Can you run with plantar fasciitis?
Plantar fasciitis is a common foot condition that causes pain and inflammation in the plantar fascia, the thick band of tissue that connects the heel bone to the toes. It is especially prevalent among runners, who put a lot of stress and strain on their feet.
In this article, you will learn about:
- Understanding Plantar Fasciitis
- Home Rehabilitation Exercises for Plantar Fasciitis
- Exercise One: Foot Rolling with a Ball
- Exercise Two: Towel Stretch
- Exercise Three: Toe Stretch
- Exercise Four: Toe Curling with a Towel
- Exercise Five: Calf Stretch
- Exercise Six: Marble Pickup
- Choosing Shoes to Reduce Plantar Fasciitis Strain
- How to Choose Good Shoes
- Can You Run with Plantar Fasciitis?
- Preventing Plantar Fasciitis Recurrence
- Frequently Asked Questions
- How long does it take to recover from plantar fasciitis?
- How can I prevent plantar fasciitis from coming back?
Table of Contents
- Understanding Plantar Fasciitis
- Home Rehabilitation Exercises for Plantar Fasciitis
- Choosing Shoes to Reduce Plantar Fasciitis Strain
- Can You Run with Plantar Fasciitis?
- Preventing Plantar Fasciitis Recurrence
- Frequently Asked Questions
- References
Understanding Plantar Fasciitis
Plantar fasciitis is a common cause of foot pain, especially in the heel and arch areas. It affects the plantar fascia, a thick band of tissue that runs along the bottom of the foot and connects the heel bone to the toes. The plantar fascia supports the foot arch, absorbs the impact force when the foot lands, and plays a crucial role in maintaining the arch, stabilizing the ankle, and assisting in shock absorption. The plantar fascia consists of five bands that radiate from the heel to the toes, forming a fan-like structure.
When the plantar fascia is subjected to abnormal stress or tension, such as overexertion during exercise, prolonged standing or walking, or wearing unsupportive shoes, it can develop micro-tears and become irritated, inflamed, or degenerated. This condition is known as plantar fasciitis, which is not a true inflammation but a degenerative process that often leads to recurrent chronic pain. Plantar fasciitis is more common in middle-aged and older adults, but it can also affect younger people who are physically active, such as runners, dancers, or soldiers. Other risk factors include obesity, flat feet, high arches, tight calf muscles, and foot deformities.
The typical symptoms of plantar fasciitis include pain and stiffness in the heel and arch areas, especially when taking the first step in the morning, after prolonged sitting, or after intense activity. The pain may also radiate to the toes, the sides of the foot, or the ankle. The pain is usually worse in the morning because the plantar fascia contracts and shortens during the night, and then stretches and tears when the foot bears weight. The pain may also increase throughout the day as the plantar fascia becomes more inflamed and irritated. Some people may also experience swelling, redness, or warmth in the affected area.
Plantar fasciitis can be diagnosed by a physical examination and a medical history. The doctor will check for areas of tenderness, swelling, or inflammation in the foot, and may also ask about the patient’s symptoms, activities, and footwear. Imaging tests, such as X-rays, ultrasound, or MRI, may be ordered to rule out other possible causes of foot pain, such as stress fractures, heel spurs, or nerve entrapment. However, these tests are not necessary for most cases of plantar fasciitis, as they do not show the condition of the plantar fascia itself.
As plantar fasciitis is mainly due to excessive tension and strain on the plantar fascia, the main goal of treatment is to reduce the stress and inflammation, and to promote the healing and regeneration of the tissue. Most cases of plantar fasciitis can be treated conservatively, without surgery, by following a combination of home remedies, medications, physical therapy, and lifestyle changes. These treatments can help relieve the pain, improve the function, and prevent the recurrence of plantar fasciitis.
Home Rehabilitation Exercises for Plantar Fasciitis
Here are six exercises that can help you recover from plantar fasciitis and prevent it from recurring.
Exercise One: Foot Rolling with a Ball
| Action | Frequency |
|---|---|
| Sit down and place a tennis ball, a golf ball, a frozen water bottle, or another cylindrical object under your foot. Gently roll it back and forth along the length of your foot arch, applying moderate pressure. You should feel a massage-like sensation on your foot. If you feel any sharp pain, ease off the pressure. | Practice this exercise for three to five minutes at a time, twice a day. You can do it in the morning before getting out of bed, or in the evening while watching TV. This exercise can help loosen up the plantar fascia, reduce stiffness, and stimulate blood circulation. |
Exercise Two: Towel Stretch
| Action | Frequency |
|---|---|
| Grab a towel and fold it lengthwise. Place it under the ball of your foot, holding both ends with your hands. While sitting, extend your leg forward and gently pull the towel towards you, feeling a stretch in your calf and foot. Keep your knee straight and your heel on the ground. You can also use a resistance band or a belt instead of a towel. | Hold the stretch for about 45 seconds, then relax and repeat twice. Do this exercise four to six times a day, especially in the morning and before and after physical activity. This exercise can help stretch the plantar fascia and the calf muscles, which are often tight and contribute to plantar fasciitis. |
Exercise Three: Toe Stretch
| Action | Frequency |
|---|---|
| Sit with your legs extended and your heels touching the floor. Bend forward and grasp your big toe with your fingers, gently pulling it backward. At the same time, flex your ankle upward, lifting your foot off the floor. You should feel a stretch along the bottom of your foot and your Achilles tendon. | Hold the position for about 30 seconds, then relax and repeat two to four times. Do this exercise four to six times a day, especially in the morning and before and after physical activity. This exercise can help stretch the plantar fascia and the Achilles tendon, which are connected and affect each other. |
Exercise Four: Toe Curling with a Towel
| Action | Frequency |
|---|---|
| Sit down and place a small towel flat under your foot. The goal is to crumple the towel using only your toes. To do this, curl your toes inward and grab the towel, then straighten your toes and release the towel. Repeat this motion until you have gathered the entire towel under your foot. You can also use a tissue or a piece of paper instead of a towel. | Perform this exercise ten times with each foot. Do it once or twice a day, preferably in the morning and evening. This exercise can help strengthen the muscles and tendons in your foot, which support the plantar fascia and prevent it from overstretching. |
Exercise Five: Calf Stretch
| Action | Frequency |
|---|---|
| Stand facing a wall and place one foot in front of the other, about a foot apart. The front foot should be the one with plantar fasciitis. Keep your back leg straight and your back heel on the ground. Lean forward and bend your front knee, keeping your hips and shoulders aligned. You should feel a stretch in your back calf and heel. | Hold the stretch for about 45 seconds, then switch legs and repeat. Do this exercise two to three times with each leg. Do it four to six times a day, especially in the morning and before and after physical activity. This exercise can help stretch the calf muscles and the Achilles tendon, which are often tight and contribute to plantar fasciitis. |
Exercise Six: Marble Pickup
| Action | Frequency |
|---|---|
| Place about 20 marbles on the ground next to a coffee cup or a small bowl. Using only your toes, pick up one marble at a time and drop it into the cup. Try to use all your toes and move them individually. You can also use small pebbles or coins instead of marbles. | The goal is to collect all the marbles with each foot. Do this exercise once or twice a day, preferably in the morning and evening. This exercise can help improve the coordination and flexibility of your toes, which support the plantar fascia and prevent it from overstretching. |
These exercises are based on the recommendations of the American Academy of Orthopaedic Surgeons1, the American Orthopaedic Foot & Ankle Society2, and the Mayo Clinic3. They have been proven to be effective in reducing plantar fasciitis pain and improving function. However, they are not a substitute for professional medical advice. If you have severe or persistent pain, or if your symptoms do not improve after several weeks of home treatment, you should consult your doctor or a physical therapist. They may prescribe other treatments, such as anti-inflammatory medications, corticosteroid injections, orthotics, night splints, or surgery, depending on your condition and needs.
Choosing Shoes to Reduce Plantar Fasciitis Strain
One of the most important factors in managing plantar fasciitis is wearing appropriate footwear that supports your foot and reduces the stress on your plantar fascia. Many people with plantar fasciitis wear shoes that are too tight, too thin, or too narrow, which can squeeze the foot and cause inflammation, pain, and nerve damage. This is especially common among women who wear high heels, which can also alter the biomechanics of the foot and ankle and increase the risk of developing plantar fasciitis. Therefore, choosing shoes that fit well, cushion your feet, and accommodate your foot shape and activity level can help you heal faster and prevent recurrence of plantar fasciitis.
How to Choose Good Shoes:
When shopping for shoes, comfort should be your main criterion. Here are some tips to help you find the best shoes for your feet and your plantar fasciitis:
- Try on shoes in the afternoon or evening, when your feet are slightly swollen, and wear the same socks that you would wear for your activity.
- Make sure there is enough room for your toes to wiggle, and that your heel does not slip out of the shoe. There should be about a thumb’s width of space between your longest toe and the end of the shoe.
- Choose shoes that match your activity level and type. For example, if you walk a lot, look for shoes that have thick, flexible soles that absorb shock and cushion your heel. If you run, look for shoes that have good arch support and stability, and that are designed for your foot type (e.g., neutral, pronated, or supinated).
- Avoid shoes that are too flat, too high, or too rigid. Flat shoes, such as flip-flops, ballet flats, or sandals, can lack arch support and cause your plantar fascia to stretch excessively. High heels, especially those over 2 inches, can shift your weight to the front of your foot and increase the pressure on your plantar fascia. Rigid shoes, such as dress shoes, boots, or clogs, can limit the natural movement of your foot and ankle and impair your gait.
- If you have to wear high heels or rigid shoes for work or other occasions, limit the time you wear them and switch to more comfortable shoes as soon as possible. You can also use insoles, heel pads, or arch supports to improve the fit and comfort of your shoes and reduce the strain on your plantar fascia.
- If you have flat feet, high arches, or other foot deformities, you may benefit from custom-made orthotics that provide tailored support and alignment for your feet. You can consult a podiatrist, a physical therapist, or an orthotist to get fitted for orthotics that suit your needs.
By following these tips, you can find shoes that will help you recover from plantar fasciitis and prevent future episodes. Remember to replace your shoes regularly, as they can wear out and lose their cushioning and support over time. A general rule of thumb is to replace your shoes every 300 to 500 miles of walking or running, or every six months, whichever comes first.
Can You Run with Plantar Fasciitis?
Running with plantar fasciitis can be challenging and risky, as it may worsen your condition and prolong your recovery. However, some runners may be able to continue their training with mild to moderate cases of plantar fasciitis, as long as they follow some precautions and seek proper treatment. According to a 2020 review, running with plantar fasciitis is possible if the pain is tolerable and does not interfere with your running performance or quality of life. However, the authors also caution that running may delay the healing process and increase the risk of chronic plantar fasciitis. Therefore, it is advisable to consult with your doctor or physical therapist before deciding to run with plantar fasciitis.
If you decide to run with plantar fasciitis, here are some tips to reduce the strain on your plantar fascia and prevent further damage:
| Tip | Explanation |
|---|---|
| Wear shoes with arch support | Shoes with good arch support and cushioning can help distribute the pressure on your foot and reduce the stress on your plantar fascia. Avoid shoes that are worn out, too tight, or too loose. You may also consider using orthotics or inserts to provide extra support and comfort. |
| Stretch ankles, calves, and the plantar fascia dynamically before running | Stretching can help improve the flexibility and mobility of your lower leg muscles and tendons, which can reduce the tension on your plantar fascia. Dynamic stretches, such as ankle circles, heel raises, and toe taps, can help warm up your muscles and joints before running. Avoid static stretches, such as holding your foot in a stretched position, as they may cause micro-tears in your plantar fascia. |
| Cross-train with other exercises | Cross-training can help maintain your fitness and endurance while giving your plantar fascia a break from running. Low-impact exercises, such as swimming, cycling, or elliptical training, can help reduce the impact on your feet and heels. Strength training, especially for your core, hips, and lower legs, can help improve your posture, balance, and stability, which can prevent overloading your plantar fascia. |
| Apply ice after running | Ice can help reduce the inflammation and pain in your plantar fascia after running. Apply an ice pack or a frozen water bottle to your heel and arch for 15 to 20 minutes, several times a day. Make sure to wrap the ice in a towel or cloth to avoid direct contact with your skin. |
Remember to listen to your body and stop running if you feel severe or persistent pain in your heel or arch. Ideally, you should take some time off from running until your plantar fasciitis heals completely. When your pain subsides and you can walk without discomfort, you can gradually resume running. Start with short and easy runs, and increase your distance and intensity slowly. Taking a few weeks off to heal your plantar fasciitis is better than risking a chronic injury that could sideline you for months or longer.
Preventing Plantar Fasciitis Recurrence
Plantar fasciitis can be a frustrating and recurrent condition, especially for runners. However, there are some steps you can take to prevent it from coming back or developing in the first place. Here are some preventive measures you can adopt to keep your plantar fascia healthy and happy:
- Maintain a healthy weight. Excess weight can put more pressure on your plantar fascia and increase the risk of injury.
- Wear supportive shoes. Choose shoes that fit well, have good arch support and cushioning, and are appropriate for your running style and terrain. Replace your shoes when they are worn out, usually after 300 to 500 miles of running.
- Avoid going barefoot. Going barefoot or wearing shoes with minimal support, such as flip-flops or sandals, can strain your plantar fascia and cause inflammation. Wear shoes with adequate support and protection, especially on hard or uneven surfaces.
- Stretch regularly. Stretching your ankles, calves, and plantar fascia can help improve their flexibility and mobility, and prevent tightness and stiffness. Stretch before and after running, and throughout the day, especially in the morning and before bed.
- Strengthen your feet and lower legs. Strengthening your foot muscles and tendons can help support your arch and reduce the stress on your plantar fascia. Exercises such as toe curls, heel raises, and marble pickups can help strengthen your feet. Strengthening your calves, shins, and ankles can also help improve your lower leg stability and prevent overpronation or supination.
- Warm up properly. Warming up before running can help prepare your muscles and joints for the activity and prevent injuries. Start with a brisk walk or a slow jog, and gradually increase your speed and intensity. Avoid starting your run too fast or too hard, as this can shock your plantar fascia and cause micro-tears.
- Follow a sensible training plan. Following a training plan that suits your goals, abilities, and experience can help you avoid overtraining and overloading your plantar fascia. Increase your mileage and intensity gradually, by no more than 10% per week. Include rest days and recovery runs in your schedule, and vary your running surfaces and routes. Avoid running on hard, uneven, or hilly terrain, as this can increase the impact and stress on your plantar fascia.
By following these preventive tips, you can reduce the risk of plantar fasciitis and enjoy running without pain. However, if you do develop plantar fasciitis, do not ignore it or try to run through it. Seek medical attention and treatment as soon as possible, and follow the advice of your doctor or physical therapist. Plantar fasciitis can be treated successfully with conservative methods, such as rest, ice, stretching, and exercises, in most cases. However, if left untreated, it can become chronic and debilitating, and may require more invasive interventions, such as injections or surgery.
Plantar fasciitis is a common and treatable condition, but it can also be prevented with proper care and attention. By taking care of your plantar fascia, you can keep running and enjoying the benefits of this wonderful sport.
Frequently Asked Questions
How long does it take to recover from plantar fasciitis?
The recovery time for plantar fasciitis varies depending on the severity of the condition, the treatment methods used, and the individual factors of the patient. Some people may experience relief within a few weeks, while others may take several months or even longer to heal completely. According to a systematic review by Riddle and Schappert, the median time to recovery for plantar fasciitis was 6 months, with a range of 2 to 18 months. However, this study also found that the recovery time was shorter for patients who received physical therapy, orthotic devices, or corticosteroid injections, compared to those who received no treatment or only anti-inflammatory drugs.
How can I prevent plantar fasciitis from coming back?
Plantar fasciitis can recur if the underlying causes are not addressed or if the preventive measures are not followed. To avoid the recurrence of plantar fasciitis, it is important to maintain a healthy weight, wear supportive shoes, avoid prolonged standing or walking on hard surfaces, and stretch the calf muscles and plantar fascia regularly. Additionally, runners should avoid overtraining, increase their mileage gradually, and vary their running surfaces. If the symptoms of plantar fasciitis return, it is advisable to seek medical advice and resume the treatment as soon as possible.
References
- Riel H, Cotchett M, Delahunt E, et al. Is ‘plantar heel pain’ a more appropriate term than ‘plantar fasciitis’? Time to move on. Br J Sports Med. 2017;51(22):1576-1577. doi:10.1136/bjsports-2017-097519
- Bolgla, L. A., & Malone, T. R. (2004). Plantar fasciitis and the windlass mechanism: a biomechanical link to clinical practice. Journal of athletic training, 39(1), 77–82.
- Cole, C., Seto, C., & Gazewood, J. (2005). Plantar fasciitis: evidence-based review of diagnosis and therapy. American family physician, 72(11), 2237–2242.
- Cutts, S., Obi, N., Pasapula, C., & Chan, W. (2012). Plantar fasciitis. Annals of The Royal College of Surgeons of England, 94(8), 539–542.
- Irving, D. B., Cook, J. L., & Menz, H. B. (2006). Factors associated with chronic plantar heel pain: a systematic review. Journal of science and medicine in sport, 9(1-2), 11–22.
You may be interested in these articles:
Understanding PTSD: Causes, Symptoms, and Self-Assessment
Decoding Hormonal Imbalances: Impact on Fat Distribution and Effective Remedies
When to Medicate for Hyperlipidemia: Common Medications and Side Effect
7 Rules for Chronic Patients and Seniors Taking hot spring
5 Habits That Counteract Fish Oil Benefits and Raise Mortality Risk
Unlock Sustainable Weight Loss: 8 Superfoods and the Truth About Starch
Comments
Post a Comment