Runner’s guide to treating & preventing Plantar Fasciitis

What does Plantar Fasciitis feel like?

The most common symptom of plantar fasciitis is pain around the heel or arch of the foot. The pain may feel sharp or dull and can become more noticeable when walking, running or after exercise.

One particularly recognisable pattern is pain that feels worse when you first start walking after sleeping or resting, then eases as you begin moving. It may become more noticeable again after prolonged standing, walking, or running. Other symptoms can include stiffness along the bottom of the foot, tenderness near the heel and, in some cases, swelling. Heel pain can have different causes, so if you think you have plantar fasciitis, it is worth getting a professional diagnosis rather than relying on symptoms alone.

Reduce the risk of Plantar Fasciitis

Support your feet

The right footwear can make a difference, especially when your feet repeatedly absorb load while running. No single running shoe fits everyone, so choose shoes that fit comfortably and provide the cushioning and support you need. Some runners may also benefit from insoles or custom orthotics. A biomechanical assessment and gait analysis can help identify whether you may benefit from orthotic support and provide more individual footwear advice.

Warm up before you run

Give your body time to prepare before heading straight into your usual pace. Spend at least five minutes warming up, focusing on dynamic movements that prepare your hips, quads, hamstrings, glutes and calves for the demands of running. You can also include movements that gently prepare the foot and plantar fascia.

Load management

Changes to your usual running environment can place different demands on your feet, especially if your body hasn’t had time to adapt. If you usually run on the same routes or surfaces, suddenly switching terrain or spending much more time walking or running somewhere different can take some adjustment.

Stretching & strength training

Stretching can help ease tightness through the calf and plantar fascia, but strength matters too. Building capacity in the calf, ankle, and foot muscles can help your body cope better with the repeated load of walking and running.

Calf raises

Stand with your feet about hip-width apart and slowly rise onto your toes before lowering with control. Start using both legs, then progress to single-leg calf raises or add weight as your strength improves.

Bent-knee calf raises

Slightly bend your knees and raise your heels from the floor while keeping the movement controlled. This places more emphasis on the soleus, an important calf muscle for running and walking.

Foot and arch strengthening

Exercises that challenge the foot’s smaller muscles can improve strength and control through the arch. Gently draw the ball of your foot toward your heel without curling your toes, then relax and repeat.

Plantar Fascia loading

A calf raise with the toes slightly elevated on a folded towel can place more load through the plantar fascia. Rise slowly onto your toes and lower with control. Progress this gradually as symptoms and strength allow.

Plantar Fascia and calf stretches

Stretching can still be useful alongside strengthening. The movement should feel gentle, not painful, so avoid forcing it.

Towel stretch

Loop a towel around your foot and gently pull it toward you until you feel a stretch through the calf and the bottom of your foot.

Standing calf stretch

Stand facing a wall with your heel on the ground and gradually lean forwards until you feel a comfortable stretch through the calf.

Seated plantar fascia stretch

Sit comfortably and gently pull your toes back towards you until you feel a stretch through the sole of the foot.

Keep strengthening movements controlled and gradually increase the load. If an exercise causes sharp pain or your symptoms worsen, stop and seek advice.

Running with Plantar Fasciitis 

Having plantar fasciitis does not necessarily mean giving up running altogether. How much you can comfortably run depends on the severity of your symptoms. If you can run, start gently with shorter distances and gradually build back up as your foot adjusts.

Supportive, well-fitting shoes and cushioning such as insoles may help reduce pressure on the foot while running. Continue warming up before your runs and include the stretching and conditioning work recommended for you.

For mild cases, a period of around one to two weeks of reduced or modified activity may be enough before gradually returning. More significant cases can take longer, sometimes around six weeks or more, depending on your symptoms and the treatment your healthcare professional recommends. If running causes sharp pain, stop and seek professional advice instead of pushing through it.

Recovering from Plantar Fasciitis

Cross-train

Cross-training helps you maintain fitness while reducing some of the repetitive load of running. Activities such as cycling or swimming can be useful options while your foot recovers. They also let you work different muscles and vary your training instead of relying on running for every session.

Use ice to reduce swelling

If your foot feels sore after activity, ice may help relieve pain. Wrap an ice pack in a towel and apply it to the painful area for up to 20 minutes at a time. Avoid placing ice directly against your skin.

Supportive footwear

Continue wearing comfortable, supportive footwear while symptoms settle, particularly if walking barefoot or wearing less supportive shoes makes the pain worse. Insoles, heel pads, or orthotics may also be part of your treatment, depending on your assessment.