If you’re a runner dealing with persistent heel pain, you may be facing a common culprit: plantar fasciitis. Many people with plantar fasciitis feel pain with their first steps in the morning, but in the case of a runner, the pain can pop up during and after a run.
Plantar fasciitis is so common among runners — as many as 22% of runners — it’s often called “runner’s heel.”
If you’re trying to log your miles and push through the pain, you might still wonder: Is it safe to go through the pain?
Read on as the Momentum Foot & Ankle Clinic team answers that question.
In short: it depends.
Some runners can continue training with proper care and modifications, while others may need to pause and focus on healing first.
That being said, running through severe plantar fasciitis can worsen the damage and extend your recovery time, but mild cases may improve with the right approach.
If you have foot pain, don’t try to push through on your own. Aamir Mahmood, DPM, and Joseph G. Wilson, DPM, FACFAS, can confirm the source of your symptoms, provide exercise recommendations (including whether you shouldn’t or shouldn’t run for the time being), and create a treatment plan so you can get the relief you need.
If Dr. Mahmood or Dr. Wilson give you the green light to run, consider these adjustments:
Stretch your calves, Achilles tendon, and arches to loosen the plantar fascia before hitting the pavement.
Pick running shoes with good cushioning, a slightly elevated heel, and firm arch support. Replace worn-out shoes every 300-500 miles.
Custom orthotics can help absorb shock and reduce strain on your plantar fascia. Because these are custom made based on your foot anatomy, you get exactly the right support your feet need.
When possible, choose softer running surfaces. Grass, tracks, or well-maintained trails are easier on your heels than concrete or asphalt.
Mix in low-impact workouts like swimming, cycling, or the elliptical to give your feet recovery time. This allows you to exercise without putting more strain on your plantar fascia.
Recovery from plantar fasciitis isn’t the time to add more mileage to your weekly runs.
Although it may not be what you want to hear, decrease mileage and intensity until your symptoms improve, then gradually build back up.
Don’t increase your mileage until you’ve got the green light from our team.
If your pain gets worse, doesn’t improve with rest, or affects your daily activities, it’s time to press pause. Continuing to run on an injured foot can lead to chronic issues or compensatory injuries in your knees, hips, or back.
At Momentum Foot & Ankle Clinic, we provide personalized treatment plans for plantar fasciitis, which may include gait analysis, custom orthotics, shockwave therapy, physical therapy, and other complementary therapies.
Our goal is to relieve your pain and get you back on your feet — whether you’re running marathons or just chasing your kids around the yard.
To get started, call the location nearest you — Michigan City, Chesterton, Indiana, and Lombard, Illinois — or click here to schedule a consultation.
