Put simply, plantar fasciitis is an inflammation of the plantar fascia band, a thick layer of tissue on the sole of the foot. The all-important question for runners is: can I run with plantar fasciitis? It may even help you to strengthen your foot and protect you in the long run.
To answer the question directly: it depends. Since this band of tissue is connected to so many parts of your foot and leg, there are a ton of factors that can contribute to plantar fasciitis—basically, any weakness or alignment issue in your lower body that changes the way you run can impact how much stress gets put on your plantar fascia. This inflammation can occur as a result of overuse, poor running, or overstraining of the calves and hips, says Bianca Beldini, D.
The easy-to-recognize sharp, stabbing pain associated with plantar fasciitis is notoriously at its worst first thing in the morning, when you get out of bed and take your first steps.
For this reason, Ragland recommends stretching your foot out by wrapping a towel, elastic exercise band, or similar tool—I used a yoga strap, which was easiest for me to maintain a firm grip on—around the bottom of your foot and pulling it toward you for a few reps about 15 to 30 seconds each time before getting out of bed. Since plantar fasciitis can sometimes be aggravated by tightness in connected muscles in the feet and calves—for example, the Achilles tendon—many experts recommend stretching the feet and the calves in particular to help relieve plantar fasciitis pain.
Some other stretches to try : Extend your leg and flex your foot up and down a few times; or extend your leg, placing your heel on the bed, and gently pull your big toe back toward your ankle and hold for 15 to 30 seconds. Once you get up and moving, the pain should improve as you walk, and using a tool like a lacrosse or tennis ball or spiky massage roller several times a day may help the pain gradually go away.
Beldini adds that self-massage also helps increase blood flow in the area, which may help repair damaged tissue more quickly. Neither Ragland nor Beldini put a hard-and-fast number on how long to roll your foot every time, though Beldini recommends not spending more than five to seven minutes per session, as overdoing it could possibly make the condition worse.
Repeat 10 times. Repeat 4 times. Repeat 12 times, 10 minutes easy cool down. You can challenge yourself and make aqua jogging more fun by seeing how long you can stay at your maximum stretched distance or seeing how far you can push it.
Likewise, if you have a friend who is injured or someone willing to be a good sport you can try pulling each other across the pool for some competitive fun. However, I hope that providing a variety of workouts, either through the Fluid Running app which also makes it easier to keep track of the workout while in the water or on your own can add a fun challenge in the pool and you can emerge from your injury with minimal fitness loss. How quickly you can return to running will depend on the severity of your injury and how fast you heal.
Some runners find that they can work their way back into running even while some residual arch stiffness persists, but if running is making your arch pain worse, you need more time off and more time for your rehab program to do its job. Your team of expert coaches and fellow runners dedicated to helping you train smarter, stay healthy and run faster.
We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals. Taunton, J. British Journal of Sports Medicine , 36, Riddle, D. Journal of bone and Joint Surgery , 85 5 , Kibler, B. American Journal of Sports Medicine , 19 1 , Davis, I. Clinical Journal of Sports Medicine , 19 , Lemont, H.
Journal of the American Podiatric Medical Association , 93 3 , Dye, R. Journal of the American Podiatric Medical Association , 97 4 , Cole, C. American Family Physician , 72 11 , DiGiovanni, B. Journal of Bone and Joint Surgery , A 8 , Barry, L. The Journal of Foot and Ankle Surgery , 41 4 , Ziya Tatli, Y. Current Reviews in Musculoskeletal Medicine , 2 1 , Gudeman, S.
American Journal of Sports Medicine , 25 3 , Rompe, J. American Journal of Sports Medicine , 31 2 , Ogden, J. Clinical Orthopaedics and Related Research , , Moen, M. British Journal of Sports Medicine , 46 4 , Barrett, S. Podiatry Today , 17 11 , Hamill, J. Human Movement Science , 14 1 , And, based on data from physiotherapists, the most frequent injury running patients report.
But, figuring out. Running can be tough in the best of times, but when the pain keeps getting worse until you cannot run another step, well, that is. Trigger point massage on those muscles, often coupled with use of the foam roller or massage stick and a day or two off, can usually eliminate plantar pain quickly if I catch it right away.
Agreed, Adam. PF problems are pretty easy if treated immediately, but once it gets bad — ouch. My wife has the worst case scenario — back in college in the late 80s, she started having foot pain, and over the next 25 years she went through nearly every imaginable treatment for PF. Everything seemed to help a little at first, but was ultimately unsuccessful.
I suspect that a number of the treatments actually did help, but because her form was bad and she was wearing problematic in retrospect shoes, it just came back quickly each time. I find with plantar fasciitis there is a specific intensely painful point about 6 inches above the lateral ankle between the tibia and the fibula with a coresponding point behind that point toward the back of the calf.
It is not a trigger point. Releasing it only requires firm but not hard contact. Over a period of time, it releases and the pain reduces. I find the peroneals are actually more important than the gastroc and soleus for relieving PF pain. Issue is people assume one they get plantar fasciitis that stretching it or wearing orthotics will help- big nono. Firstly, the plantar is a thin tissue comprising of 3 bands tough fibrous tissue which like any other of your muscles, will further tighten and get agitated when stressed.
Would you jab at an open wound? Stretching and using hard orthotic inserts will essentially be the same thing. My secret just literally consists of icing, rest, massaging, Dr. Excellent article. This is largely exaggerated by running. When your arch drops, the plantar fascia begins to tear away from its insertion at the heel. So, a potential solution is a custom foot orthotic created from an accurate 3D impression of a clients corrected foot posture and calibrated to their weight, foot flexibility and activity level.
Therefore, a truly custom foot orthotic created from an accurate 3-D impression of their feet, calibrated to match their weight, foot flexibility, and activity level could provide the relief and solution you need!
Additionally, an orthotic made completely from scratch, with no generic starter plates, add-on pads or arch filler could make a huge difference of force passage through your foot.
Tight calves, lack of arch or foot support, or a tight Achilles are often causes of PF. Stretching the interconnective chain of the lower leg Calves, Achilles, and bottom of foot is key to getting rid of PF for good. THe ProStretch is a great tool that stretches all three areas at the same time. Very well researched, but also balancing out the peroneals and the tibialis anterior strength in relation to the calf will really help with the relief of plantar fascitis. A very informative article.
I think it is important to take this kind of preventive action even if PF is not a problem for future prevention. Fantastic advice, for which many thanks.
And simply changing the way you walk to relieve your discomfort can lead to future foot, knee, hip, or back problems. Some of the alternatives we offer include:. We use computerized scanning to create custom orthotics that control hyperpronation rotation of the ankle inward with the rest of the foot moving outward, causing unbalanced walking.
This is the leading cause of plantar fasciitis. Proper foot support is critical to relieve plantar fasciitis pain. The American Academy of Orthopaedic Surgeons indicates that adequate support and proper fit are needed to avoid heel pain and prevent additional injuries. No matter what exercise regimen you do or which sport you prefer, make sure your shoes have proper arch and heel support. Be sure to buy new shoes as frequently as you need to provide continued support and cushioning.
Activities such as swimming, cycling, yoga, or elliptical cardio won't cause plantar fasciitis, nor will they make it worse if you have it.
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