Running With Plantar Fasciitis: Complete Guide

As a runner, there's nothing quite as frustrating as having to take a break from training due to an injury. One of the most common injuries that runners experience is Plantar fasciitis. If you've ever dealt with this condition, you know how challenging it can be. But don't worry, with the right approach you can manage it and get back to running without pain. In this article, I'll cover everything you need to know about running with Plantar fasciitis.

What is plantar fasciitis?

Plantar fasciitis is a condition that causes pain on the bottom of the foot or the heel. It occurs when too much load is placed on the plantar fascia, a thick band of connective tissue that runs from the heel to the toes, resulting in a degenerative process of micro tears.

Plantar fasciitis symptoms: Don't ignore the warning signs!

The pain is usually described as a sharp or stabbing sensation that is worst in the morning or after prolonged periods of sitting or standing. When running, you might experience increased pain during push off. For some, the pain tends to fade with warm-up and then get worse at the end of a run. Others might experience it as a dull ache that gradually gets worse as they continue running.

As a runner, it's essential to listen to your body. Ignoring the warning signs of plantar fasciitis can cause the condition to become chronic, which can ultimately hinder your performance and even keep you from running altogether. It's important to tackle the condition as soon as you start experiencing symptoms.

What causes plantar fasciitis in runners?

The causes of plantar fasciitis are unclear. The term implies that the condition is caused by inflammation of the plantar fascia. But current research indicates that inflammation is not the primary cause of the condition. Rather, it's thought the condition is caused by too much load on the plantar fascia, resulting in a degenerative process of micro tears and a thickening of the fascia. Runners are especially susceptible to plantar fasciitis due to the repetitive impact and load placed on the feet.

The tissues of your body have a certain capacity to handle the load that's placed on them. When the load you place on a tissue exceeds its capacity, you may experience pain. This can occur when you increase the volume, frequency, or intensity of your training. In essence, it's a case of doing too much too soon, without giving the tissue enough time to recover and adapt to the increased load. You can also reach this state when your tissues capacity decreases, which can be caused by a range of factors, including aging, stress, sleep, and inadequate nutrition.

Other factors like tight calf muscles, excessive foot pronation, weak hip muscles and improper footwear can also affect the condition.

Can I continue to run with plantar fasciitis?

The short answer is yes, but with caution. Depending on the severity of your condition, you may need to take a break from running or modify your training. It's important to listen to your body and not push through the pain. Continuing to run with plantar fasciitis might make the condition worse and prolong your recovery time, so be cautious.

I recommend that you take some time off to recover until your symptoms have improved. To keep active, you can swim, cycle, or perform other activities that do not place as much load on your feet.

It's common that runners with plantar fasciitis fall into a repeating loop, where they stop running completely until their symptoms are gone, then return way too fast, leading to their symptoms returning. To get out of this loop you can perform exercises that increase the capacity of the plantar fascia, making it more resistant to pain, and gradually increase your running mileage.

Exercises that will get you back to running

Fortunately, there are several exercises you can do to alleviate plantar fasciitis pain and improve your overall foot health. The most important exercises are stretches, strength and release exercises for the plantar fascia, calf muscles and other muscles of the foot. I've already written an article that covers the 7 most important exercises for plantar fasciitis.

It's important to note that doing the exercises a few times will most likely not lead to any measurable results. You have to stay consistent and do them for weeks or even months to see significant improvement, as rehabilitation from plantar fasciitis most often takes 3 to 6 months. If you're ready to start a personalized rehabilitation program for plantar fasciitis, download the Euneo app today to get started.

Decrease load on your feet with taping

Taping is a simple and effective way to relieve pain and decrease the load on your feet, assisting in your recovery or even allowing you to keep running. However, not all taping techniques are created equal. For more in depth information on taping you can check out the complete guide to taping for plantar fasciitis.

Best running shoes for plantar fasciitis

The right footwear is important for preventing and treating plantar fasciitis. Look for supportive shoes that reduce load on the plantar fascia. I don't have any specific recommendations on the type of shoe, since what's suitable can vary considerably for each individual. You can search for advice on specific types online. Ultimately, the shoes you choose to wear should be based on your comfort and preferences.

How long is it going to take to get better?

Most people will experience relief or complete resolution of symptoms within 3 to 6 months of rehabilitation. It's common to see an immediate decrease in pain when starting the program, but it might take longer for some. If you still experience pain or limitations after completing the program I recommend that you seek help from a medical professional.

How to prevent plantar fasciitis from recurring in the future

Preventing plantar fasciitis from recurring in the future is important to keep running without pain. Some tips for preventing plantar fasciitis include gradually increasing your running mileage, being mindful of your symptoms, warming up before you run and stretching regularly. Additionally, the most important part is to stay consistent with the exercises even though you are pain free, as this will continue to increase the capacity of the plantar fascia, decreasing the chances of recurrence.

Conclusion

Plantar fasciitis can be a frustrating injury for runners and simply taking a few days or weeks off is not an effective long-term solution. It is essential to take the required measures to manage it and prevent it from happening again. By following the tips outlined in this guide you can get back to running pain-free. The most important part is to stay consistent with the exercises, and with patience and persistence, you can overcome plantar fasciitis and continue achieving your running goals.