Running with Plantar Fasciitis: Essential Tips and Advice

If you're a runner dealing with plantar fasciitis, chances are nearly every fourth runner (22%) you see on your route is in the same boat [1]. It’s also the third most frequent sports injury in runners, and on top of that, about 25% of athletes develop plantar fasciitis [2].

That sharp, stabbing pain in your heel or along the bottom of your foot can make running feel like an uphill battle no matter which terrain you’re running on, but this condition is completely treatable.

With the right approach, you can keep running while managing plantar fasciitis and even prevent it from getting worse.

Should you run with plantar fasciitis? The impact of running on plantar fasciitis

Before diving into running with plantar fasciitis, it's essential to recognize the biomechanical differences in the feet of those with this condition. For instance, wearing the right footwear—such as arch support running shoes—can help alleviate pain. The severity of plantar fasciitis is also crucial when deciding whether to run. Always consult a podiatrist to avoid causing further damage to your feet and determine the answer to “Does plantar fasciitis go away”.

The plantar fascia and plantar fasciitis

Dr. Steven Gershman, DPM, describes the plantar fascia as a thick, web-like ligament beneath the skin that connects your heel to the base of your toes.

Although it acts like a ligament, the plantar fascia is closer to a tendon, like the Achilles tendon,  which means it doesn't heal quickly even from tiny tears due to limited blood flow. This important structure stabilizes your foot arch, tightening to facilitate push-off during each step. When this tightening mechanism, known as the windlass mechanism, fails, it can lead to plantar fasciitis, neck pain, and ankle inflammation.

Plantar fasciitis is characterized by inflammation of the plantar fascia, caused by tiny tears in the ligament. This often leads to sharp heel pain or discomfort along the arch of your foot. Plantar fasciitis pain is typically worse when you wake up in the morning or after sitting for a while, accompanied by tenderness, tight calves, or swelling in the heel [3].

So, should you run with plantar fasciitis? Here’s how running may affect your condition.

When running with plantar fasciitis can aggravate your condition

Running with plantar fasciitis can feel like you're adding fuel to a fire, especially if you’re not careful about your arch pain routine. Here are three possible factors that can aggravate your plantar fasciitis if you’re a runner:

• Running gear

Your gear matters. Worn-out running shoes and shoe inserts, or frequently running on hard surfaces like asphalt can elevate stress on your feet. Transitioning from high heels to flat running shoes can also contribute to heel pain.

• Foot structure

Biomechanical issues like high arches, heel spurs, flat feet, or excessive pronation can place extra strain on the plantar fascia, increasing the risk of developing or worsening plantar fasciitis.

• Sharp increase in activity

Plantar fasciitis is often triggered or worsened when runners increase their mileage, speed, or intensity too quickly. When your body isn’t ready for the extra stress, your feet take the hit, and since running puts a force on your feet that’s two to three times your body weight, it’s easy to see how this can lead to trouble [3].

• Stiff calf muscles

When your calves are stiff, they pull on the plantar fascia, causing even more pain. Skipping proper stretches, overtraining, or pushing yourself too hard on hills or during speed work can make things worse.

Early plantar fasciitis treatment and careful adjustments to your running routine are key to managing symptoms, ensuring injury prevention, and keeping the pain from getting out of hand [3].

When to consider pausing your running routine

If you're dealing with plantar fasciitis, knowing when to take a break from running is crucial. Here are two key points to keep in mind:

• Listen to your body

As Dr. Josh White, DPM, advises, “If you start feeling any type of pain or discomfort, know you’ve reached your limit and it’s time to rest or stop.” In other words, pain is your body’s way of signaling that something isn’t right, so pay special attention to foot arch pain.

• Take a break

If your foot pain is persistent or getting worse, consider pausing your running routine for at least one to two weeks to help alleviate symptoms and prevent further injury.

Tips for running with plantar fasciitis

Choose the right footwear

Supportive footwear can make all the difference when running with plantar fasciitis. Here are the key features to look for when choosing a supportive plantar fasciitis shoe:

• Arch support: Ensures proper alignment and reduces strain on your plantar fascia with every step.
• Superior cushioning: Especially around the heel, cushioning absorbs shock, making your runs softer and more comfortable.
• Deep heel cup: Helps keep your foot in place, preventing unnecessary stress on the heel bone.
• Ergonomic sole: A rocker bottom design promotes a smoother running motion and supports your natural gait, reducing foot impact.
• Firm heel counter: Provides stability and ensures your foot stays in the correct position during a run.
• Roomy toe box: Ample space for your toes to move comfortably, preventing cramping and promoting better circulation.
• Extra depth for orthotics: If you use orthotics, choose shoes with enough depth to accommodate insoles for plantar fasciitis them without making the shoe feel too tight.
  
  

 

 

Proper running techniques

Here are some friendly tips to help you run smartly and comfortably.

• Warm up before every run

Spend at least 5 minutes warming up your muscles. This can boost circulation, ease muscle tension, and enhance your range of motion. Include dynamic stretches and exercises that target:

• Hip flexors
• Quads
• Hamstrings
• Glutes
• Calves

After warming up, stretch your feet, focusing on the heel and arch area [3].

• Cool Down

After your run, cool down with static stretches that focus on your legs and feet.

• Include cross-training workouts

Mix it up with activities that work different muscle groups, such as:

• Aqua jogging
• Cycling
• Strength training

This helps correct muscle imbalances and lowers the risk of running injuries caused by repetitive strain [3].

• Rest regularly

Give your feet time to recover. Take rest days between runs to prevent overuse injuries and allow your body to heal [3].

• Avoid running on uneven surfaces

Stick to smooth, even ground to reduce the strain on your plantar fascia and minimize the risk of aggravating your symptoms [3].

• Ease back into running

Once your plantar fasciitis symptoms improve, gradually return to running. Start with shorter, slower runs on soft surfaces, and slowly increase your mileage and intensity as your body allows.

• Cut back if needed

If pain returns, reduce your activity level again to avoid aggravating your condition.

• Avoid overtraining

Don’t increase your running distance, speed, or frequency until the pain has completely subsided. Overdoing it can exacerbate your condition.

Supportive accessories

When managing plantar fasciitis, supportive insoles can make a world of difference in your comfort and overall running experience. 

• Orthotic insoles

These are a game-changer for many dealing with plantar heel pain. Insoles help reduce stress on the plantar fascia by providing crucial support and cushioning.

If you experience excessive inward foot motion (pronation), arch-supporting orthotic insoles can help correct this and alleviate the pressure on your plantar fascia. A shoe insert with a deep heel seat design also absorbs shocks effectively, enhancing cushioning around the heel bone. This helps lessen impacts and pressure while you run, and can prevent a running injury.

• Compression socks

Compression socks for plantar fasciitis are a solid addition for runners dealing with plantar fasciitis. They help keep your foot stable and provide a slight stretch to the plantar fascia, which can reduce strain while you're running. The gentle pressure also improves circulation, bringing more oxygen to your muscles and reducing inflammation and swelling during and after your run.

For optimal support, orthopedic running shoes can reduce strain on your plantar fascia and make your runs more comfortable. These shoes can also help keep you active by offering the support needed to protect your feet. Research how to choose running shoes and how often you should replace running shoes to maintain proper support for your foot.

Choosing the right insoles

To find the best insoles for your plantar fasciitis, consider these features, which enhance the support your shoes provide:

• Arch support: Aligns with your foot’s natural arch, preventing strain.
• Shock absorption: Reduces the stress your feet endure with each step, especially during runs.
• Contoured heel: Ensures even pressure distribution and minimizes strain.
• Moisture-wicking properties: Keeps feet dry and odor-free.
• Adjustability: Customizable insoles may offer a better fit for people with high arches or specific foot mechanics.

Treatments and preventative measures

Taking care of your feet at home can speed up your recovery and help you return to your running routine sooner. Here are some easy tips and physical therapy exercises to help you run with less pain and discomfort.

Home remedies and exercises

• Apply ice daily

Since plantar fasciitis involves inflammation, applying ice can help soothe your feet. After running, ice your feet for 10 to 15 minutes [4]. You can use a cold pack or a frozen water bottle.

• Daily stretching exercises

Stretching is crucial. Targeting your ankles, calves, and the plantar fascia itself can significantly help alleviate symptoms. Try to stretch two to three times a day. Studies suggest that tight calf muscles are linked to more severe heel pain [4], so keeping them flexible is key.

Try the following:

• Toe extension
• Towel stretch
• Standing calf stretch
• Toe curls
• Massage your feet carefully

Gently massage your feet and calves to relieve tightness. Use firm pressure, but avoid pushing too hard to prevent sharp pain [4]. You can also roll your foot over a frozen water bottle or golf ball for 3 to 5 minutes on each foot. This method helps relieve pain and promotes circulation in your plantar fascia.

• Address any foot pain

Don’t ignore persistent foot pain. Consult a healthcare provider, podiatrist, or physical therapist to identify and treat the underlying cause [3].

Alternative low-impact exercises for plantar fasciitis

If staying active feels challenging, there are plenty of low-impact exercises to keep you moving without aggravating your plantar fasciitis.

• Aquatic exercises

Whether it’s water aerobics or swimming, aquatic exercises are fantastic for building strength without putting pressure on your feet. The buoyancy of the water supports your body while the resistance helps you tone up and improve flexibility.

• Cycling

Hop on a stationary bike. Cycling is a great way to get your heart pumping without stressing your plantar fascia. This exercise will strengthen your legs while keeping things easy on your feet.

• Yoga

Focus on seated poses and stretches that don’t put too much weight on your feet. Not only will you improve your flexibility and balance, but the mindfulness aspect of yoga can also help reduce stress and inflammation.

• Seated strength training

Grab some light weights or resistance bands and target your upper body while doing seated leg lifts or presses for your lower body. This way, you can maintain muscle strength without stressing your plantar fascia.

Plantar fasciitis shoes for runners

Now that we've covered everything you need to know about running with plantar fasciitis, we want to recommend a quality running shoe: the Tilos and Nira - essentially the same shoe, available in men’s and women’s versions.

Plantar fasciitis shoes for women and men plantar fasciitis shoes can help make your runs less painful and more foot-friendly. Here are some of their stand-out features:

• Cushioned sole: The thick sole cushions both the heel and ball of your foot, absorbing shock with every step. Plus, the rocker design helps your foot move naturally, adding a spring to your step.
• Built-in arch support: Designed to support your arches, with a removable insole for extra customization.
• Easy slip-on design: No laces to fumble with. Just step in, and a hidden spring wraps the shoe around your heel for a secure fit - especially helpful when you’re short on time or find bending down a hassle.
• Water-repellent, stretchable fabric upper: Provides ventilation and a dry environment, keeping odors and infections at bay.
• Wide toe box: Plenty of room for your toes to move comfortably and splay naturally.
• Sock-like fit: The stretchy upper fabric feels like a cozy sock, gently hugging your foot and its unique shape, keeping the pressure off conditions like bunions, hammertoes, and swollen feet.
• Soft interior: Inside, padded, seam-free fabric ensures comfort for sensitive feet.
• Grippy, water-repellent soles: Stay steady on your feet with soles that provide excellent grip.

Finding Relief with Orthofeet

Running with plantar fasciitis can be a challenge, but the right support can make it manageable. Wearing shoes specifically designed for plantar fasciitis can help relieve pain, reduce strain on the plantar fascia, and improve overall foot health. Orthofeet offers a wide range of footwear that combines advanced orthopedic support with premium cushioning, ideal for runners and active individuals dealing with plantar fasciitis.

Orthofeet’s orthopedic shoes are crafted with unique features like ergonomic soles, arch support, and shock-absorbing foam to provide relief with every step. These features are carefully engineered to alleviate heel pain, stabilize the foot, and offer a comfortable fit that helps prevent further injury. Whether you're gearing up for a run or simply walking with plantar fasciitis, Orthofeet has options that prioritize your foot health and comfort.

  

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[1] Benjamin K. Buchanan, Reddog E. Sina, Donald Kushner. Plantar Fasciitis. National Library of Medicine. Updated January 7, 2024. Accessed October 14, 2024.

https://www.ncbi.nlm.nih.gov/books/NBK431073

 

[2] Ana Paula Ribeiro, Francis Trombini-Souza, Vitor D. Tessutti, Fernanda R. Lima b, Sílvia M.A. João, Isabel C.N. Sacco. The effects of plantar fasciitis and pain on plantar pressure distribution of recreational runners. Science Direct. February 2011. Accessed October 15, 2024.

https://www.sciencedirect.com/science/article/abs/pii/S026800331000224X

 

[3] Kristen Gasnick, PT, DPT (medically reviewed by Sarah Richards, DPM). How to Safely Continue Running With Plantar Fasciitis. Very Well Health. June 4, 2024. Accessed October 14, 2024.

https://www.verywellhealth.com/running-with-plantar-fasciitis-5224398

 

[4] Sara Lindberg (medically reviewed by Lauren Jarmusz, PT, DPT, OCS). Should You Continue to Run with Plantar Fasciitis?. Healthline. October 21, 2020. Accessed October 14, 2024.

https://www.healthline.com/health/running-with-plantar-fasciitis