Introduction
Plantar fascia pain, more commonly known as plantar fasciitis, is a common foot condition affecting millions of runners worldwide. Characterised by pain and inflammation in the heel or bottom of the foot, it can be a frustrating obstacle for those who love to run. However, with the right approach and proper care, you can continue running while managing plantar fasciitis effectively.
In this comprehensive guide, we’ll explore proven strategies to reduce pain, prevent further injury, and optimise your recovery—so you can keep moving without setbacks.
Understanding Plantar Fasciitis in Runners
What is Plantar Fasciitis?
Plantar fasciitis occurs when the thick band of tissue (plantar fascia) that runs along the bottom of your foot becomes inflamed, irritated or unhealthy. This often leads to heel pain, stiffness, and discomfort, especially:
- With the first steps in the morning
- After prolonged periods of rest
- During or after long runs
Common Causes of Plantar Fasciitis in Runners
Several factors contribute to this painful condition, including:
Overuse & Sudden Increases in Training Volume – Running long distances or increasing mileage too quickly strains the plantar fascia.
Training Changes – Hill running and speed work can trigger symptoms.
Improper Footwear – Shoes lacking proper support or cushioning can worsen pain. If pain started after changing trainers, it’s likely connected—consider switching back to your old pair.
Biomechanical Issues – Flat feet, high arches, or an improper gait can increase stress on the plantar fascia.
Tight Muscles – Stiff calf muscles or a tight Achilles tendon place additional strain on the foot.
Weak Muscles – Weakness in the calf muscles and posterior chain can shift excessive load onto the plantar fascia.
Did You Know?
The soleus muscle (often overlooked) plays a major role in running. It absorbs and generates almost three times the force of the gastrocnemius muscle—yet most runners fail to strengthen or stretch it. This is a key factor in plantar fasciitis.
Tips for Running with Plantar Fasciitis
1. Wear the Right Footwear
- Invest in running shoes with good arch support, cushioning, and shock absorption.
- If pain started after switching shoes, return to your previous pair temporarily.
- Consider orthotic inserts for added support and improved alignment.
TOP TIP – The Best Shoes for Plantar Fasciitis: A Complete Guide
2. Stretch & Strengthen Key Muscles
- Incorporate gentle stretching for the calves, Achilles tendon, and plantar fascia.
- Strengthen your calves and posterior chain to reduce strain on your foot.
3. Modify Your Running Routine
- Reduce impact by avoiding hard surfaces.
- Avoid sudden increases in mileage or intensity.
- Gradually reintroduce running after a flare-up—this is where careful load management is crucial.
4. Prioritise Rest & Recovery
- If symptoms are severe, a short break (1-2 weeks) can help settle inflammation.
- Avoid prolonged standing or walking if pain is significant.
- Use cross-training (swimming, cycling) to maintain fitness without aggravating symptoms.
5. Manage Pain & Inflammation
- Apply ice therapy to the affected area.
- Speak to a pharmacist about pain relief options if needed.
TOP TIP – This blog may help – Guide to managing your acute injury – It’s a POLICE matter!
6. Consider Professional Guidance
- If you are struggling to settle this difficult problem, then find a Chartered Physiotherapist (Click to find one registered by the CSP) or a Healthcare Professional for further evaluation and treatment options.
- Physiotherapy, shockwave therapy, or even corticosteroid injections may be options for severe cases.
TOP TIP – My Online Plantar Fascia Pain Program provides a step-by-step guide to resolve plantar fasciitis quickly and prevent recurrence. Learn more click here.
BONUS: Strength Training Can Improve Running Performance
By addressing strength and biomechanics, my clients often find their running times and endurance improve as a natural byproduct of treatment. Optimising strength and alignment not only relieves pain—it boosts performance.
Not Sure If You Have Plantar Fasciitis?
Join my FREE Masterclass were together we assess your foot leading you to a diagnosis. We also look at how best to resolve this annoy problem and musch more. I would love to see you there. Click to enrol and learn more.
Conclusion
Plantar fasciitis doesn’t have to end your running journey. By implementing the right strategies—proper footwear, muscle strengthening, gradual progression, and recovery techniques—you can manage symptoms, prevent further injury, and keep running strong.
Listen to your body, prioritise rest and recovery, and focus on strength and biomechanics. With patience and the right approach, you’ll be back on track to achieving your running goals.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Treating Plantar Fascia Pain Since 2001
FAQ: Running with Plantar Fasciitis
Q: Can I continue running with plantar fasciitis?
A: Yes, but it depends on severity. Some runners can continue with modifications, while others need a short rest period.
Q: What are the best running shoes for plantar fasciitis?
A: Look for shoes with arch support, cushioning, and shock absorption. Consider orthotics for added support.
Q: How long does plantar fasciitis take to heal?
A: Recovery time varies. With the right treatment, mild cases can improve in weeks, while chronic cases may take months.
Q: What exercises help plantar fasciitis?
A: Calf stretches, gastrocnemius and soleus strengthening, are key for reducing pain and improving function. Glutes are also key in most people to correct alignment and improve foot position and function.
TOP TIP – For a full exercise program and biomechanical assessment, join me on my online program. Click here to learn more
