ASK LARA:Plantar Fasciitis and 3 Ways to Cross Train
Posted September 3rd, 2007 at 6:00 PM by Lara Johnson
Section: Running & Training, Injury & Rehab, Columns, Cross Training, Health & Fitness, Injury & Rehab, Exercise, Ask Lara
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Q. I think I have plantar fasciitis and have a marathon coming up in 2 weeks. I’m not sure how much running I can do between now and then. Any advice on how I can keep my fitness level up? I already bike indoors once a week but I’m not sure if biking can take the place of running. Anything you can suggest is much appreciated.
~Darlene from Boise, Idaho
A. Plantar fasciitis is a pesky problem that affects numerous runners. With a marathon so close, you certainly don’t want to make matters worse, but you do want to maintain your fitness level. The good news is that you are only 2 weeks out from the marathon, and thus the work is done. As you have already accomplished your training over the past weeks, now is the time to begin a taper and thus decrease your training anyway. The severity of the problem should dictate how much you are able to run. If it’s painful to run, it’s not a good sign and you should focus mostly on other activities. Adding some good cross training to the mix can help you heal the problem while maintaining your fitness. First, let’s take a look at the injury.
Plantar fasci-what?
Plantar fasciitis is an inflammation of the band of tissue, the plantar fascia, that connects the heel bone (calcaneus) to the forefoot, supporting your arch. When this area is strained through overuse or weaknesses, it causes irritation and inflammation, often causing pain in the heel first thing in the morning and …
… after long periods of sitting (see WebMD for more info on causes and symptoms). The bad news is that your foot simply needs rest. Helpful treatment includes icing the area (try ice massage), rolling the arch of your foot over a hard ball or frozen water bottle, and self-massage, as well as preventive strengthening exercises. The good news is that there are forms of cross training that can take you off your feet and allow you to maintain your fitness level.
Why should I cross-train?
You are correct that cycling and other forms of cross training cannot take the place of running. Sport specificity is an important component to any training program. That is, if you want to be a better runner you must, well, run. However, there is another crucial component, and that is being able to run by remaining injury-free. That’s where other aerobic activities can be helpful. My favorite forms of cross training for running are cycling, pool running, and ellipticizing. While these modalities cannot exactly replace running, they can certainly take pressure off of sore spots while allowing you to maintain your aerobic fitness.
Cycling is super
Indoor cycling is excellent, as is outdoor cycling, particularly if you can use a spin bike rather than the upright or recumbent wide-seat varieties that you find on most fitness center floors. Those bikes are fine if there is nothing else, but the benefit of indoor spinning bikes is the same as that of a road bike: you can achieve more stroke efficiency and thereby get a better workout. By using clip-in shoes or a toe cage while you pedal, you can better engage your hamstrings and achieve upstroke, rather than just jamming down on the pedals. Next time you bike, try to make a circular motion with each leg - push down, pull straight back, pull up, push forward. Engaging those powerful upper leg muscles leads to increased stroke efficiency, which leads to increased aerobic capacity. The additional benefit of taking a cycling class is that you are constantly cycling and not resting on downhills, as is the case in the outdoors. Thus, you can really get the heart rate up during the course of the session. Heart rate is the key to maintaining your level of fitness while injured or preventing injury. Be sure to achieve a high heart rate just as you would while running. (Side note: the additional benefit of cycling outdoors is being outdoors).
The pool is your friend
Another wonderful way to cross train is to get in the pool. Pool running, or deep water running, maintains some sport specificity in that you continue to use a running-like form. However, since you are completely non-weight-bearing, it is an excellent way to heal an injury such as plantar fasciitis, or even a stress fracture. (See ASK FLASH: Deep Water Running 101 for details on how it’s done). You can train in the water just as you would on land. Take some easy days during which you easily spin the legs in the water, keeping the heart rate very low. And use some days for interval training. By increasing your effort in the pool you work against the resistance of the water and thereby increase your heart rate.
Ellipticize!
I am not sure whether I made up this word, but it is my favorite way to describe exercise performed on the elliptical machine. This is another good cross training modality, but only if it’s safe to bear some weight. The prior two are probably best for plantar fasciitis, but this is a close third for injury rehab or prevention in general. Ellipticizing closely resembles running while eliminating pounding. How you do it is up to you, but my preference is to use the machines that do not have built-in arms and actually use my arms as if I am running. This way I have more mass in motion which increases my aerobic effort. Plus, I more closely replicate running form.
Whatever your workout, have a great one!
Research sources and for more information: [WebMD]
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Lara Johnson holds her M.S. in Health and Exercise Science from Wake Forest University, and is a certified Exercise Specialist from the American College of Sports Medicine (ACSM). A clinical researcher and personal trainer, Lara works hard and plays harder, competing in events from the mile to the marathon as a member of the Boston Athletic Association (BAA).
Lara advocates exercise as the best prevention for disease and disability. She enjoys a training plan that focuses on running and that is complemented with speed-work, strength training, sound nutrition, cross training, and injury prevention.
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Tags: advice, aerobic workout, ask lara, cross training, cycling, elliptical, foot, healing, heel, injuries, injury recovery, injury treatment, plantar fasciitis, running injuries, sports medicine, stress fracture, swimming, training program, training regimen
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