{"id":29663,"date":"2016-08-22T05:05:08","date_gmt":"2016-08-22T12:05:08","guid":{"rendered":"https:\/\/heelthatpain.com\/?p=29663"},"modified":"2020-09-24T07:38:13","modified_gmt":"2020-09-24T14:38:13","slug":"running-with-plantar-fasciitis","status":"publish","type":"post","link":"https:\/\/heelthatpain.com\/running-with-plantar-fasciitis\/","title":{"rendered":"How to Safely Run with Plantar Fasciitis"},"content":{"rendered":"

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” use_border_color=”off” border_color=”#ffffff” border_style=”solid” saved_tabs=”all”]By Noelle Ihli<\/a>, medically reviewed by Dr. Kimberly Langdon, M.D<\/a>.<\/em>
\n[\/et_pb_text][et_pb_text admin_label=”Text” _builder_version=”4.6.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” sticky_enabled=”0″]<\/p>\n

\"HowYou\u2019ll hear us say it again and again: Rest is one of the best treatments for plantar fasciitis.<\/p>\n

But when you\u2019re already active or trying to lose weight, should heel pain put an automatic halt to your running or jogging routine? How should experienced runners handle heel pain, versus new runners? And what\u2019s the best regiment of foot care for runners?<\/p>\n

Can I Run with Plantar Fasciitis?<\/h2>\n

Every case of plantar fasciitis is different. Some runners can \u201cpush through\u201d mild plantar fasciitis and continue their workout routine as normal while treating the cause of the problem with orthotic inserts<\/a> and icing. For others, running can cause additional damage to the plantar fasciitis ligament, worsening the condition or causing such excruciating pain that even walking is incredibly difficult \u2013 and running is near impossible.<\/p>\n

If your pain is severe, it\u2019s best to start by resting from vigorous activities for a few days; however if your plantar fasciitis is mild or moderate, it\u2019s possible to safely enjoy running.<\/p>\n\"Orthotic<\/a>\n

Bouts of Plantar Fasciitis in Experienced Runners<\/h2>\n

If you are an experienced runner and have a bout of plantar fasciitis, it is smart to take a few days off before resuming your running. Focus on stretching your feet a few times a day, and foam rolling your calves and legs. Worn-out or non-supportive shoes may be a contributing factor to your plantar fasciitis, so consider replacing your sneakers or investing in a pair of plantar fasciitis inserts<\/a>.<\/p>\n

Once your feet begin to feel better, re-incorporate running into your routine at a reduced volume and slowly build back up to your regular workouts.<\/p>\n

New Runners With Plantar Fasciitis<\/h2>\n

It\u2019s also possible to begin incorporating running into your fitness routine, even if you already have mild to moderate plantar fasciitis. Start out by walking, and begin incorporating intervals of jogging or running with walking. Rest a few days between your runs to make sure your feet have enough time to recover, and slowly increase the duration of your running intervals until you are jogging more than walking. Always ice the area for 20 minutes after each session.<\/p>\n

If you have severe plantar fasciitis or at any point your pain becomes severe, refrain from running until you consult your doctor for medical advice.<\/p>\n

How Can Running Cause Heel Pain?<\/h2>\n

Repetitive movements combined with impact can be a fast-track to injury no matter which body part is involved! And running takes the cake for repetitive movement and impact.<\/p>\n

The major ligament in the human foot is the plantar fascia \u2013 a stretchy band of tissue that spans the arch of the foot from heel to ball. This elastic ligament is designed to bear your weight and absorb the impact of walking or running; however, the repetitive movements of running can place a lot of strain on this ligament over time, leading to wear and tear, inflammation, or degeneration of the fatty heel pad \u2014 in other words, plantar fasciitis<\/strong>.<\/p>\n

Heel pain, the hallmark symptom of plantar fasciitis, develops when bony protrusions of calcium called heel spurs form on the heel bone, as the body attempts to prop up the damaged plantar fascia. These heel spurs can prod the soft, fatty tissues when you walk or run.<\/p>\n

Foot Care for Runners with Plantar Fasciitis<\/h2>\n

Whether you\u2019re a new or experienced runner, proper foot care can help you run safely, avoid exacerbating your plantar fasciitis, and avoid other injuries like stress fractures, sprains, shin splints, back pain:<\/p>\n

Warm Up Thoroughly Before You Run<\/h3>\n

A good warmup is vital for any safe workout \u2013 but that doesn\u2019t mean you need to stand still and stretch each of your muscles! The goals of your warmup should be to gradually increase your heart rate, improve the range of motions of your most important joints, increase capillary activation, and increase the elasticity of your tendons and ligaments.<\/p>\n

A typical running warm up<\/a> should include exercises to \u201cwake up\u201d your hip flexors and legs \u2013 such as lunges, squats, and leg swings. However, when you have plantar fasciitis you need to pay special attention to your ankles, calves, and plantar fascia ligament during your warm up.<\/p>\n

Here are a few exercises to incorporate into your running warm up if you have plantar fasciitis:<\/p>\n