Running with Plantar Fasciitis: How to Keep Running without Making It Worse
|
|
|
Read in 7 min
Get free shipping on orders over {{threshold}}!
|
|
|
Read in 7 min
Plantar Fasciitis is one of the most common running injuries that physical therapists see. It affects one in 10 people in general. For runners, some studies estimate that as many as 25-42% of middle- to long-distance runners develop this painful foot injury. It’s a frustrating condition for many runners, especially for those who thrive on the rhythm of daily miles.
While the associated heel and arch pain can be a significant hurdle for your runs, many runners can continue running with the right approach. The key is to manage the load on your foot, strengthen the tissues that support your arch, and be intentional about your training. Here are some practical strategies to help you keep running safely while recovering from Plantar Fasciitis.
A repetitive stress injury, Plantar Fasciitis is caused by irritation of the thick band of tissue (called plantar fascia) that maintains the shock-absorbing spring of your arch. It’s particularly common among runners (and those who spend a lot of time on their feet, whether for work or for fun).
Plantar Fasciitis can happen regardless of your experience levels as a runner: you can be a veteran runner with thousands of miles under your belt, or just starting to build up your miles.
But why are runners at higher risk? It has to do with the root cause of Plantar Fasciitis: the repetitive load on your plantar fascia exceeding your body’s capacity to tolerate it.
Running is a high-impact activity; when you run, as much as three times your body weight goes through your arch with each step, and a lot of that load is borne by the plantar fascia that maintains the arch. As you ramp up your miles, the load and stress accumulate, leading to Plantar Fasciitis.
The most important thing when you’re trying to run safely while nursing Plantar Fasciitis is to respect the pain.
There’s a difference between mild discomfort and stiffness that ease as you warm up and pain that worsens the longer you keep running. The second situation should be treated as a red flag.
Pushing through sharp, stabbing, or worsening pain risks making your condition worse, and can prolong your recovery time.
So, listen to your body: if it’s sending you pain signals, it’s time to:
Unless you just developed your symptoms within the last week or so, Plantar Fasciitis usually doesn’t go away on its own. So, make sure you’re actively treating it!
Seeing a physical therapist for targeted treatment and a customized exercise program is often the fastest way to get back to pain-free running, but using the PT-developed Alleviate tools at home is also an effective option. It's often a more cost-effective option, too, given the high cost of physical therapy.
Like in-person PT, your at-home Plantar Fasciitis treatment should include the three pillars:
Daily foot massage (soft tissue mobilization);
Supportive taping or Plantar Fasciitis brace (for load management); and
PT exercises, specifically designed to heal Plantar Fasciitis
Running is a repetitive, high-impact sport, and your plantar fascia absorbs a lot of force with every step. It may sound counter-intuitive, but supporting that aggravated and weakened plantar fascia requires strength more than just in your foot. You need strength in your ankles, calves, thighs, hips, and even your core.
Cross-training is an excellent way to build those muscles and tendons throughout your kinetic chain without overloading your foot. Strengthening exercises, such as calf raises, single-leg stands, and hip strengthening, build up strength and stability that pay off when you hit the road again.
Pro tip: check out a few of the best exercises for Plantar Fasciitis, and how to structure them to speed up your recovery.
Cross-training can help you burn off that pent-up energy to run, too, when you need to take a break from running while recovering from Plantar Fasciitis. Swimming, cycling, elliptical, and rowing are some cardiovascular options that give your plantar fascia some space to start healing.
Most runners already know not to head straight to the trail without preparing their body for the run. Warming up intentionally, however, is even more important for runners with Plantar Fasciitis, especially if you also have tight calves. Tightness in your calves can cause tightness in your arch, too, making Plantar Fasciitis worse.
So, spend a few minutes warming up with dynamic calf stretches. Think of your warm-up as insurance; a few extra minutes can save you from weeks of dealing with flare-ups.
No runner needs to be told that wearing the right running shoes is key to running happiness. It’s even more important when you’re dealing with Plantar Fasciitis. The trick is to find the right pair for you and your Plantar Fasciitis.
Despite the large number of articles picking out “the best Plantar Fasciitis shoes,” there’s no single perfect pair that works for everyone with this condition. Some runners feel better in a cushioned shoe, others in a firmer, minimal option.
Choose a pair that feels right for your stride and doesn’t aggravate your symptoms. The best recommendation we can give is to go to a shoe store in person, try on a handful of pairs, and pick the one that fits you best. Quantifying your pain as you walk around in each pair can help clarify the differences. More on that here.
Once you have your favorite running shoes, make sure they’re in good shape, too. As they wear out, running shoes lose their ability to provide the support that you found helpful when you first bought them.
If you’re working with a physical therapist, you might have your foot taped for a particularly long or challenging run or when your have a temporary flare-up.
The same goes with using a foot brace for running with Plantar Fasciitis. Both taping and braces reduce the load that goes through your aggravated tissue. This of course reduces pain, but also reduces the risk of further irritating the sensitive tissue while you’re recovering.
A quick post-run foot massage can do wonders. Just 2-3 minutes should be enough to release any built-up tension in your arch, realign tissue, and reduce pain in your arch and heel.
You can do the massage with your hands or use a lacrosse ball in a pinch, but if you are a serious runner, investing in a purpose-built Plantar Fasciitis massager like our Arch Massager is certainly worth it.
Bonus: wear a good pair of medical-grade compression socks during your run to help prevent fatigue and recover faster.
Compression is not a "must have" for Plantar Fasciitis treatment, but compression socks help in two ways:
Learn more about the benefits of Plantar Fasciitis socks.
We know: runners love to stay consistent and strive for more. But a recovery period is necessary for your tissues, whether injured or not, to adapt and grow stronger.
Schedule rest days into your routine to allow your plantar fascia and the muscles and tendons that support it to heal from the stress of running. With strategic rest, you are not only not losing progress, but also building sustainability while getting stronger.
One common cause of Plantar Fasciitis flare-ups is making sudden changes in your routine. In the context of running, the sudden change could be the distance, frequency, terrain, or even the running shoes you wear. Sudden changes (or a too-quick introduction of a new variable) are risky, because your kinetic chain may not have developed the capacity to tolerate the new challenge.
To avoid flare-ups and keep running happy, be extra intentional about increasing volume, frequency, or variety slowly and gradually. If you’re adding hills or rocky trails, for example, do it in small increments so your body has time to adapt. For beginners, a structured run program can be a good start, too. (Try our PT-approved 10K race training program, here.)
The same goes with your running shoes: when you get a new pair, keep your old pair around, and alternate between them until you’ve fully transitioned to your new pair.
Key takeaways:
It's possible, for some runners: running while recovering from Plantar Fasciitis is possible, but you need to listen to your body. Don't push through pain; it'll only worsen your pain and prolong your recovery time.
Actively treat Plantar Fasciitis: it doesn't go away on its own, so make sure that you're actively treating Plantar Fasciitis, using the method that works.
Cross-train and build strength: support your arch, accelerate your Plantar Fasciitis recovery, and run better and faster, with smart cross-training and strength work.
Warm up, ramp up miles, and recover with intention: smart warm-up, progress, and recovery not only helps you become a better runner, but also prevents Plantar Fasciitis flare-ups.
Start Your Recovery
Plantar Fasciitis System: Performance Edition
$346.40
$433.00
Sign up for insider info about beta testing, new Alleviate products, and updates from our team.
