Running is an excellent way to stay fit and active, but for those suffering from plantar fasciitis, it can be a painful challenge. This common foot condition, characterized by sharp pain in the heel, is caused by inflammation of the plantar fascia, the thick band of tissue that connects the heel bone to the toes. Runners, in particular, are susceptible to plantar fasciitis due to the repetitive stress placed on their feet.
If you’ve been diagnosed with plantar fasciitis, you may be wondering: Can I continue running, or will it make things worse? The short answer is yes, running can aggravate the condition if not managed properly. However, with the right approach, some runners can still train while allowing their feet to heal.
In this article, we’ll explore the risks of running with plantar fasciitis, how to prevent further damage, and what treatments can help you get back on track pain-free.
Understanding Plantar Fasciitis in Runners
What Causes Plantar Fasciitis?
Plantar fasciitis develops when excessive stress is placed on the plantar fascia, leading to tiny tears and inflammation. The most common causes include:
✔ Overuse from Running or Walking – High-impact activities like running increase strain on the plantar fascia.
✔ Improper Footwear – Running shoes that lack proper support can contribute to foot pain.
✔ Sudden Increases in Training – Rapidly increasing mileage or intensity can overload the plantar fascia.
✔ Tight Calf Muscles or Achilles Tendon – Limited flexibility in these areas puts extra strain on the bottom of the foot.
✔ Flat Feet or High Arches – Both foot types can lead to an imbalance in weight distribution, increasing stress on the plantar fascia.
Symptoms of Plantar Fasciitis in Runners
Plantar fasciitis pain is typically most noticeable in the morning or after long periods of rest. It may improve slightly with movement but can return or worsen after prolonged activity.
Common symptoms include:
- Sharp pain in the heel or arch of the foot
- Pain that worsens after running or standing for long periods
- Tenderness when pressing on the bottom of the foot
- A stiff or tight feeling in the foot upon waking up
Ignoring these symptoms and continuing to run without addressing the issue can lead to chronic pain and a longer recovery time.
Can Running Make Plantar Fasciitis Worse?
Yes, running can make plantar fasciitis worse if you don’t take the proper precautions. When you run, your feet absorb significant impact, and without the right support, the plantar fascia is repeatedly stretched and strained. This can cause:
✔ Increased inflammation and pain
✔ Further tearing of the plantar fascia tissue
✔ A longer recovery time, making the condition harder to treat
However, this doesn’t mean that all runners must stop running completely. With modifications and the right treatment, you may be able to continue training while managing the condition.
How to Keep Running with Plantar Fasciitis Without Making It Worse
1. Adjust Your Training Routine
- Reduce your mileage – Cut back on long runs to give your feet time to heal.
- Avoid sprinting and hills – These put extra stress on the plantar fascia.
- Cross-train with low-impact activities – Swimming and cycling can help maintain fitness while reducing strain on your feet.
- Run on softer surfaces – Trails, grass, or a treadmill can help absorb some impact.
2. Wear Supportive Running Shoes
- Choose shoes with proper arch support and a cushioned sole.
- Avoid worn-out running shoes—replace them every 300–500 miles.
- Consider footwear with a slightly elevated heel to relieve stress on the plantar fascia.
3. Use Custom Orthotics or Insoles
Custom orthotics or over-the-counter insoles can help distribute pressure more evenly across the foot. If you have flat feet or high arches, custom orthotics can provide personalized support to reduce strain.
A podiatry clinic can assess your foot structure and recommend the best orthotics to support your running mechanics.
4. Stretch and Strengthen Your Feet
Stretching and strengthening exercises can improve flexibility and reduce strain on the plantar fascia.
Best Stretches for Plantar Fasciitis:
✔ Calf Stretch – Stand facing a wall with one foot forward and the other extended back. Keep your back heel on the ground and hold the stretch for 30 seconds.
✔ Plantar Fascia Stretch – Sit down and pull your toes back toward your shin to stretch the arch of your foot.
✔ Towel Stretch – Loop a towel around the ball of your foot and gently pull towards you.
Strengthening Exercises:
✔ Toe Curls – Pick up small objects with your toes to strengthen foot muscles.
✔ Heel Raises – Stand on the edge of a step and slowly raise and lower your heels.
✔ Marble Pickup – Use your toes to grab marbles and place them in a cup.
5. Ice and Massage Your Feet
- Ice your heel for 10-15 minutes after running to reduce inflammation.
- Roll a frozen water bottle under your foot for a gentle massage.
- Massage your arch using a tennis ball or your hands to relieve tension.
6. Wear a Night Splint
Night splints keep the foot in a stretched position while you sleep, helping to reduce morning pain and stiffness.
7. Rest When Needed
Pushing through pain can make plantar fasciitis much worse. If your symptoms are severe, take a break from running and focus on recovery. It’s better to rest now than to risk a long-term injury.
When to See a Podiatrist for Plantar Fasciitis
If you’ve tried self-care strategies but your pain isn’t improving, it’s time to consult a specialist. A podiatrist in North Perth can provide a comprehensive evaluation and recommend advanced treatments, such as:
✔ Physical therapy to improve flexibility and strength
✔ Cortisone injections to reduce severe inflammation
✔ Shockwave therapy to promote healing
✔ Surgical options (in rare cases) when conservative treatments fail
Getting professional care early can prevent long-term damage and help you return to pain-free running sooner.
Running with plantar fasciitis can make the condition worse if not managed properly. However, with the right footwear, stretching routine, and training modifications, many runners can continue their workouts while supporting their recovery.
Ignoring the pain and pushing through without treatment can lead to chronic foot problems and longer recovery times. If your symptoms persist, visiting a podiatry clinic can provide expert guidance and personalized treatment options.
By taking care of your feet, listening to your body, and making smart adjustments, you can stay active without worsening your plantar fasciitis.
