Ever stepped out of bed in the morning and felt a sharp, stabbing pain in your heel, like you’ve stood on something sharp that isn’t really there? That’s a classic sign of Plantar Fasciitis, one of the most common injuries for runners.
It makes up around 10% of all running injuries, and in middle- to long-distance runners, the numbers jump even higher. The challenging thing about plantar fasciitis is that it doesn’t usually go away on its own. Instead, you need the right balance of treatment and rehab to keep it under control.
What Is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that runs along the bottom of your foot, helping to support your arch and absorb impact when you walk, run, or jump. When this band becomes irritated or develops tiny micro-tears (usually from overuse), it leads to the pain we call plantar fasciitis.
Symptoms to Look Out For
- A sharp pain in the heel, especially with your first few steps in the morning or after sitting still for a while.
- Discomfort that eases a little as you warm up and move, but often flares up again later or the next day.
- Pain that can make each step feel heavy or uncomfortable, particularly during or after running.
How to Prevent and Manage Plantar Fasciitis
Plantar fasciitis can be stubborn, but with the right approach, it’s very treatable. Here’s what helps:
- Stretch regularly: Gentle stretches for your calves and the sole of your foot can reduce stiffness and keep tissues flexible.
- Build strength: Strengthening the arch of your foot and the supporting muscles around your ankle and calves provides more stability and takes strain off the fascia.
- Choose supportive footwear: Proper shoes with good cushioning and arch support can make a huge difference.
- Progress gradually: Avoid sudden spikes in your running distance or intensity. Aim for slow, steady increases, which give your body time to adapt.
The Bottom Line
Plantar fasciitis is painful and frustrating, but it doesn’t have to keep you sidelined. By combining strength, mobility, and smart training choices, you can manage symptoms and stop them from coming back, so you can get back to running pain-free!
The forRunners.app has plenty of rehab focused workouts, designed to improve foot and calf strength for runners. Jump on for a FREE 7 Day Trial to find out more.
Alice Baquie
Founder of forRunners.app, Physiotherapist & Pilates Instructor
About Alice Baquie
Alice has been a physio for fourteen years and specialises in injury prevention and management for runners. Alice has represented Australia in distance running and gymnastics so has sound knowledge of athletic performance and understands the importance of strength conditioning and mobility to help keep the body moving effectively to mitigate injuries.
Alice, otherwise known to her wonderful pilates community as AB is a fun loving inclusive person always ready to chat and have a laugh and has hosted 1000’s of online classes which attract people from all around the world, including 25 Aussie Olympians.