How runners can fix their plantar fasciitis

By Henry Howard

Among the most common injuries for runners is plantar fasciitis, a sharp pain often felt in the heel that can linger for long periods of time. It is characterized by being most painful when the person first awakens.

For some people, it is debilitating and forces them to pause running until it heals. For others, they can work through it.

As someone who dealt with plantar fasciitis for the better part of a year, I can vouch that it sometimes takes months or longer to find relief. For others, a solution can be found more quickly, while there are some people who must eventually give up running altogether.

While there are no one-size-fits-all solutions, here is a question-and-answer guide on how runners can fix their plantar fasciitis.

What are the ways for runners to overcome plantar fasciitis?

When the first signs of plantar fasciitis are identified, it’s best to reduce running volume and use the heat, not ice, approach and follow the MEAT method (Why MEAT is better than RICE explained).

Runners should also use this time to perform stretching exercises, focusing on calf and plantar fascia stretches to improve flexibility. They should also perform exercises to strengthen the foot and calf muscles.

You might also want to take a second look at the running shoes you have been wearing and have an expert at a local running store properly evaluate your gait then make recommendations.

Another good option is regularly using a foam roller or massage ball to release tension in the foot and engaging in low-impact cross-training activities like swimming or cycling during recovery.

Why does recovery time for runners with plantar fasciitis vary so much?

Recovery time for runners with plantar fasciitis can vary significantly due to the severity of the injury; the runner’s age, health and fitness; lifestyle factors; and more.

Generally speaking, younger people, those who seek treatment earlier and runners who are healthier will recover more quickly than others.

Of course, those who consistently follow prescribed treatments and exercises can speed recovery.

Those who do not recover as quickly may have a history of foot problems; be carrying around

extra body weight, which can stress the plantar fascia; or have jobs that require long periods of standing.

Given all these variables and many more, recovery can range from a few weeks to several months. It's important for runners to work with health-care professionals to develop personalized treatment plans and set realistic recovery expectations.

How can a physical therapist help relieve plantar fasciitis?

Based on my experience with overcoming plantar fasciitis, I would recommend working with a physical therapist (PT) for targeted treatments and exercises. My PT has provided me with treatments such as cupping (didn’t work for me) and dry needling (works incredibly for me) Here’s a Q&A on understanding dry needling for runners.

She has also given me regular exercises to do as preventive measures. I work those into my pre-run routine every time. Those have strengthened my lower leg tissues, alleviated the plantar and also limited other leg issues.

How do I know when it is safe to run again when I have plantar fasciitis?

Just like finding the right treatment that works, there is a lot of variability in determining when the time is right to start running once again.

When an injury like plantar flares up, I generally give my runners three days off. Often that is enough time to let the body heal itself. But for plantar fasciitis cases that last longer, often weeks and months may elapse before the runner can safely return to hitting the pavement or trails.

For runners with a long layoff due to plantar, it’s highly recommended to slowly increase mileage and intensity when resuming training in a gradual and cautious approach.

Here's a strategy to help you safely resume running:

• Wait for the pain to ease: Ensure your pain has significantly decreased or disappeared before attempting to run.

• Start with walking: Lesser experienced (or oft-injured) runners might want to begin with brisk walks to test how their foot responds to impact. Others should consider starting with run-walks. For example 1 minute run, 1 minute walk, repeating for 30 minutes to start.

• Gradually increase runs: Slowly increase your running time and decrease walking time.

• Monitor your pain during and after runs: Stop if the pain is compromising your run, like changing your gait. If the pain lingers after your run, you will also want to pause the comeback. Wait for it to subside before trying again.

• Maintain stretching and strengthening: Continue your rehab exercises to support recovery.

• Consult with professionals: Remember, recovery timelines vary. It's often beneficial to consult with your coach, a sports medicine professional or physical therapist for personalized advice on returning to running safely.

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