Running is riddled with loads of benefits, bringing us happiness and fulfillment in our daily lives. However, a pesky, stubborn, and often recurring injury can occasionally resurface, leaving us frustrated, in pain, and perhaps even requiring us to sideline our training: Plantar Fasciitis.
This nagging foot condition affects many runners, disrupting training schedules and causing discomfort that can sideline even the most dedicated athletes.
In this guide, we delve into the world of plantar fasciitis for runners, exploring its causes, discussing how it manifests in running, and, most importantly, providing actionable advice on effective treatment and prevention strategies.
Join us as we explore the nuances of this common injury and equip you with the knowledge to overcome it, ensuring that your running journey remains smooth and enjoyable.
What is Plantar Fasciitis?
Plantar fasciitis refers to inflammation in the bands of connective tissue that run from your toes to your heel.
This band is very thick and supports the arch of your foot, allowing you to walk and run. However, when the fascia becomes inflamed, it causes pain.
What are the Symptoms of Plantar Fasciitis?
- Heel pain is the most common symptom of plantar fasciitis in runners. It is usually a sharp or stabbing pain that is at its worst in the morning when one first steps out of bed.
- Some runners also feel pain along the arch of the foot, from the heel toward the ball of the foot.
- The entire bottom of the foot can be tender to the touch.
- Your feet will often feel stiff when you first get out of bed in the morning or after a period of inactivity, and it takes some time to warm up. Pain may diminish when more active. You may also have a lack of flexibility due to tight calf muscles.
Ironically, the pain from Plantar Fasciitis may not bother you much when you are warmed up and running; however, it can flare up quite a bit after the activity.
What Causes Plantar Fasciitis?
Plantar fasciitis develops when too much stress is placed on the fascia. This often happens when training volume or intensity increases too quickly, leading to repetitive high-impact strain that your body isn’t ready to handle.
That’s why following a structured training plan is so important. Gradually building mileage in manageable increments helps your body adapt, and working with a certified running coach can further reduce the risk of overuse injuries by tailoring a plan to your needs.
Certain risk factors can also increase the likelihood of developing plantar fasciitis. Foot biomechanics play a role—flat feet or very high arches can put extra stress on the fascia.
Carrying excess body weight, wearing worn-out or unsupportive shoes, or having tight calf muscles and Achilles tendons can all increase strain and contribute to the problem.
How Can I Prevent It?
#1: Follow A Training Plan
The best way to prevent plantar fasciitis for runners is to avoid overloading your mileage when you start running.
Be mindful of how quickly you increase your mileage. Follow the 10% rule and only increase a maximum of 10% more miles or time every week.
This can be achieved by following a well-planned training program tailored to your specific needs and fitness levels.
#2: Strengthen And Stretch
Add strength training workouts to your training plan. Strengthen your legs and feet, and incorporate balance exercises to improve your stability.
You also want to stretch out those calves and legs after a run to improve flexibility and help reduce tension.
Also, be sure to warm up and cool down before and after your runs.
#3: Choose Good Running Shoes
Look for shoes that provide excellent support for your specific foot and gait, whether you have overpronation or heel striking issues. You may want shoes with more cushioning for heightened comfort.
We have a great guide to help you choose the best running shoes for you here.
Additionally, be mindful of the surfaces you run on and how you run. Running on very hard surfaces and up and down hills can aggravate your plantar fascia.
#4: Replace Worn-Out Shoes Regularly
Even the most supportive shoes lose their cushioning and stability after about 300–500 miles. Running in worn-out shoes increases stress on your feet, heels, and fascia, making you more prone to injury.
Keep track of your mileage and rotate shoes if possible to extend their lifespan.
#5: Cross-Train To Reduce Impact
Incorporating low-impact workouts, such as swimming, cycling, rowing, or using the elliptical, gives your cardiovascular system a boost while sparing your feet repetitive pounding. This can help build fitness and endurance without overloading the fascia.
#6: Focus On Foot Care
Keeping your fascia flexible and resilient is key.
Rolling your arches with a tennis ball, massage ball, or frozen water bottle for a few minutes a day helps reduce tightness and tension. Adding toe curls, towel scrunches, and barefoot balance drills can also build foot strength and stability.
What Is The Fastest Way To Cure Plantar Fasciitis?
Rest, of course, is the best treatment for plantar fasciitis.
This can be particularly challenging if you’re a runner, but taking a few days off can make a significant difference in how quickly you recover. Try some no-impact cross-training, such as swimming, as it won’t flare up your symptoms and allow you to heal.
To manage the pain, you can also take over-the-counter anti-inflammatory pain relievers and ice the area where the foot pain is three times a day.
Physical therapy is the best way to treat plantar fasciitis. A physical therapist can put together a specific plan for your plantar fasciitis pain and discuss the best treatment options for you.
Stretching exercises and strengthening exercises for your foot, Achilles tendon, and lower leg muscles can help treat and prevent future cases of plantar fasciitis.
Using some type of pressure or massage on your heel can also treat plantar fasciitis. This can be as simple as rolling a hard ball, like a golf ball or a lacrosse ball, or as complex as using shockwave therapy to target the injured tissues.
Both of these treatments work to loosen the tendons and ligaments, thereby decreasing pain.
Here are some great PF stretches, courtesy of Jodi Bar at the Cleveland Clinic:
If your plantar fasciitis doesn’t seem to heal, your doctor can administer a steroid injection.
They inject the medicine into the most painful part of your heel. It will reduce inflammation for several months and help relieve your pain for about a month.
In extreme cases, your doctor may recommend doing the Tenex procedure. In the Tenex procedure, your doctor makes a small cut in your heel and then uses ultrasound waves to find and remove scar tissue in your heel.
Your doctor may also recommend surgery. In plantar fasciitis surgery, the plantar fascia is detached from the heel bone. After this, you may need to wear a boot or brace to keep the area stable.
Can Runners Run With Plantar Fasciitis?
You are not alone if you have been diagnosed with plantar fasciitis and want to keep running.
There are several ways to accelerate the healing process and prevent excessive pressure on your fascia when you’re not running.
First, you can invest in special arch supports, insoles, or custom orthotics that go in your shoes. These can help correct your form and provide support to your arch and specific foot structure. It will help relieve the pain you feel after your run.
You can also use a night splint or brace while you sleep.
This will stretch your calf and lengthen both your Achilles tendon and plantar fascia. Night splints go a long way in relieving pain, especially those painful first steps filled with sharp morning pain.
Finally, be sure to stretch your Achilles tendon and plantar fascia regularly. Stretching your calf muscles also helps. This will help alleviate pain and prevent further injury aggravation. Try to stretch at least three times a day.
How to Tape Your Feet for Plantar Fasciitis
Another way to keep running is to use kinesiology tape.
It can prevent pain, but please note that it won’t address the underlying cause of the pain.
- You’ll need one long strip and two short ones.
- Begin by placing one end of the long piece of the tape on the ball of your foot.
- Anchor it there and lay it along the middle of your foot, over your heel, and up your Achilles tendon.
- Next, take the short piece and place it on the outside of your foot so that the top of the piece lays over the painful area of your heel.
- Stretch it across your foot until it reaches the inside of your ankle.
- Then, take the second piece and place it above this area.
- The bottom of this piece should also be over the area of pain.
Plantar fasciitis is a painful and stubborn condition, but it can be healed.
If you start to feel pain in your heel after running or the first thing in the morning, take a break. You can substitute other low-impact forms of cardio, such as swimming and cycling, while you recover.
Be sure to tape, stretch, wear braces, and take medication as needed. If you feel your condition is worsening and that it seems to be more than a mild case, seeking out a physical therapist could be your next step.
With a bit of time and care, you’ll be free of plantar fasciitis. For step-by-step instructions and videos to the best calf stretches, check out this next guide:
