Running with foot pain can be frustrating, and finding a solution for plantar fasciitis is often a top priority for dedicated runners dealing with heel and arch discomfort.
The good news is that plantar fasciitis is totally treatable! With the right recovery plan, you can leave plantar fasciitis in the dust.
Learn more about plantar fasciitis, tips for running safely with plantar fasciitis, what shoes we recommend for running with plantar fasciitis, and more below.
What is Plantar Fasciitis?
Plantar fasciitis is a condition caused by inflammation of the plantar fascia, a band of tissue that stretches from your heel to your forefoot.
Common causes of plantar fasciitis are overpronation (feet rolling inward when walking), arches that are too flat or too high, or sudden changes in weight or activity level. All of these can overstretch the plantar fascia, causing the tissue to pull away from the heel and get inflamed. Regular stress can cause small tears as well.
Plantar fasciitis pain is usually felt in the heel, arch, and inner foot. The discomfort will usually be worse after you’ve been resting for a while, such as when you first get up after sleeping or stand after sitting for a long period of time. This is because the plantar fascia returns to its normal shape during periods of rest, and it takes time for it to stretch comfortably for movement again. Depending on how severe your plantar fasciitis is, it may be a dull ache or a sharp pain, and it may go away with movement.
Because running naturally causes increased load and pressure on the plantar fascia, regular runners are more likely to have this condition. In addition to the situations mentioned above, runners specifically will likely feel pain when pushing off into their stride.
How to Run with Plantar Fasciitis
Can you still run with plantar fasciitis? The answer is yes, as long as your symptoms aren’t severe and you do so carefully.
A good gauge for how severe your plantar fasciitis is is to observe whether your pain fades or continues as you run. If you’re in less pain after the first mile or two, your plantar fasciitis is likely mild; if it lasts for your whole run, it’s likely a bigger problem. However, the best choice is always to speak with a doctor to develop a recovery plan.
If you have mild plantar fasciitis, you may still be able to safely run after proper stretching, for shorter distances, or with less intensity. It’s important to listen to your body and not just run through the pain; if you’re experiencing long periods of discomfort, talk to a doctor about how much running you should be doing or if you should stop temporarily.
If you have moderate or severe plantar fasciitis, it’s likely a good idea to take a break from running. You can still stay active with other workouts, like swimming or biking, while you recover. When you return to running, make sure to start slowly and build back up to your previous speed or distance level, since overdoing it right away can undo progress you’ve made towards healing.
How to Treat Plantar Fasciitis for Runners
There are many things you can do to relieve plantar fasciitis pain at home, such as stretching, icing, and purchasing plantar fasciitis-friendly shoes.
Stretching is one of the key tools to recovery. You should stretch two to three times a day, not just before a run. It’s especially good to stretch first thing in the morning since that’s likely when your plantar fascia and muscles in your lower limbs will be the tightest.
Besides gently stretching your plantar fascia, you should focus on your Achilles tendon and your calf muscles (doctors have found a strong connection between stretching the calf and reducing heel pain!) We recommend these stretches as a great place to start.
Icing is also essential to healing your muscles. You should ice your feet for at least 15 minutes after finishing a run as well as periodically throughout the day. It’s good to add massaging to your icing routine if it’s comfortable for you to do so. We recommend this foot roller!
One of the most important things you can do to recover from plantar fasciitis is to wear shoes that are made to support and cushion your feet. Check out a few of our recommendations below.
What to Look for in Running Shoes for Plantar Fasciitis
Shoes can’t cure plantar fasciitis, but they can go a long way towards upping your comfort level and aiding your recovery! Here are a few things to look for in running shoes for plantar fasciitis:
- Good arch support: Because plantar fasciitis pain often surrounds the arch, having shoes with arch support can bring a lot of relief. Good arch support can stop the plantar fascia from overstraining itself as it connects the heel to the midfoot.
- Firm midsole: Arch support and firm midsoles often go hand-in-hand, since midsoles play a key part in how supportive a shoe is.
- Cushioning: Plantar fasciitis pain often occurs when your foot strikes the ground, so having a well-cushioned shoe can help absorb some of the impact before it hits your heel.
Best Running Shoes for Plantar Fasciitis
Brooks Adrenaline GTS 22 is one of our top picks for running shoes that treat plantar fasciitis. It features Brooks’ DNA Loft Cushioning, which is made of soft yet durable rubber and foam combined with air and nitrogen. The Adrenaline GTS 22 also features GuideRails technology. A firm piece of foam is placed on either side of the heel to align your ankles and knees, which reduces pain and fatigue.
The Brooks Adrenaline GTS 22 is available in both men’s and women’s styles.
The New Balance Fresh Foam X 860v13 is another great plantar fasciitis running shoe option. It has a supportive medial post, which is a section of the midsole that’s firmer than the rest of the cushioning. This controls and corrects your steps, which in turn supports the arch and reduces overpronation. Fresh Foam X is New Balance’s most cutting-edge cushioning, creating a cloud-like sensation underfoot.
The New Balance Fresh Foam X 860v13 is available in both men’s and women’s styles.
Like the two options above, the HOKA Arahi 6 boasts excellent cushioning and support. HOKA’s patented J-Frame™ midsole is incredible at stabilizing your feet, and the entire midsole is actually made from compression-molded foam. The cushioning is noticeable without being fully plush, which is great for those looking for comfort without overdoing it.
The HOKA Arahi 6 is available in both men’s and women’s styles.
It’s important to note that your non-running shoes should also be supportive. If your everyday walking shoes are flat or uncushioned, that also may irritate your plantar fasciitis and cause the healing process to slow down.
Come to Goodmiles for Plantar Fasciitis Solutions!
Goodmiles Running Company is made for every runner, plantar fasciitis and all. We want to help you treat your foot pain so that every mile really can be a goodmile! Our Fit Experts will listen to your experience, scan your feet to get the most accurate picture of your needs, and choose a shoe or insole that will get you running comfortably again in no time.
All your best runs are still ahead of you, and we want to help you on your road to recovery!