Heel spurs/plantar fasciitis - how to continue to workout?

[Easton]

It's been about two weeks since the last time I went to the gym and injured my foot. I'd like to get back to the gym but I'm afraid I'll have to cut down on my routine significantly. I'm not sure what I can be doing, but assuming anything that doesn't put pressure on my feet or that requires me to flex them. That means I'll have to eliminate lifting any weights except for those that I can do while sitting.

Since I can't run anymore, I guess my only other option is to do my cardio on a stationary bike. But would that not be recommended if I have to push down with my feet?

I'm considering of seeing a podiatrist or some doctor. Would they offer me any advice other than what I can find through a Google search? I won't have insurance for a couple of months so I'd like to avoid having to pay +$100 for an appointment.

 

[nsoules]

Simply put, do what doesn't hurt, and don't do what does hurt

You should be able to get by on a stationary bike, you may want to adjust it so you're pushing off on your heel rather then your midfoot. You may also want to try an elliptical, as a lot of them take away a lot of the movement of the foot. They also more closely emulate running, so you'll transition back into it more easily. If either of those cause pain, try something else, like rowing or swimming. Ice is always good to reduce inflammation, which is likely the source of your pain.

When your start to recover, you'll want to strengthen the plantar fasciae, you can do this with stretches and exercises (quick Google search can turn up a few, like can rolling, picking up marble or a towel with your feet, etc.), and barefoot running can help as well. When you run barefoot, you land on the balls of your feet, causing you to use your plantar fasciae, Achilles's tendon, and calf muscle like a spring. This is the "natural" function of this group, and a great way to strengthen all of these muscles & tendons. Start small, just a few strides on grass, when you feel comfortable work up to a mile on grass.