Can You Run With Plantar Fasciitis And What Is The Treatment?


When it comes to heel or arch injury, you’re left with no choice than to avoid putting pressure on it. But how can you do that, when there’s absolutely no way of carrying out your daily activities without putting pressure on your heels? And especially if you have plantar fasciitis, should you still continue running?

The condition of plantar fasciitis arises when runners increase the intensity of their workout or when they run wearing the wrong kind of shoes. Both conditions can lead to immense pain and burn sensation in the tissue that connects the heel to the base of the toes, known as plantar fascia.

Runners with plantar fasciitis experience this kind of heel and arch pain for a really long time, some even years, before they decide to act on it. But how can you run with plantar fasciitis is what you probably must be thinking right now. And that is exactly why we’ve put together this article so you, as an enthusiastic runner, can understand the importance of quickly spotting and treating the heel injury.

What Causes Plantar Fasciitis in Runners?

Plantar fasciitis is a very common problem among runners who overstress their muscles in order to train harder, run on slopes, or increase their speed.

Runners who don’t give much importance or no importance at all to balancing their intense workout sessions with a considerable amount of stretching, especially their calf muscles, also run a high risk of developing plantar fasciitis.

Other less common causes of plantar fasciitis are:

  • Having flat, high-arched feet.
  • Having a tight and naturally inflexible Achilles tendon.
  • Too much pronation.
  • Wearing inappropriate or worn out running shoes.
  • Running on concrete and other hard surfaces.
  • Wearing high heels and then immediately changing into flat running shoes for a workout.

The Symptoms of Plantar Fasciitis in Runners

How can you run with plantar fasciitis is a question that should come up in your head as soon as you spot the first symptom. You shouldn’t wait for the symptoms to keep building up and then do something about the ailment. That’s just a very unhealthy way of healing the condition.

Runners who often feel a sharp twinge or unfathomable pain in any part of the heel, especially the middle and along the arch, should realize that plantar fasciitis is taking its natural course in the foot.

You may even notice a slight, effortless limp in the foot that is affected by plantar fasciitis. And when this happens, the initial steps you take lead to building up tension on the bottom of your foot, causing some strain.

One thing that many runners don’t know is that plantar fasciitis may not cause your foot to hurt while you’re running, which clearly answers the question of how can you run with plantar fasciitis.

It’s after being seated for hours on end that the pain of plantar fasciitis kicks in. So one can run with plantar fasciitis but, at the same time, he or she needs to cure the condition before it gets more painful while doing other daily activities.

How can You Run with Plantar Fasciitis?

If you’re worried about running with plantar fasciitis, then you’d probably feel a little better knowing that many runners, despite their individual strength and ability, face this problem. And they are able to easily deal with it without having to give up running.

The importance of the right kind of shoes and some healthy habits to ensure that your feet are receiving proper attention and care they need goes a long way in treating plantar fasciitis.

But if you think that running is somehow causing even a little more pain in the arch or heel, then taking a break from running, just for a while, might be the best decision you make. And that is fine because runners, athletes, and the like don’t lose fitness as quickly as is expected.

So your ability level will not be lost and even if it is so, then your body is well equipped with the strength it needs to gain that level of ability back in no time.

The Best Treatment for Runners with plantar fasciitis

Once you know you have plantar fasciitis, the first step to take is to make sure that you don’t put any further pressure or strain on your plantar fascia. Remember that the treatment comes second, first is protecting the injured or painful area from further damage. 

Low-Dye Taping

Ralph W. Dye first came up with arch support taping, also known as low-Dye taping, as a form of treatment for plantar fasciitis. But the level of impact this technique has on the foot is significantly lower than some other successful methods. So this particular practice is more of an improvement exercise rather than a full-fledged treatment.

Orthotic Inserts

Superfeet Premium Shoe Insoles, Green_412wewJKcIL._SL250_

You can either opt for custom-built or ready-made orthotics in order to let plantar fasciitis heal on its own. Orthotics have the ability to support and protect the arch while the tissue repairs itself.

You should also know that readymade orthotic insoles are less expensive than their custom built counterparts. Also, they can be bought easily and quite conveniently, unlike custom orthotics that take a very long time to get prepared.

Over-the-counter insoles such as Superfeet Premium Shoe Insoles and Powerstep Full Length Orthotic Shoe Insoles are highly effective in holding up the arch during the collapse. And this is great for runners who want to continue running despite plantar fasciitis.

Casual Shoes with Arch Support

Birkenstock Unisex Arizona Soft Footbed Sandal _51eRmRd0O-L._SL250_

Just like orthotic insoles, casual shoes that provide maximum arch support are the kind of shoes you need to opt for when you have plantar fasciitis. Because running with plantar fasciitis when you don’t give your feet the attention and care they need all day long!

Casual shoes like Birkenstock Unisex Arizona Sandal and Birkenstock Unisex Arizona Soft Footbed Sandal are the kind of shoes that are specially built to relieve symptoms of plantar fasciitis. They provide optimal arch support, deep heel cup, and broad toe box. These are all great in offering the comfort your foot needs in order to lower pressure and strain on the plantar fascia.

Stretching Exercises

Since the lack of calf stretching, especially after an intense workout session, is one of the causes of plantar fasciitis, it’s pretty obvious that it could also contribute to the most effective treatment too. But calf stretching is an exercise that should be carried out daily and not only when you want to cool down your muscles after running or working out.

Stretching of the calves in both straight knee and bent knee positions can prove to be highly beneficial in relieving the pain and, ultimately, curing plantar fasciitis. Another helpful stretch is the plantar fascia foot stretch. For this exercise, you need to stretch all your toes, including the big toe. This helps in strengthening the connection between your plantar fascia, heel, Achilles tendon, and calf.

Plantar Fasciitis Posterior Night Splint- Medium (Colors May Vary)_41-I6jxi9DL._SL250_

Night Splint

When you have plantar fasciitis, it is extremely important and highly recommended to stretch the muscle around plantar fascia. And in order to achieve this in the most pain-free and effortless manner, wearing a night splint really helps. A night splint is a gear you put on at night while sleeping, which does the job of holding your foot in gentle dorsiflexion.

Plantar fasciitis night splints such as Form Fit Night Splint and Plantar Fasciitis Posterior Night Splint safely contribute in speeding up the healing process while you’re asleep when there isn’t any amount of pressure or strain on the plantar fascia. Using these night splints is considered to be the most essential and efficient treatment for plantar fasciitis.

How can you run with plantar fasciitis when you don’t take advantage of valuable gears like these that offer just the kind of solution you need in order to heal the condition!

Running with Plantar Fasciitis Wearing the Best Shoes

As an enthusiastic runner who doesn’t want to give up running despite having plantar fasciitis, you will be very excited to know that there are running shoes specifically designed to address the condition of plantar fasciitis.

Choosing the best shoes for plantar fasciitis is extremely crucial, so watch this video figure out how to do that.

ASICS Men's GEL-Nimbus 15 Running Shoe _51gfrm3fzTL._SL250_

ASICS GEL-Nimbus Running Shoe, New Balance Running Shoe and Saucony Kinvara 4 Running Shoe are some of the best shoes for plantar fasciitis. They are built to provide more flexibility in terms of allowing the arch to stretch out and make itself stronger. In simple words, they provide the plantar fascia with the optimal condition it requires in order to heal properly.

The Final Call

Now that you know what the condition is, how it is caused, what the symptoms are, and most importantly, how to treat it, you might be able to do away with plantar fasciitis in the most healthy and natural manner. So before you plan on taking any medical or surgical steps, consider using effective plantar fasciitis equipment such as:

  • Orthotic shoe insoles:
  • Night Splints
  • Running Shoes

With the treatment methods that we’ve mentioned, you’ll notice improvement sooner than you can imagine. So don’t panic and think that you won’t be able to ever run again or that your fitness will be compromised due to this painful ailment. Treat it immediately and you won’t have to give up anything at all, even for a short while.

Have you tried any of our treatment methods? Or is there some other effective practice that we have failed to mention? Please let us know and help many cure plantar fasciitis sooner and better.

Happy feet!

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Lamont Ly

My name is Lamont Ly and I have spent the countless number of hours researching and studying the best solutions for foot care related problems. My goal is to save your time as well as money by offering all the assistance backed by relevant and reliable information so that the health of your feet is not compromised in any way.

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