Plantar Fasciitis: Tips For Running

2 min read

Plantar Fasciitis is a painful and frustrating condition that occurs when the plantar fascia ligament, on the underside of the foot, becomes inflamed or torn. Continuing to use the ligament can cause further damage and extreme pain in the heels and the bottoms of the feet.

Taking a break from your running can help your foot to heal, and it can be necessary to slow down and learn specific exercises to heal the ligaments in some cases. However, there are many things that you can do to promote healing in your feet and to continue with your regular running training if you have plantar fasciitis.

Tips For Running With Plantar Fasciitis


  • Slow down. It may be necessary to cut back on your training routine, and to settle for a less intense schedule while you are healing. Running for a shorter time and distance than usual will allow you to assess the pain and if you can run this shorter route without pain, stick to this for a while. If you still experience pain, however, you will need to take some time out for recovery and then begin slowly building up again.
  • Don’t forget to stretch. Stretching well before running is vital when you want to avoid damaging your body. Stretching all the muscle groups correctly will allow you to warm up properly and avoid problems. If you have plantar fasciitis, stretching slowly and carefully through the legs, by leaning against a wall and stretching through your heels and ankles, will help, as will a seated stretch in which you place your feet flat on the floor, keep your toes on the floor and lift the rest of the foot upwards, holding for 10 seconds and repeating 5-10 times.
  • Use anti-inflammatory medication. It may be worth taking an anti-inflammatory before you go on your run, as this could minimise further inflammation. However, be aware that it could also mask your symptoms and should not be considered as a long-term strategy.
  • Use ice. After your run, apply ice to the soles of your feet to minimise inflammation. You may also need anti-inflammatory medication at this point to reduce swelling and the pain it can cause.
  • Massage your foot. Giving your feet a little TLC can help them to recover as soon as possible. Rolling your foot over a tennis ball or cold water bottle can be very helpful to relax the ligaments and relieve pain.

Find Supportive Shoes That Look Great in the UK

logo-fs-blogOur professional staff can help you to prevent conditions such as Plantar Faciitis, and find shoes to give your feet a treat. If you’re looking for great everyday styles or supportive training shoes, pop into your local branch of Foot Solutions and let our helpful staff find the best solution for your feet.