose weight while suffering from heel pain:
1. Be Active Comfortably
Can you get active while experiencing plantar fasciitis is a big challenge? It’s possible!
If you wear the proper footwear and get the right support for your heels and arches, you can perform physical activities even dealing with heel pain.
You can invest in sneakers with the right amount of support. Wearing shoes with plantar fascia bar inserts or heel seats help cushion, support, and reduce inflammation.
If you are clueless about which shoes you should wear, you can check out our top 8 picks for the best plantar fasciitis shoes.
2. Perform Low-Impact Exercises
Trying low-impact exercises can help with weight loss and staying active. This results in reduced strain and stress on your feet.
You can go for rowing machines, spin cycling, yoga, do water aerobics, and swim. These exercises are excellent in burning calories without placing stress on your feet.
3. Incorporate Activities Gradually
When it comes to weight loss, prepare yourself for the changes you will incorporate into your lifestyle. However, ensure you are not taking desperate or unplanned measures.
For example, you can try setting a fitness goal to walk, jog, or run for a few minutes daily. Then you can increase your exercise session length. You have the best chance of success in weight loss and avoid plantar fasciitis flaring up by making consistent lifestyle changes and pacing yourself.
4. Practice Proper Diet and Exercise Management
Exercise has a vital role in weight loss. However, ensure it goes hand in hand with changes in your diet. You can take advantage of the double down rule.
With this rule, you have to double the amount of lean protein you eat, fresh fruits and veggies you consume, and water you drink. Then, limit your intake of refined foods such as sugar and flour and be mindful of the calories you drink, particularly juice and soda.
5. Exercise Your Heels and Feet
Physical and cardio activities are effective in losing weight, do not leave your heels and feet with regard to exercise.
You can keep your heels and feet in great shape by making your tendons and muscles in the feet toned and limber. It is recommended to do some stretches to keep your feet pain-free and in shape.
Is It Common to Have Plantar Fasciitis?
A 2004 study suggests that if you suffer from plantar fasciitis, you are one of a million yearly who seeks treatment in the USA. Most patients consult primary care physicians to get treatment, while one-third of the population visits orthopedic specialists.
Plantar fasciitis makes up 1 percent of all visits with orthopedic surgeons. The most common treatments were pain relievers, physical therapy, education, and exercise regimens.
Can Supplementation Speed Up Your Recovery from Plantar Fasciitis
Anyone can develop plantar fasciitis. However, overweight people are more likely to be affected by this condition. The healing process often takes 6 to 18 months, depending on your treatments.
If you are obese and not taking precautions or supplements for your plantar fasciitis, the recovery time is longer. Some people who take supplements reported faster recovery from plantar fasciitis.
Anti-inflammatory supplements combined with proper exercise, nutrition, rest, and stretching help boost the healing. Change of shoes and wearing footwear with arch support will also help.
If you are wondering why stretching is recommended to reduce symptoms, feel free to read our content about plantar fasciitis stretches.
Carrying extra pounds can put a lot of pressure and stress on the heel pad, leading to inflammation in the plantar fascia. Based on the studies mentioned above, if you have a BMI of 25 or higher, you are at more risk of developing plantar fasciitis. If you want to relieve pressure on the feet and plantar fasciitis, it is advisable to lose weight through proper exercise and diet.
It can be challenging to lose weight while feeling the pain in the heel at first, but your effort will be worthwhile once you notice the changes. Now you have cleared your concepts about Does Losing Weight Help Plantar Fasciitis by reading out this guide. We wish you good luck in your weight loss journey!
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