How Runners Can Treat and Prevent Plantar Fasciitis

Recently, many patients have come in with issues surrounding plantar fasciitis. Here is more about this condition, how you can treat it, and most importantly, how you can prevent plantar fasciitis for runners.

What is Plantar Fasciitis?

Plantar fasciitis is a common condition that causes heel pain. It occurs when the tough tissue along the sole of the foot–the plantar fascia–becomes inflamed. The plantar fascia attaches to the heel bone and the base of the toes, and is critical in foot mechanics while walking or running. Overuse results in tiny tears in the tissue, causing pain and inflammation.

What causes Plantar Fasciitis?

Increased tension in the plantar fascia can occur with regular walking or running. You may develop plantar fasciitis from the following causes:

  • An increase in activity level, such as starting a running training program

  • Failure to properly stress

  • The structure or shape of the foot, such as having flat feet or high arches

  • The surface on which you are standing, walking or running

  • The type of shoes you wear–either while running or during everyday

Age and weight are also contributing factors to plantar fasciitis. It occurs most commonly to those between ages 40-60, and can occur if you are overweight.

How do you know you have plantar fasciitis?

The condition is typically recognized with intense heel pain, either a sharp pain or a dull ache.

You may specifically feel pain when you first take a step in the morning. The pain can recur after long periods of sitting, but it tends to fade after it is warmed up, such as during a run.

How to treat plantar fasciitis for runners

Plantar fasciitis can be a stubborn condition, and gets worse and more difficult to treat the longer you have it.

Start by icing the area, stretching regularly, and modifying or avoiding activities that cause pain.

Taking pain relievers such as ibuprofen and naproxen sodium (Aleve) can ease pain and inflammation.

If you’re eager to get back to running, working with a physical therapist that specializes in runners is a great idea.

An orthopedic physical therapist can provide custom exercises to stretch the plantar fascia and Achilles tendon, as well as tips to strengthen your lower leg muscles.

A running physical therapist may also recommend athletic taping and night splints to hold the tendons in a lengthened position overnight to promote stretching.

Orthotics may also be recommended, either off-the-shelf or custom-fitted to help distribute the pressure on your feet more evenly.

If after several months, you are still suffering from plantar fasciitis, a physical therapist for runners may suggest steroid injections, shock wave therapy, or ultrasonic tissue repair.

How to Prevent Plantar Fasciitis

If you want to remain injury-free, there are a variety of ways you can prevent this stubborn disorder.

  • Maintain a healthy weight to reduce the stress on your plantar fascia

  • Wear supportive shoes with a low to moderate heel and good arch support

  • Replace old running shoes before they stop supporting and cushioning your feet

  • Avoid sudden changes in your training routine, and mix up your running schedule with low-impact support

  • Regularly stretch your plantar fascia, Achilles tendon, and calf muscles

What to do if you’re a runner with plantar fasciitis

Schedule an appointment with a physical therapist who specializes in runners to get a customized recovery routine so you can get back on track.

Jen Davis