Plantar fasciitis (pronounced ‘fashee-EYE-tiss’), also known as Runner’s Heel, is one of the most common overuse running injuries. It is common among runners of all levels and all distances. About 10 percent of all runners suffer from plantar fasciitis at some point during their running life.
What Is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the fibrous tissue (plantar fascia), which is a thick band of tissue that runs along the bottom surface of the foot from the heel to the toes. This band supports the arch of the foot and absorbs shock when running and walking.
It is one of the most common causes of heel pain. The pain from plantar fasciitis can become severe and chronic. In such cases, the pain makes running, walking, working, exercising, and performing daily activities challenging.
Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
Table of Contents
What Causes Plantar Fasciitis?
Although the underlying causes of plantar fasciitis are still not fully understood, plantar fasciitis is usually related to activities that put a lot of stress on your heel. Especially sports that involve running on toes, such as long-distance running, walking, ballet, and dancing.
It is common in people who are overtraining and increase the intensity of running or walking, which leads to high strain on the plantar fascia.
The stress and tension on the fascia can cause minor tears. Additionally, repeated stretching and tearing of the facia can inflame or irritate it.
Sometimes the cause of plantar fasciitis remains unclear. But although the cause is not always clear, you can get plantar fasciitis if you:
- Recently started exercising on hard surfaces.
- Overstretch the sole of your foot during exercise.
- Exercise with a tight calf or heel.
- Start running, walking, or standing up a lot.
- Wear shoes with insufficient support or cushioning.
- Very overweight.
- Your age is between 40 to 60.
As shown in the above picture, the Plantar Fascia, also known as Plantar Aponeurosis, is a strong thick band of connective tissue that runs across the sole.
Symptoms and Diagnosis of Plantar Fasciitis
➤ Symptoms:
The most common symptom of plantar fasciitis is heel pain that is worse in the morning when taking the first few steps. Pain may also increase with activity, especially after standing or walking for long periods of time. Other symptoms may include pain in the arch of the foot and pain when flexing the foot.
The list of the common symptoms:
- Sharp and stabbing heel pain, especially when you first get up in the morning or after sitting for a long period.
- Heel pain that increases after standing or walking for an extended period.
- Pain in the arch of the foot.
- Heel pain that is worse when climbing stairs or standing on your toes.
- Swelling and tenderness in the heel or arch area.
- Pain radiates from your heel to the bottom of your foot.
- Limping or difficulty walking due to heel pain.
Plantar Fasciitis Common Symptom:
Sharp and Stabbing Heel Pain
➤ Diagnosis:
Your doctor will diagnose plantar fasciitis based on your symptoms and a physical examination. During the physical examination, your doctor will press on the bottom of your foot to see if it is tender. They may also ask you to walk or stand on your toes to check for pain in the arch of your foot.
Additionally, imaging can be used to diagnose fasciitis symptoms by allowing a doctor to see the affected area and identify any damage to your Plantar Fascia. This type of imaging includes X-rays, ultrasounds, and magnetic resonance imaging (MRI). These tests can help diagnose fasciitis by showing the doctor any areas of inflammation, swelling, or thickening of the fascia.
The imaging may also be used to rule out other possible causes of your heel pain, such as a fracture.
Plantar Fasciitis Treatment Options
1. Stretching Exercises
Stretching and strengthening exercises for the calf and foot muscles are often recommended to reduce strain on the plantar fascia and improve flexibility.
2. Ice and Heat Therapy
Applying ice to the affected area after physical activities or when experiencing pain flare-ups can aid in decreasing inflammation in that specific area. Conversely, using heat can help to loosen up tight muscles and enhance blood flow to the same region.
3. Orthotic Devices
Wearing custom orthotic devices or shoe inserts can help to reduce strain on the plantar fascia, provide more cushioning and support the arch of the foot.
4. Arch Taping
Arch taping is an effective and non-invasive treatment for Plantar Fasciitis. The tape helps to reduce the strain on the fascia and can help to reduce pain and inflammation. The tape also helps to support the arch of the foot and can assist to relieve heel, arch, and ball of foot pain. Additionally, it can improve the alignment of the foot, which can help to prevent future injury.
5. Night Splints
Wearing a night splint while sleeping can help to maintain a stretched position of the calf and foot muscles overnight, reducing morning pain significantly.
6. Anti-Inflammatory Medications
Your doctor may prescribe non-steroidal anti-inflammatory medications like ibuprofen, that can help reduce inflammation and pain associated with plantar fasciitis.
7. Physical Therapy
Working with a physical therapist to develop a personalized treatment plan can help to improve flexibility, reduce pain and strengthen the muscles of the foot and calf.
8. Cortisone Injections
In some cases, your doctor may recommend a cortisone injection that may help relieve the pain and decrease inflammation.
Exercises For Preventing and Treating Plantar Fasciitis
1. Calf stretches:
Stand facing a wall and place your hands on it for support. Step your right foot back about two feet and keep your heel flat on the ground. Lean into the wall and hold for 10-30 seconds. Repeat with the other leg.
2. Plantar fascia stretch:
Sit on the floor with your legs out in front of you and loop a towel around the ball of your foot. Gently pull the towel towards your body until you feel a stretch in the arch of your foot. Hold for 10-30 seconds and repeat with the other foot.
3. Heel drops:
Stand on a step with your heels hanging off the edge. Raise both heels up and then lower them down. Repeat 10-15 times.
4. Toe curls:
Sit on the floor and place a towel under the balls of your feet. Gently curl your toes up and then release. Repeat 10-15 times.
5. Strengthening exercises:
Perform toe raises, calf raises, and heel raises to increase strength in your feet and calves.
6. Foam rolling:
Place a foam roller under your feet and roll your feet back and forth for 10-15 minutes. This helps stretch the plantar fascia and reduce the tension in the muscles.
This exercise also can be done with a tennis ball.
Can You Run With Plantar Fasciitis?
Yes, you can run with plantar fasciitis, however, it is important to make sure that you take the proper steps to reduce the pain and prevent any further damage to your foot. Stretching and strengthening exercises, orthotics, and wearing appropriate footwear can all help to reduce pain and prevent further injury. Talking to your doctor before beginning any running program is important if you have plantar fasciitis.
However, you should avoid increasing your running intensity and distance if you are experiencing pain from the start of your run to the end.
Plantar fasciitis can be a serious condition, and in more severe cases, running should be avoided as the high impact of the activity can worsen your symptoms and prolong recovery.
Nonetheless, if you are experiencing plantar fasciitis and you continue to run without any treatment or eliminating the cause, you may be setting yourself up for further issues down the line.
How Runners Can Prevent Plantar Fasciitis
1. Stretch and Strengthen Your Feet and Calves
Stretching and strengthening the muscles in your feet and calves can help reduce tension on your plantar fascia and help you prevent plantar fasciitis.
2. Wear Proper Running Shoes
Make sure to wear running shoes that are designed for running and provide you with the proper support and cushioning.
Choosing the right running shoes for you is important to prevent injuries. The shoes should fit your body and your running activity.
3. Increase Your Mileage Gradually
Make sure to gradually increase your mileage when running to avoid overloading the plantar fascia and causing inflammation.
4. Take Rest Days
- Make sure to give your feet a break and have rest days in between running days.
- It is suggested that weekly mileage should not be increased by more than 10% of the mileage from the week before.
- A down week every three to four weeks: Reducing your weekly mileage by 30 to 60 percent every fourth week.
5. Ice Your Feet
Ice your feet for 10-15 minutes after running to reduce inflammation.
6. Wear Arch Supports
Wearing arch supports or orthotics can help provide extra support to your plantar fascia and reduce the strain on it.
Runners with high arches may be more prone to plantar fasciitis, and wearing arch-supporting products might help to prevent it.
Tips For Running With Plantar Fasciitis
- Stretch and warm up:
Before running, be sure to warm up properly and stretch your calves, Achilles Tendon, and Plantar Fascia. This will help loosen the area and reduce the pain. - Wear supportive shoes:
Look for shoes that are designed to provide extra support for the plantar fascia, such as those with built-in arch support or a stiffer sole. - Invest in orthotics:
Orthotics are inserts worn in your shoes that provide additional arch or heel support. They help to reduce the strain placed on the plantar fascia. - Take rest days
Rest days are important when running with plantar fasciitis. Take a few days off each week to allow your feet to recover and heal. - Apply ice:
After running, applying an ice pack to the affected area can help reduce inflammation and pain. - See a doctor:
If the pain does not improve with home treatments, consider seeing a doctor for further evaluation. They may prescribe medication or recommend physical therapy.
Plantar fasciitis can be pretty painful at the beginning of a run, but the discomfort usually dissipates as you get more warmed up.
Shoes For Running With Plantar Fasciitis
For those suffering from plantar fasciitis, it is important to choose running shoes that provide adequate cushioning and arch support.
Some features to look for include a wide toe box, ample cushioning, an adjustable heel counter, and an outsole designed for shock absorption.
Additionally, look for shoes with a higher drop (the distance between the heel and the forefoot) to help relieve pressure on the plantar fascia.
Some good running shoes for plantar fasciitis include the Brooks Adrenaline GTS 19, Asics Gel Nimbus 21, Saucony Triumph ISO 5, New Balance 860v9, and Hoka One One Bondi 6.
Also, for your casual and dress shoes, you should prefer shoes with more arch support.
Running With Plantar Fasciitis Frequently Asked Questions
The recovery time for plantar fasciitis can vary depending on the severity of the injury. Generally, it can take anywhere from a few weeks to a few months to fully recover. However, it is important to follow the doctor’s instructions and to take the necessary precautions to reduce the risk of further injury.
Yes, it is possible to run with plantar fasciitis. However, it is important to ensure you are taking the necessary precautions to prevent further injury. This includes wearing supportive shoes with good cushioning, warming up regularly before running, doing a cool down with stretching after running, and avoiding running on hard surfaces. Additionally, it is important to start slowly and gradually increase your running intensity and distance. If the pain does not improve, it is essential to rest and consult a doctor.
The best shoes for running with plantar fasciitis are those with a cushioned sole and arch support. It is also important to choose shoes that are lightweight and flexible to reduce pressure on the plantar fascia. Additionally, it is important to ensure that the shoes fit properly and provide adequate support for the foot.
If you have severe plantar fasciitis, it is recommended to stay off running for between 2 to 6 weeks. During this recovery time, it is important to rest and receive treatment to help reduce pain and inflammation. Other fitness activities, such as cross-training, swimming, or cycling, can be done to stay active while the foot heals.
➤ References
- “Plantar fasciitis” on the Mayo Clinic website.
https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846 - Thomas Trojian, MD, MMB, And Alicia K. Tucker, MD (2019). “Plantar Fasciitis“.
American Family Physician. vol. 99, no. 12, 15 June 2019, pp. 744-750.
https://www.aafp.org/pubs/afp/issues/2011/0915/p676.html - Sara Lindberg, BS, MEd, — Medically reviewed by Lauren Jarmusz, PT, DPT, OCS (October 21, 2020): “Should You Continue to Run with Plantar Fasciitis?”. Published by Healthline’s Medical Affairs.
https://www.healthline.com/health/running-with-plantar-fasciitis - John Davis: “What are the Best Ways for a Runner to Prevent and Improve Plantar Fasciitis?“, Published by Runners Connect.
https://runnersconnect.net/plantar-fasciitis-in-runners/ - Wendy Bumgardner – Medically reviewed by Erin Pereira, PT, DPT (July 16, 2020): “Your Guide to Arch Supports, Insoles, and Orthotics“.
https://www.verywellfit.com/arch-supports-insoles-and-orthotics-3432755 - Neal Reynolds Sports Physiotherapist – Medically reviewed by Dr. Chaminda Goonetilleke (November 8, 2022): “Plantar Fasciitis Taping“.
https://www.sportsinjuryclinic.net/sport-injuries/foot/heel-pain/plantar-fasciitis-taping - “Easing the pain of plantar fasciitis” (July 11, 2020) Published by Harvard Health Publishing.
https://www.health.harvard.edu/newsletter_article/easing_the_pain_of_plantar_fasciitis - Robin V. West, M.D. (Updated On September 09, 2013): “Ask the experts: Fitness loss, plantar fasciitis and sore hamstrings“. Published on Active.com.
https://www.active.com/articles/ask-the-experts-fitness-loss-plantar-fasciitis-and-sore-hamstrings