Millions of people in the United States suffer from heel pain every year, and for many, plantar fasciitis is the culprit.
“Plantar fasciitis” is a condition affecting the plantar fascia, a band of tissue spanning from the heel to the toe that supports the main functions of the foot. When the Plantar Fascia is inflamed, even simple acts like running and walking can become painful and uncomfortable.
Symptoms of Plantar Fasciitis include:
- Heel pain/swelling
- Pain that increases with the first step of the morning
- Pain that gets worse after periods of inactivity, such as sitting or lying down
- Pain that improves after walking
- Tightness and decreased range of motion in your calves and ankles
Roughly a quarter of runners experience Plantar Fasciitis at some point; if you are one of them, you may wonder if you’ll have to stop your workouts.
Can I Run with Plantar Fasciitis?
It is possible to continue running with plantar fasciitis; however, you must exercise caution to avoid worsening your condition.
If you have severe plantar fasciitis or your pain persists with continued movement, you should not run. The safest option is to rest for one to two weeks until symptoms improve before trying to ease yourself back into your workouts.
If your heel pain doesn’t resolve, schedule an appointment with a podiatrist near you to develop a treatment plan.
However, for some people afflicted with mild or moderate plantar fasciitis, movement helps dissipate heel pain and symptoms, and you will be perfectly capable of continuing your workouts. Here are some tips on how to do so safely.
How to Run with Plantar Fasciitis:
#1: Support Your Feet
Proper foot support is one way to prevent pain while running with plantar fasciitis. Wear good shoes with arch support and a cushioned midsole. A well-cushioned midsole will provide ample support for your foot, reduce the strain on your Plantar Fascia, and help absorb shock.
You can also try using Kinesiology tape. These thin, elastic strips help support muscles and joints and relieve swelling.
#2: Stretch and Warmup before you Run
Stretching is essential to any workout, especially while recovering from an injury. Warming up decreases muscle tightness and joint stiffness.
Try to perform dynamic stretches that activate your hips, quads, calves, and hamstrings. You can also perform stretches that focus on the plantar fascia, such as:
- Toe extensions
- The Towel stretch
- Standing calf stretch
- Toe curls
You should also stretch and cool down after completing your run.
#3: Avoid Running On Uneven Surfaces
When you run, try to stick to gyms, tracks, or other flat surfaces. Running on uneven ground can create hazards and put your foot under greater strain.
#4: Try Cross Training
Cross-training involves adding exercises outside your primary sport to your workout. It helps you train your muscles in new ways and provides balance. Low-impact cardio workouts such as rowing, cycling, or aqua jogging can reduce stress on your feet.
#5: Ice After Running
After running with plantar fasciitis, you should ice your feet for roughly 10-15 minutes, or perform an ice bottle massage to target your heel pain directly.
#6: Take it Slow
While you get back into running, make sure you aren’t pushing your body too far. You should avoid increasing your distance or speed until your pain subsides. After that, gradually increase your distance, and never increase your mileage by more than 10%.
You should also take regular breaks and work rest days into your schedule to give your body a break.
Risks of Running with Plantar Fasciitis
If your pain subsides after a few minutes of activity, then there is minimal risk in running with plantar fasciitis. However, running through persistent pain can do you more harm than good.
You risk worsening your condition and will be at a greater risk of developing chronic plantar fasciitis or needing surgery. Not giving your body time to rest can also tear or rupture your plantar fascia.
If your pain is persistent or worsens with activity, your best option is to stop running. Do low-impact cardio workouts or cross-training until your pain improves. Heel pain that doesn’t resolve may require treatment.
Recovery
If you see no improvement in your plantar fasciitis symptoms after a month of at-home treatments, please contact a podiatrist—or have your primary care doctor refer you to one—to discuss a treatment plan.
Treatment for Plantar Fasciitis varies depending on the severity. It may involve:
- Special footwear, such as prescription orthotics
- Night splints
- Physical Therapy
- Over-the-counter pain medications (i.e., Ibuprofen, naproxen, aspirin)
- Corticosteroid injections
- Surgery
Early treatments will improve plantar fasciitis symptoms for most people. Rest, stretching, and paying attention to your pain can help your condition. It is rare for plantar fasciitis to need surgery, which is only required if a patient’s foot pain persists after 6 to 12 months.
Call the Foot Specialists of Birmingham
Plantar fasciitis is painful, and knowing how to treat it properly is essential. If you are experiencing heel pain that hasn’t improved, our staff at the Foot Specialists of Birmingham is here to help.
Dr. Linde and our podiatry team are ready to discuss your options and find a treatment plan that works for you. Contact us today!
