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Plantar Fasciitis: A Runner's Guide to Understanding, Preventing, and Treating

Plantar Fasciitis: A Runner's Guide to Understanding, Preventing, and Treating

Plantar fasciitis is a common and often frustrating condition for runners. This painful condition can significantly impact your running routine and overall well-being. In this blog post, we'll dive into what plantar fasciitis is, how it affects runners, and what you can do to manage and prevent it.

What is Plantar Fasciitis? Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to the toes. It's a common injury among runners due to the repetitive stress placed on the feet during running.

Approximately 10 percent of runners will have plantar fasciitis in their careers.

How Does Plantar Fasciitis Affect Runners?

  1. Pain & Discomfort: The hallmark symptom of plantar fasciitis is a sharp, stabbing pain in the heel or arch of the foot. This pain is usually most severe during the first few steps in the morning or after periods of rest, but it can also occur during and after running.

  2. Reduced Performance: The pain and discomfort can hinder your running performance and limit the distance you can cover comfortably.

  3. Altered Running Form: Runners with plantar fasciitis may unconsciously change their running form to avoid pain, which can lead to other injuries or imbalances.

What to Do to Help Plantar Fasciitis:

  1. Time: Give your feet time to heal. Reduce or modify your running routine to avoid overuse. Getting professional help can help with both form and training volume.

  2. Stretching: Incorporate gentle stretching exercises for the calf muscles and Achilles tendon. These stretches can help relieve tension on the plantar fascia.

  3. Strengthening: Strengthen the muscles of your feet and lower legs to provide better support.

4 . Night Support: Works while you sleep by cradling your foot in the proper position to help you get on your feet in the morning.

5. Footwear: Ensure you have proper running shoes that provide adequate arch support and cushioning. This is the difference of going to a your local running shoe store and buying your shoes on line because they look cute. I am always about strengthening your feet & minimal shoes help with that. BUT if you are having feet pain and running many miles. Recovery slides can really help.

6. KT Taping: KT tape can provide additional support and pain relief.

7. PEACE & LOVE: Applying ice (roll foot over a frozen water bottle) and taking over-the-counter anti-inflammatory medications may help reduce pain and inflammation. But, PEACE & LOVE is the better way.

8. Professional Help: If the pain persists, consider consulting a sports medicine specialist or physical therapist for personalized treatment and advice.


Plantar fasciitis is a challenging condition for runners, but with the right approach, you can manage it effectively and get back on track.

Remember, early intervention and a comprehensive treatment plan that includes exercises, taping, and rest can make a significant difference in your recovery.

Don't let plantar fasciitis hold you back from your running goals.


Want more help?

Our Happy Feet Challenges works on all areas of the foot and ankle that play a key role in Plantar Fasciitis! Click to join.


If you need help with your running, our Running Assessment has all the tools for you! Muscle imbalance testing, form help for injury prevention and performance goals, and 8-weeks of personalized strength exercises.


Other programs to help you

Join our Running Workshop here!


Learn how you can run more efficiently Running Assessment


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