Plantar fasciitis is one of the most common foot injuries in runners. Exercising too regularly or too intense is often the cause. But also tight calf muscles can put further tension on the plantar fascia and lead to plantar fasciitis. Even old and worn out shoes or just the wrong shoe model for your foot type can be the culprit.
Whatever the cause of your heel pain, the first question you probably have is: Can I go running?
Unfortunately there is no quick answer for this question and it highly depends on the real cause of your plantar fasciitis (maybe your job requires you to be on your feet all day?) as well as how advanced it is. While most people tend to ignore the first signs of plantar fasciitis, this condition can be treated best when the treatment starts early. If you experience heel pain with the first step in the morning, but it goes away during the day, chances are you are developing plantar fasciitis. Luckily most people see a great improvement within a few weeks of proper treatment.
Is it possible to run with Plantar Fasciitis?
It is possible, but you risk further injuries or even chronic plantar fasciitis. However, it depends on how severe your case of plantar fasciitis is. If you see great improvements and you are healing fast you might be able to do a test run and see how it goes. If you experience greater pain afterwards you might want to continue your treatment without running. If you are lucky and you can go running without any pain, take it slowly. You might want to gradually increase the intensity and length of your runs.
What to keep in mind when running with plantar fasciitis
- Stretch your calves and plantar fascia (at least 3 times/day, especially in the morning)
- Wear supportive and well-cushioned shoes (check out my best running shoes for plantar fasciitis)
- Consider plantar fasciitis taping
- Don’t forget to ice
How to avoid Plantar Fasciitis as a Runner
Your risk of getting plantar fasciitis is especially high when you are a regular runner. Even though we are told to always wear supportive shoes with great arch support to avoid injuries, you might want to consider to gradually introducing barefoot running or running with minimalistic shoes into your routine. Returning to a natural state and allowing our feet to become stronger by not giving them support is a great way to maintain healthy feet. This might also be a good strategy if you suffered from plantar fasciitis in the past and want to avoid it in the future.