Can You Run With Plantar Fasciitis?

The question of “can you run with plantar fasciitis” comes up all the time. The simple answer is yes! The more complicated answer would be yes, but you should listen to your body and realize that there are going to be painful challenges that will come with those runs. In this article we will define what plantar fasciitis is, describing some of the challenges that come with running with plantar fasciitis, and some methods of managing your plantar fasciitis so that you can continue your training and running routine with minimal discomfort. 

What is Plantar Fasciitis?

Plantar fasciitis is a common foot condition characterized by inflammation and irritation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. The plantar fascia provides support to the arch of the foot and helps absorb shock during walking and running. When subjected to excessive strain or repetitive stress, the plantar fascia can develop small tears and become inflamed, resulting in pain and discomfort. Plantar fasciitis is often characterized by sharp or stabbing pain in the heel or arch of the foot, especially upon the first steps in the morning or after prolonged periods of rest.

Plantar fasciitis is one of the most prevalent foot conditions, affecting a significant number of individuals. It can occur in people of all ages, but it is more common in adults, particularly between the ages of 40 and 60. Athletes, runners, and individuals who engage in activities that involve repetitive foot movements are more susceptible to developing plantar fasciitis.

The primary symptom of plantar fasciitis is heel pain, usually experienced as a sharp or stabbing sensation. The pain is often most severe in the morning or after prolonged periods of rest, as the plantar fascia tightens during inactivity.  Pain may also be present during activities that involve standing, walking, or running for extended periods.  Some individuals may experience pain or discomfort in the arch of the foot, along with heel pain.  Plantar fasciitis symptoms usually develop gradually over time and may worsen if left untreated.  Stiffness and reduced flexibility in the foot and ankle are common accompanying symptoms.  Symptoms may improve with rest or non-weight-bearing activities but can return when resuming physical activity.

It’s important to note that while these symptoms are commonly associated with plantar fasciitis, a proper diagnosis from a healthcare professional is essential to rule out other potential causes of foot pain.

Plantar fasciitis and it’s limitations

Plantar fasciitis can have a significant impact on physical activities, particularly those that involve weight-bearing on the feet. Here are some ways in which plantar fasciitis can affect one’s ability to participate in various activities:

• Running and Jogging:
  • Pain and discomfort: Plantar fasciitis can cause significant heel pain and discomfort while running or jogging, making it difficult to maintain a consistent pace or distance.
  • Impact on performance: The pain and limitations imposed by plantar fasciitis can lead to a decrease in running performance, affecting speed, endurance, and overall training progress.
• Walking and Standing:
  • Discomfort during daily activities: Walking or standing for prolonged periods can exacerbate the pain associated with plantar fasciitis, making routine activities challenging and uncomfortable.
  • Reduced mobility: Plantar fasciitis can limit one’s ability to walk or stand for extended periods, potentially affecting daily routines and quality of life.
• Sports and High-Impact Activities:
  • Impaired performance: Plantar fasciitis can impact performance in sports that involve running, jumping, or quick changes in direction. It may limit agility, speed, and overall athletic ability.
  • Increased risk of injury: The compromised stability and altered gait caused by plantar fasciitis may increase the risk of other foot and lower limb injuries during sports or high-impact activities.
• Exercise and Fitness Training:
  • Modification of workouts: Individuals with plantar fasciitis may need to modify their exercise routines, substituting high-impact activities with low-impact alternatives to reduce stress on the foot.
  • Limitations on intensity: The pain and discomfort associated with plantar fasciitis may require individuals to decrease the intensity of their workouts, impacting cardiovascular fitness and muscle strength gains.
• Occupational Impact:
  • Jobs that involve prolonged standing or walking can be particularly challenging for individuals with plantar fasciitis, leading to decreased productivity and increased discomfort during work hours.

Things to consider

It’s important to note that while plantar fasciitis can impact physical activities, proper management, including rest, treatment, and rehabilitation exercises, can help individuals recover and gradually return to their desired level of activity. Seeking professional medical advice and following a structured treatment plan are crucial for minimizing the impact of plantar fasciitis on physical activities.

Plantar fasciitis often develops due to repetitive strain on the plantar fascia. Activities that involve excessive running, jumping, or walking can lead to micro-tears and inflammation in the fascia.  Certain foot mechanics, such as flat feet (pronation) or high arches (supination), can increase the risk of plantar fasciitis. These conditions alter the distribution of weight and stress on the plantar fascia.  Tightness in the calf muscles can contribute to plantar fasciitis by putting additional strain on the plantar fascia. The tightness can limit ankle mobility and increase tension on the fascia.  Wearing shoes that lack proper arch support, cushioning, or do not fit well can increase the risk of plantar fasciitis. Inadequate footwear fails to provide adequate shock absorption and support to the foot.

Who It Affects

Plantar fasciitis commonly affects individuals between the ages of 40 and 60, although it can occur at any age.  Excess body weight can increase the stress on the plantar fascia, leading to its inflammation and subsequent development of plantar fasciitis.  Jobs or activities that involve prolonged standing, walking on hard surfaces, or intense physical activity can put individuals at higher risk for plantar fasciitis.  Activities that involve repetitive impact on the feet, such as running, dancing, aerobics, and ballet, increase the risk of developing plantar fasciitis.  Flat feet (overpronation) or high arches (supination) can predispose individuals to plantar fasciitis due to altered foot mechanics and increased stress on the plantar fascia.  Individuals with a history of foot injuries, including stress fractures or previous episodes of plantar fasciitis, are at a higher risk of developing the condition again.  Wearing shoes with inadequate arch support, cushioning, or improper fit can contribute to the development of plantar fasciitis.

It’s important to note that while these factors increase the risk of developing plantar fasciitis, the condition can also occur in individuals without any specific risk factors. Proper management and preventive measures can help reduce the likelihood of developing plantar fasciitis or prevent its recurrence.

Anatomy of the foot and the role of the plantar fascia

The foot is a complex structure composed of bones, muscles, tendons, ligaments, and other soft tissues. Understanding the anatomy of the foot helps in comprehending the role of the plantar fascia and its significance in foot function. Here is an overview of the foot’s anatomy and the role of the plantar fascia:

I. Bones of the Foot A. Tarsal Bones: The foot consists of seven tarsal bones that form the back part of the foot, including the calcaneus (heel bone), talus, navicular, cuboid, and three cuneiform bones. B. Metatarsal Bones: Five long metatarsal bones extend from the midfoot to the base of the toes. C. Phalanges: The toes are made up of fourteen phalanges, with each toe having three, except for the big toe, which has two.

II. Joints and Ligaments A. Tarsal Joints: The articulations between the tarsal bones allow for movement and stability within the foot. B. Metatarsophalangeal Joints: These joints connect the metatarsal bones with the proximal phalanges of the toes. C. Interphalangeal Joints: These joints exist between the phalanges and allow for toe flexion and extension. D. Ligaments: Various ligaments support the foot’s joints, providing stability and preventing excessive movement.

III. Muscles and Tendons A. Intrinsic Muscles: The foot has numerous intrinsic muscles located within the foot itself. They help control fine movements and provide arch support. B. Extrinsic Muscles: Muscles originating from the leg extend into the foot, controlling larger movements, such as dorsiflexion and plantarflexion. C. Tendons: Tendons connect the muscles to the bones and allow for coordinated movement and force transmission.

IV. Plantar Fascia A. Location and Structure: The plantar fascia is a thick band of connective tissue located on the plantar (bottom) surface of the foot. It extends from the calcaneus (heel bone) to the base of the toes, forming the foot’s longitudinal arch. B. Function: The primary role of the plantar fascia is to support the arch of the foot and provide stability during weight-bearing activities. It acts as a shock absorber, helping to distribute the forces generated during walking, running, and jumping. C. Load-Bearing: The plantar fascia bears significant load and tension when the foot pushes off the ground during activities, absorbing and releasing energy to facilitate efficient movement. D. Stabilization: The plantar fascia also stabilizes the foot’s arch, preventing excessive flattening or collapse during weight-bearing.

The plantar fascia plays a crucial role in foot mechanics, providing support, stability, and shock absorption. When subjected to excessive stress or strain, it can become inflamed and painful, leading to the condition known as plantar fasciitis. Understanding the anatomy and function of the plantar fascia is essential in comprehending the impact of plantar fasciitis and developing appropriate treatment and preventive measures.

Diagnosis and treatment options for plantar fasciitis

• Diagnosis of Plantar Fasciitis
  • Medical history and physical examination: A healthcare professional will evaluate the patient’s medical history and symptoms, including the nature and location of pain, activity level, and any previous foot injuries. 
  • Palpation and tenderness test: The healthcare provider may press or palpate the bottom of the foot to identify areas of tenderness or pain along the plantar fascia. 
  • Imaging tests: In some cases, imaging tests such as X-rays, ultrasound, or MRI may be recommended to rule out other foot conditions and assess the extent of damage or inflammation.
• Treatment Options for Plantar Fasciitis
  • Conservative Approaches:
    • Rest and activity modification: Avoiding or minimizing activities that worsen symptoms helps reduce stress on the plantar fascia, allowing it to heal. 
    • Ice therapy: Applying ice packs or ice massage to the affected area can help reduce pain, inflammation, and swelling. 
    • Stretching and strengthening exercises: Specific stretching exercises for the calf muscles, Achilles tendon, and plantar fascia can help improve flexibility, reduce tension, and promote healing. 
    • Orthotic devices: Arch supports, heel cups, or custom orthotic inserts may be used to provide support, cushioning, and proper alignment, reducing strain on the plantar fascia. 
    • Nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter medications like ibuprofen or naproxen can help reduce pain and inflammation.

• Physical Therapy:
  • Manual therapy: Hands-on techniques such as massage, joint mobilization, and soft tissue manipulation can help alleviate pain and improve foot function. 
  • Ultrasound or electrical stimulation: These modalities may be used to promote tissue healing, reduce inflammation, and alleviate pain. 
  • Gait analysis and correction: Identifying and addressing abnormal foot mechanics or gait abnormalities through exercises and gait retraining can reduce stress on the plantar fascia.

• Extracorporeal Shockwave Therapy (ESWT):
  • ESWT involves delivering controlled shockwaves to the affected area, promoting tissue healing and pain reduction. 
  • It is typically used when conservative treatments have not provided adequate relief.

• Corticosteroid Injections:
  • In some cases, a corticosteroid injection may be administered to reduce inflammation and provide short-term pain relief. 
  • However, this option is typically reserved for severe or persistent cases due to potential side effects and the risk of plantar fascia rupture.

• Surgical Intervention:
  • Surgery is considered as a last resort when conservative treatments have failed to alleviate symptoms after an extended period. 
  • Procedures may involve releasing or partially detaching the plantar fascia to relieve tension and promote healing.

It’s important for individuals with plantar fasciitis to consult with a healthcare professional for an accurate diagnosis and to develop an appropriate treatment plan tailored to their specific needs. Early intervention and adherence to treatment recommendations are key to managing plantar fasciitis effectively.

Challenges of running with plantar fasciitis

Running with plantar fasciitis can present several challenges due to the pain and discomfort associated with the condition. Here are some of the main challenges that individuals may face when trying to continue running while dealing with plantar fasciitis:

Common Challenges

• Pain and Discomfort: Plantar fasciitis typically causes sharp, stabbing heel pain or aching discomfort in the foot. Running can exacerbate these symptoms, making each step painful and hindering the enjoyment of the activity.
• Increased Inflammation: Running is a high-impact activity that places significant stress on the plantar fascia. This can lead to increased inflammation and irritation of the already damaged tissue, further prolonging the healing process.
• Worsening of Symptoms: Continued running with plantar fasciitis can exacerbate the condition, potentially leading to more severe pain and a longer recovery period. Ignoring the pain and pushing through can lead to a chronic and more difficult-to-treat condition.
• Impact on Performance: Plantar fasciitis can significantly impact running performance. The pain and discomfort may lead to altered running mechanics, favoring one foot over the other or causing a change in stride. This can affect speed, endurance, and overall running efficiency.
• Risk of Further Injury: Running with plantar fasciitis can put additional stress on the foot and increase the risk of developing other foot and lower limb injuries. Compensation patterns due to the pain may result in overuse injuries in other areas of the body, such as the knees, hips, or back.
• Delayed Healing and Prolonged Recovery: Running without proper rest and treatment can impede the healing process and prolong the recovery time for plantar fasciitis. It’s important to prioritize rest and follow appropriate treatment protocols to promote recovery.

It’s crucial for individuals with plantar fasciitis to listen to their bodies and consult with healthcare professionals to determine the best course of action. In many cases, modifying or temporarily ceasing running activities may be necessary to allow the plantar fascia to heal properly. Gradual return to running should be guided by medical advice and involve appropriate rehabilitation exercises and strategies to minimize the risk of re-injury.

Impact on performance and training goals

Plantar fasciitis can have a significant impact on running performance and training goals due to the pain, discomfort, and limitations it imposes. Here are some ways in which plantar fasciitis can affect performance and training:

• Decreased Running Intensity and Volume: Individuals with plantar fasciitis often experience pain and discomfort during running. As a result, they may have to reduce the intensity or duration of their runs or even take breaks from running altogether. This reduction in training volume can hinder progress and slow down fitness improvements.
• Altered Running Mechanics: To compensate for the pain caused by plantar fasciitis, runners may inadvertently modify their running mechanics. This can lead to changes in stride length, foot strike pattern, or overall running form. Altered mechanics can impact running efficiency, speed, and performance, potentially hindering training goals.
• Limited Training Variety: Runners with plantar fasciitis may need to avoid certain types of training, such as high-intensity intervals, speed work, or long-distance runs. These limitations can impact the diversity and effectiveness of training, potentially hindering improvements in speed, endurance, and overall performance.
• Impaired Training Consistency: Consistency is crucial for making progress in running. However, plantar fasciitis can disrupt training consistency due to the need for rest and recovery periods. Inconsistent training can result in a plateau or regression in performance rather than steady improvement.
• Mental and Emotional Impact: Plantar fasciitis can take a toll on a runner’s mental and emotional well-being. The frustration and disappointment of being unable to train at the desired intensity or achieve training goals can lead to feelings of discouragement, decreased motivation, and potential mental burnout.
• Increased Risk of Overcompensation Injuries: When runners try to push through plantar fasciitis pain, they may unknowingly alter their gait or load-bearing patterns, leading to increased stress on other areas of the body. This can raise the risk of developing overcompensation injuries in the knees, hips, or other lower limb structures.

It’s important for runners with plantar fasciitis to prioritize their long-term well-being and recovery. This may involve modifying training routines, incorporating cross-training activities that do not exacerbate symptoms, seeking professional guidance, and adhering to treatment protocols. Gradual return to running, along with rehabilitation exercises and proper management, can help minimize the impact of plantar fasciitis on performance and training goals over time.

Potential risks and complications

While plantar fasciitis is a common and treatable condition, there are potential risks and complications associated with it, especially if not managed properly. Here are some potential risks and complications of plantar fasciitis:

• Chronic Pain: If plantar fasciitis is not adequately addressed or if individuals continue to engage in activities that aggravate the condition, it can become chronic. Chronic plantar fasciitis can result in persistent and debilitating foot pain that can significantly impact daily activities and quality of life.
• Foot and Leg Imbalances: Plantar fasciitis can alter foot mechanics and load distribution, leading to imbalances in the feet and legs. These imbalances can contribute to other foot conditions, such as Achilles tendonitis, shin splints, stress fractures, or knee and hip problems.
• Decreased Physical Activity: Severe plantar fasciitis pain can limit physical activity levels and participation in sports or exercises. This reduction in activity can lead to decreased cardiovascular fitness, muscle strength, and overall physical well-being.
• Impact on Mobility and Function: Chronic plantar fasciitis can affect mobility and limit one’s ability to walk or perform daily activities comfortably. It may lead to stiffness, reduced range of motion in the foot and ankle, and difficulties with balance and stability.
• Reduced Performance in Sports and Physical Activities: Plantar fasciitis can hinder performance in sports and physical activities that involve running, jumping, or quick changes in direction. Decreased performance can negatively affect competitiveness, training progress, and overall enjoyment of the activity.
• Psychological and Emotional Impact: Dealing with chronic foot pain and limitations in physical activity can have psychological and emotional implications. It can lead to frustration, stress, decreased motivation, and a diminished sense of well-being.
• Delayed Recovery: Without appropriate management and treatment, plantar fasciitis can take longer to heal, potentially delaying the return to normal activities and sports. Delayed recovery can prolong the discomfort and frustration associated with the condition.

It is important to seek professional medical advice for proper diagnosis and treatment of plantar fasciitis. Early intervention, adherence to treatment plans, and appropriate modifications to activities can help mitigate the risks and complications associated with the condition.

Rest and recovery for Managing Plantar Fasciitis for Runners

Rest and recovery are essential components of managing plantar fasciitis for runners. Taking time to allow the plantar fascia to heal and reducing stress on the affected foot can help alleviate symptoms and promote recovery. Here are some key considerations for rest and recovery when dealing with plantar fasciitis as a runner:

Rest And Recovery Tips

• Temporary Break from Running: It is often necessary to temporarily stop or reduce running activities to give the plantar fascia a chance to heal. Continuing to run through the pain can worsen the condition and prolong the recovery process. The duration of the break will vary depending on the severity of the plantar fasciitis and the individual’s response to treatment.
• Active Recovery: While taking a break from running, it is important to engage in alternative low-impact activities that do not aggravate the condition. Low-impact exercises such as swimming, cycling, or using an elliptical machine can help maintain cardiovascular fitness and muscular endurance while reducing stress on the foot.
• Ice Therapy: Applying ice to the affected area can help reduce pain, inflammation, and swelling. Ice can be applied for 15-20 minutes at a time, several times a day. It is recommended to use an ice pack or wrap the ice in a towel to prevent direct contact with the skin.
• Elevation: Elevating the foot can help reduce swelling and improve blood circulation. When resting, try to keep the affected foot elevated above the level of the heart as much as possible.
• Gentle Stretching: Performing gentle stretching exercises for the calf muscles and the plantar fascia itself can help improve flexibility and alleviate tension. It is important to do these stretches within a pain-free range of motion and avoid overstretching.
• Massage and Self-Myofascial Release: Massaging the foot and calf muscles can help relax the tissues and promote blood flow to the area. Self-myofascial release techniques using a foam roller or a tennis ball can also be beneficial in releasing tension and tightness in the plantar fascia.
• Supportive Footwear: Wearing supportive and cushioned footwear with proper arch support can help reduce stress on the plantar fascia and provide additional comfort during the recovery period. Avoid walking barefoot or wearing unsupportive shoes that may aggravate the condition.
• Gradual Return to Running: Once symptoms have significantly improved and with guidance from a healthcare professional, gradually reintroduce running into your routine. Start with shorter distances and lower intensities, and monitor how your foot responds. Gradual progression allows the plantar fascia to adapt and reduces the risk of reinjury.

Remember, rest and recovery should be individualized based on the severity of the condition and professional medical advice. It is important to be patient and give the body adequate time to heal to prevent further complications and promote a successful return to running.

Stretching and strengthening exercises for Managing Plantar Fasciitis for Runners

Stretching and strengthening exercises play a crucial role in managing plantar fasciitis for runners. They help improve flexibility, reduce tension, and strengthen the muscles and structures that support the foot. Here are some effective stretching and strengthening exercises that can be beneficial for runners with plantar fasciitis:

• Calf Stretches: a. Wall Calf Stretch: Stand facing a wall with one foot in front of the other. Place your hands on the wall at shoulder height. Keeping the back leg straight and the heel on the ground, lean forward, and feel the stretch in the calf of the back leg. Hold for 30 seconds and repeat on both sides. b. Standing Calf Stretch: Stand facing a wall with both hands against the wall for support. Step one foot back, keeping it straight. Bend the front knee while keeping the back heel on the ground. Feel the stretch in the calf of the back leg. Hold for 30 seconds and repeat on both sides.
• Plantar Fascia Stretch: a. Plantar Fascia Stretch: Sit on a chair and cross one foot over the opposite knee. Hold the base of the toes with one hand and gently pull them toward you, feeling a stretch along the arch of the foot. Hold for 30 seconds and repeat on both feet.
• Toe Stretch: a. Toe Extension Stretch: Sit on a chair and place a thick rubber band around all of your toes. Spread your toes apart against the resistance of the band and hold for a few seconds. Repeat 10-15 times.
• Towel Curl: a. Towel Curl: Place a small towel on the floor in front of you. Sit on a chair with your feet flat on the ground. Use your toes to scrunch up the towel and pull it toward you. Repeat 10-15 times.
• Calf Raises: a. Calf Raises: Stand with your feet hip-width apart, holding onto a stable support for balance. Rise up onto your toes as high as possible, then lower back down. Repeat 10-15 times.
• Arch Strengthening: a. Short Foot Exercise: Sit on a chair with your feet flat on the ground. Keeping your toes relaxed, try to lift the arches of your feet off the ground while keeping the balls of your feet in contact with the floor. Hold for a few seconds and repeat 10-15 times.

Remember to perform these exercises within a pain-free range of motion and gradually increase the intensity as tolerated. It’s important to consult with a healthcare professional or a physical therapist to ensure proper technique and to receive individualized exercise recommendations based on your specific condition and needs. Consistency and regular practice of these exercises can contribute to the overall management and recovery of plantar fasciitis in runners.

Footwear considerations for Managing Plantar Fasciitis for Runners

Footwear plays a crucial role in managing plantar fasciitis for runners. The right shoes can provide adequate support, cushioning, and stability, reducing stress on the plantar fascia and promoting comfort during running. Here are some important footwear considerations for runners with plantar fasciitis:

What To Look For:

• Arch Support: Look for running shoes with proper arch support. Shoes that provide firm support to the arch can help reduce strain on the plantar fascia and promote better alignment of the foot.
• Cushioning: Choose running shoes with ample cushioning in the heel and forefoot areas. Good cushioning helps absorb shock and reduces impact on the plantar fascia during running.
• Stability and Motion Control: If you have issues with foot pronation (flat feet) or overpronation, consider shoes with stability features or motion control properties. These shoes provide added support and help control excessive inward rolling of the foot, reducing stress on the plantar fascia.
• Heel Counter: A firm heel counter (the back part of the shoe that holds the heel) can provide stability and prevent excessive movement of the foot inside the shoe. This can help reduce strain on the plantar fascia and improve overall foot support.
• Proper Fit: Ensure that your running shoes fit well and have enough room for your toes to move comfortably. Shoes that are too tight can exacerbate symptoms and increase pressure on the plantar fascia.
• Replace Worn-out Shoes: Running shoes lose their cushioning and support over time. Replace your running shoes regularly, typically every 300-500 miles or when you notice signs of wear and tear.
• Custom Orthotics or Inserts: In some cases, custom orthotics or over-the-counter arch supports can provide additional support and help alleviate symptoms. Consult with a healthcare professional or podiatrist to determine if orthotics are necessary and to get proper recommendations.

Remember that individual needs may vary, and it’s important to find the right shoes that work best for your specific foot structure and condition. Consulting with a knowledgeable shoe specialist or visiting a specialty running store can help you find the appropriate footwear for your needs. Regularly assess and update your footwear to ensure optimal support and comfort while managing plantar fasciitis as a runner.

Orthotic devices and other supportive aids for Managing Plantar Fasciitis for Runners

Orthotic devices and other supportive aids can be beneficial in managing plantar fasciitis for runners. They provide additional support, cushioning, and stability to the foot, helping to alleviate symptoms and reduce stress on the plantar fascia. Here are some common orthotic devices and supportive aids that can assist runners with plantar fasciitis:

What To Look For:

• Off-the-Shelf Arch Supports and Inserts: These are pre-made orthotic inserts that can be purchased over the counter. They provide arch support and cushioning to help distribute pressure evenly and reduce strain on the plantar fascia. They are available in various shapes, sizes, and materials to accommodate different foot types and shoe styles.
• Custom Orthotics: Custom orthotics are specially designed inserts made to fit the unique contours of an individual’s feet. They are typically prescribed and crafted by a healthcare professional or podiatrist. Custom orthotics provide personalized support and can address specific foot issues and imbalances that contribute to plantar fasciitis.
• Heel Cups and Pads: Heel cups and pads are inserts that provide targeted cushioning and support to the heel area. They help absorb shock and reduce pressure on the plantar fascia during running. Heel cups can be worn inside the shoe and provide additional comfort and protection to the affected area.
• Night Splints: Night splints are devices worn during sleep to keep the foot and ankle in a stretched position. They help maintain gentle, prolonged stretching of the plantar fascia and calf muscles, promoting flexibility and reducing morning pain and stiffness.
• Strapping and Taping: Strapping and taping techniques involve using athletic tape or specialized adhesive strips to provide support and stability to the foot. They can help offload the stress on the plantar fascia and provide temporary relief during running.
• Compression Socks: Compression socks apply gentle pressure to the foot and lower leg, improving blood circulation and reducing swelling. They can help alleviate pain and discomfort associated with plantar fasciitis during running and aid in recovery post-run.
• Foot Rollers and Massage Tools: These aids can be used to massage and stretch the plantar fascia and surrounding muscles. They help promote blood flow, release tension, and reduce pain. Rolling a frozen water bottle under the foot can also provide cooling and pain relief.

It’s important to note that while supportive aids can provide temporary relief, they should be used in conjunction with other management strategies and under the guidance of a healthcare professional. They can be helpful during the recovery phase or while gradually returning to running, but addressing the root causes and implementing comprehensive treatment approaches is crucial for long-term management of plantar fasciitis.

Conclusion

As you can see it is possible to maintain your training plan and running routine with plantar fasciitis, but know that if left unchecked it will get worse, leaving you in too much pain to run. Use this guide to understand the drawbacks of plantar fasciitis and our recommendations for aids to help manage your pain while training. 

Please check out some of our other articles about running and plantar fasciitis:

Top 10 Stretches for People Suffering from Plantar Fasciitis