Got this question from a reader:
"Hey, Dr. Sean, I have plantar fasciitis right now. What maximum intensity exercise would you recommend while my fascia recovers?"
Good question. I get it a lot.
Here's the rule: Any activity that gets you breathing to the max works.
Sprinting is my favorite exercise because nothing demands more effort in the same amount of time. But if your feet won't cooperate, you have options.
Pool sprinting. Run in the water. Or sprint swim. Both get you to max intensity with almost zero impact on your feet. Your fascia will thank you.
Stationary bike with resistance. Crank the resistance up. Go all out for 10-15 seconds. This is not a leisurely pedal. This is war.
Assault bike. The kind where you use your arms and legs together. Brutal. Effective.
Rowing machine. Max resistance. Max effort. Short burst.
Upper body to failure. Push-ups until you collapse. Pull-ups until you can't. Add blood-flow restriction (BFR) bands to make it harder. In one study, Division I athletes who wore BFR bands built more muscle and ran faster over six weeks than those doing the same workout without them.
The point is this: You need to be gasping for air when you're done.
That's what triggers the hormetic response. That's what recruits fast-twitch muscle fibers. That's what burns visceral fat.
But here's the harder truth.
Injuries like plantar fasciitis don't happen in a vacuum.
The more structural disease you carry, the more likely you are to get injured. And the slower you heal. Visceral fat creates inflammation. Inflammation weakens tissue. Weak tissue tears.
You want to heal faster? Get rid of the visceral fat.
You want to stop getting injured? Get rid of the visceral fat.
That's why I built the Ultimate Start.
For $990, you get your MRI analyzed by a physician in my practice. You'll see precisely how much inflammatory fat is inside you. Around your organs. Around your heart. Inside your muscles.
Then you get my 48 strategies to eliminate it. Two months of coaching. And 50% off Alpha Maker, which gives you two live lectures from me a week and an opportunity to ask questions like this and get them answered live by me.
Your feet will heal. The question is what you do in the meantime, and what you fix so this stops happening.
—Dr. Sean
Not Medical Advice: This newsletter is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment, nor does it establish a doctor-patient relationship. The information provided should not be used as a substitute for consultation with qualified healthcare professionals. Always consult your physician before making changes to your diet, exercise, supplementation, or medication regimens. Individual results vary. The strategies discussed may not be appropriate for your specific situation. Never disregard professional medical advice or delay seeking it because of something you've read here. If you have existing health conditions or are taking medications, obtain medical clearance before implementing any protocols mentioned.