Running With Plantar Fasciitis: 12 Tips to Treat It Effectively and Keep Training

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Plantar fasciitis is a condition that affects many runners, causing pain and discomfort in the heel and arch of the foot. If you’re dealing with this condition, don’t despair. With the right approach, you can successfully treat plantar fasciitis and continue training. In this article, we will provide you with 12 tips to help you manage plantar fasciitis and keep running.

1. Consult a healthcare professional

Before embarking on any treatment plan, it is important to consult a healthcare professional, such as a podiatrist or orthopedic specialist. They can accurately diagnose your condition and provide personalized advice on treatment options.

2. Rest and give your feet a break

Rest is crucial for allowing your plantar fascia to heal. Avoid activities that exacerbate the pain, such as running or high-impact exercises. Instead, focus on low-impact activities like swimming or cycling to maintain your fitness level while reducing stress on your feet.

3. Wear proper footwear

Investing in a good pair of running shoes is essential for runners with plantar fasciitis. Look for shoes that provide adequate arch support, cushioning, and stability. Consider getting fitted by a professional to find the right shoe for your foot type and running style.

4. Use orthotic inserts or arch supports

Orthotic inserts or arch supports can provide additional support and alleviate strain on the plantar fascia. These inserts can be custom-made or bought over-the-counter. Experiment with different options to find the one that works best for you.

5. Stretch and strengthen your feet

Performing stretching and strengthening exercises for your feet can help alleviate the pain and prevent further injury. Exercises like calf stretches, toe curls, and towel pickups can improve flexibility and strengthen the muscles in your feet and lower legs.

6. Apply ice and massage

Applying ice to the affected area can reduce inflammation and relieve pain. Use an ice pack or a frozen water bottle and apply it to your heel for about 15 minutes at a time. Additionally, massaging your feet with a tennis ball or a frozen water bottle can help alleviate tension and promote healing.

7. Consider physical therapy

Physical therapy can be beneficial for runners with plantar fasciitis. A physical therapist can provide targeted exercises and techniques to address your specific condition and help you regain strength and flexibility in your feet.

8. Explore alternative training methods

While recovering from plantar fasciitis, it’s important to find alternative training methods that don’t aggravate your condition. Low-impact exercises like swimming, cycling, or using an elliptical machine can help you maintain cardiovascular fitness without putting excessive strain on your feet.

9. Gradually increase your training intensity

When you’re ready to return to running, start slowly and gradually increase your training intensity. This will allow your feet to adjust and minimize the risk of re-injury. Consider incorporating walking intervals into your running routine to gradually build up your endurance.

10. Use night splints

Night splints are devices that keep your feet flexed while you sleep, gently stretching the plantar fascia and Achilles tendon. Using night splints can help reduce morning pain and stiffness commonly associated with plantar fasciitis.

11. Maintain a healthy weight

Excess weight puts additional strain on your feet and can exacerbate plantar fasciitis. By maintaining a healthy weight, you can reduce the stress on your feet and promote healing.

12. Listen to your body

Finally, listen to your body and pay attention to any warning signs. If you experience pain or discomfort during or after running, take a break and reassess your training plan. Pushing through the pain can worsen your condition and prolong your recovery.

By following these 12 tips, you can effectively manage plantar fasciitis while continuing to pursue your passion for running. Remember, it’s important to be patient and consistent with your treatment plan to achieve long-term success.

Stay tuned for our next section, where we will discuss the symptoms of plantar fasciitis and how to identify them early on.

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Consult a healthcare professional for personalized guidance and treatment.



  1. What are the common symptoms of plantar fasciitis?
    Common symptoms of plantar fasciitis include heel pain, especially with the first steps in the morning, pain after long periods of standing or sitting, and increased pain after exercise or physical activity.
  2. Can running with plantar fasciitis make the condition worse?
    Running with plantar fasciitis can worsen the condition as it puts additional stress on the plantar fascia. It is important to rest and allow your feet to heal before gradually returning to running.
  3. How long does it take to recover from plantar fasciitis?
    Recovery time can vary depending on the severity of the condition and individual factors. With proper treatment and adherence to a rehabilitation plan, most people recover from plantar fasciitis within a few months.
  4. Are there any specific exercises that can help with plantar fasciitis?
    Yes, there are several exercises that can help with plantar fasciitis, including calf stretches, toe curls, and towel pickups. These exercises can improve flexibility and strengthen the muscles in your feet and lower legs.
  5. Is surgery necessary to treat plantar fasciitis?
    Surgery is usually considered a last resort for treating plantar fasciitis. Most cases can be effectively managed with conservative treatment options, such as rest, stretching, and physical therapy.
  6. How can I prevent plantar fasciitis from recurring?
    To prevent plantar fasciitis recurrence, it is important to wear appropriate footwear, maintain a healthy weight, and gradually increase training intensity. Regular stretching and strengthening exercises for your feet can also help prevent future episodes.
  7. Can plantar fasciitis resolve on its own without any treatment?
    In some cases, mild plantar fasciitis may resolve on its own with rest and conservative measures. However, seeking treatment from a healthcare professional can help speed up the recovery process and prevent further complications.

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