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How to Treat & Prevent Plantar Fasciitis

Foot injuries make up to 20% of all running related injuries (Barr KP, & Harrast MA).

That’s a lot! 

Plantar fasciitis is an inflammation and/or small tears in the thick band of tissue (fascia) that run from heel to toes. It can feel like you are stepping on a nail, a dull ache, or a bruise & is usually worse in the morning. 

Here is who is at risk of developing plantar fasciitis:

  • Runners w/very high or low arches

  • Extreme pronation or supination

  • Increasing mileage too quickly

  • Wearing unsupportive shoes

  • Weak core muscles

  • History of low back pain can contribute

Common signs & symptoms:

  • Pain with stretching your arch

  • Pain with weight bearing or after a period of non-weight bearing (aka sitting)

  • Pain on the inside of your foot towards your heel

Can you run through it?

Running can delay healing and could lead to traction spur in your heel.

Stop running if:

  • Ever present on going pain

Run with caution if:

  • You have pain stepping out of bed in the morning

  • After sitting for long periods of time

  • During the beginning of your run


  • Can take 3 months to a year - average is about 6 months 

  • If it is chronic it is best to take a complete break from running

  • Pool running & swimming are great alternatives

  • Cycling or elliptical are okay as long as it’s w/o pain

  • Roll your arch on a tennis ball or a frozen water bottle before getting out of bed & multiple times a day for 5-10 minutes

  • Strengthen core, hip flexors, glutes, and hamstrings

  • Strengthen foot muscles 


  • Wear proper fitting shoes

  • Consider getting individualized orthotics

  • Stretch & massage fascia

  • Roll arch in the morning

  • Continue strengthening core & lower body muscles 

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