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Running with Plantar Fasciitis: When it Is and Isn’t Okay to Run with Heel Pain

Running with Plantar Fasciitis: When it Is and Isn’t Okay to Run with Heel Pain

One uncertainty many runners face is when they should and shouldn’t run when battling plantar fasciitis. The pain can come and go and may be inconsistent. This makes it tough to know if going for a run is safe on any given day.

In this article, we’ll inform you about what to look out for before deciding to hit the track or the trail.

Is Plantar Fasciitis Common in Runners?

Plantar fasciitis is one of the most common ailments that runners face. This is because of routine use (sometimes overuse) of the foot. The repeated impacts of the foot to the ground often result in irritation and soreness that’s very hard to get rid of.

You are not alone. Many people deal with and accept the heel pain that accompanies routine running. But, in order to keep running, you’ll need to pay attention to your pain. Treat it when it needs treated, and rest your feet when they are worn out.

When is it Okay to Run with Plantar Fasciitis?

Just because you have plantar fasciitis doesn’t mean you’re doomed to sitting around all day. You can still run. Here are some indicators that it’s safe to run when battling your pain:

  • At worst, you are experiencing mild pain
  • Your pain isn’t interfering with regular standing and walking
  • Your pain isn’t getting noticeably worse after short distances

While it can still be safe to run if experiencing mild pain, many runners still opt to fully recover from their plantar fasciitis before they lace up again. How you handle this situation really just depends on what you need and what makes you feel best.

When Shouldn’t You Run with Plantar Fasciitis?

Running isn’t usually recommended when trying to recover from plantar fasciitis. There are obvious signs that you should either stop running, or avoid running altogether. These signs include:

  • Your pain feels more severe
  • Your pain gets worse during simple activities
  • Your pain is not in a pattern of improvement

Our best advice is to assess and listen to your body closely when considering whether or not you should start running again. If you have any doubts, it’s likely best to avoid running until you are feeling better.

What to do if You Decide to Run with Plantar Fasciitis

As mentioned above, it’s okay to run with plantar fasciitis, as long as the pain isn’t negatively impacting your running routine. But, if you are going to run with a little pain, there are things you need to prioritize.

  1. Stretching
  2. Foot massaging
  3. Icing
  4. Wearing the right shoes (get fit with Gait Analysis)
  5. Run on softer surfaces as much as possible
  6. Very small increases in mileage

Numbers 1 through 3 are a given. But what you may not think about is shoe fit, running location, and running volume. Especially if you are in a strict routine.

When it comes to shoes, you need a comfortable shoe that matches your running gait and form. It’s also necessary to limit your running to softer surfaces. This helps lessen the pressure on the affected foot. It also helps to limit mileage increases to less than 10% week over week as the increased running just heightens the chances of more foot problems.

Always Consult with a Professional

Everything we’ve mentioned is strictly a recommendation. When addressing foot pain, it’s always best to discuss with your trusted doctor or physical therapist. What works for one person will not work for everyone.

The help of a professional, paired with good practices, will create the most opportunity to bounce back from your plantar fasciitis issues.

Happy Running!