How To Help Plantar Fasciitis When Running

As a passionate runner, dealing with plantar fasciitis can be a significant challenge. The stabbing pain in the heel or arch of the foot can easily derail your running routine and take away the joy of hitting the pavement. Overcoming plantar fasciitis requires a combination of patience, diligence, and a strategic approach to your training. In this article, I’ll share some insights and personal experiences on how to manage and prevent plantar fasciitis from disrupting your running journey.

Understanding Plantar Fasciitis

Plantar fasciitis is a common overuse injury that affects the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. The repetitive stress and strain from running can cause micro-tears in the plantar fascia, leading to inflammation and heel pain. I vividly remember the frustration of dealing with this condition and the impact it had on my running performance.

Seeking Professional Guidance

When I first experienced symptoms of plantar fasciitis, I sought advice from a sports medicine specialist. It’s crucial to have a professional evaluate your condition to determine the best course of action. They may recommend imaging tests to rule out other causes of foot pain and provide a personalized treatment plan. In my case, the doctor recommended a combination of physical therapy, stretching exercises, and modifications to my running routine.

Proper Footwear and Orthotics

The right footwear can make a world of difference in managing plantar fasciitis. Investing in supportive running shoes with cushioning and good arch support can help alleviate the stress on your plantar fascia. Additionally, custom orthotic inserts prescribed by a podiatrist can provide further support and stability. I can attest to the relief that came from wearing orthotics tailored to my foot mechanics.

Stretching and Strengthening

A consistent stretching and strengthening routine is essential for addressing plantar fasciitis. Calf stretches, toe curls, and towel scrunches can help improve the flexibility and strength of the muscles and tendons in your feet. I incorporated these exercises into my daily routine and noticed a gradual reduction in pain and stiffness over time.

Gradual Return to Running

It’s tempting to rush back into running once the pain subsides, but it’s crucial to ease back into your training regimen gradually. I learned the hard way that doing too much too soon can lead to a setback. Starting with low-impact activities like swimming or cycling can help maintain cardiovascular fitness while giving your feet more time to heal. As I reintroduced running, I paid close attention to any signs of discomfort and adjusted my mileage and intensity accordingly.


Dealing with plantar fasciitis while pursuing your passion for running can be a daunting experience, but it’s not insurmountable. By taking a holistic approach that combines professional guidance, proper footwear, targeted exercises, and a gradual return to running, you can effectively manage and prevent plantar fasciitis. My journey through this injury has taught me the value of patience and perseverance, and I hope that sharing these insights will help fellow runners overcome this obstacle and continue pursuing their running goals with confidence.