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Writer's pictureKC Rehab Team

Should I keep running if I have plantar fasciitis?

Running is an activity approximately 1% of Americans do on an average day, and it puts significant stress on your feet. Your feet are the foundation of your running form and play a crucial role in:


  • Absorbing shock

  • Propelling your movement forward

  • Maintaining your balance


Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes irritated or inflamed. The plantar fascia is like a rubber band that helps support the arch of your foot and connects your heel bone to your toes. Plantar fasciitis is a common condition that can affect an estimated 1 in 10 people during their lifetime. If you are a runner, plantar fasciitis can be a frustrating experience that leaves you wondering if you can push through or if you’ll be sidelined and need treatment


What causes plantar fasciitis?


There are several things that can contribute to the development of plantar fasciitis, including:


  • Overuse

  • Sudden weight gain

  • Poorly fitting shoes

  • High arches or flat feet

  • Tight calf muscles


Symptoms of plantar fasciitis



  • Heel pain — Heel pain is the most common symptom of plantar fasciitis. The pain is often worse in the morning when you take your first steps or after sitting for a long time. 


  • Stiffness — Your heel may feel stiff or sore, especially in the morning. 


  • Swelling — You may experience some swelling around your heel. 


  • Sharp pain — You may experience a sharp pain in your heel when you stand, run or walk. 


  • Tenderness — The area around your heel may be tender to the touch. 


  • Difficulty walking or standing — The pain can make it hard for you to walk, run or stand for long periods of time. 


If you are experiencing any of these symptoms, it's important to see a doctor or physical therapist for a diagnosis. Early treatment can help prevent this condition from getting worse. 


Impact of plantar fasciitis on running


Dealing with plantar fasciitis can impact your ability to run, train and compete. Here’s how plantar fasciitis can affect a runner:


  • Pain during and after runs — The most obvious impact is the pain that you can experience during and after your runs. This pain can be severe and can interfere with your ability to train effectively.


  • Reduced running distance — Dealing with plantar fasciitis may leave you running shorter distances than you’re used to. The pain can limit your endurance and make it hard to complete long runs. 


  • Altered form — In an attempt to avoid pain, you may change your running form, which can lead to other injuries. 


  • Difficulty starting runs — You may find it hard to get started on your run due to the pain. 


  • Mental impact — The pain and frustration caused by your plantar fasciitis can have a negative impact on your mental health. 


Can I keep running with plantar fasciitis?


The short answer is yes, you can still keep running with plantar fasciitis. If you’re dealing with a mild to moderate case of plantar fasciitis, you can still keep up with your running routine. You may feel pain when you first get going, and it can fade away as you keep running. If you do choose to keep running, you shouldn’t increase the intensity or duration of your runs. 


If you are dealing with a more severe case of plantar fasciitis, you should take a break from your running routine. If you continue to run, you may increase the inflammation in your foot or set yourself up for future complications. 


If you treat your plantar fasciitis appropriately, you can manage your symptoms and resume activities with less discomfort. 


Physical therapy for runners with plantar fasciitis


Physical therapy can be an effective and comprehensive approach to managing and overcoming plantar fasciitis so you can get back to running. Here are some physical therapy techniques that may be used in your treatment plan by your physical therapist:


  • Manual therapy — Manual therapy is an umbrella term for hands-on treatments that can address pain and inflammation associated with plantar fasciitis. Manual therapy techniques include:


  • Trigger point therapy — Trigger points are areas of tight muscle that can cause you pain. Your physical therapist may apply pressure to these points to help release tension.


  • Soft tissue mobilization — Your physical therapist will use their hands to manipulate the soft tissue around your heel and ankle to release tight muscles and fascia. They may use their hands or a tool such as a foam roller to do this technique.


  • Myofascial release — Myofascial release focuses on releasing the fascia, a connective tissue that surrounds your muscles. By addressing restrictions in your fascia, your physical therapist can help improve flexibility and reduce pain. 


  • Therapeutic exercises — Therapeutic exercises can be a crucial part of your plantar fasciitis treatment plan. Your physical therapist will create an exercise program of stretching and strengthening exercises designed to do the following:


  • Reduce tension

  • Promote healing

  • Improve strength

  • Boost function


  • Gait training — Your physical therapist may analyze your walking pattern. This can help them suggest any corrections or provide guidance on proper foot mechanics, posture and stride to help reduce plantar fasciitis stress when you move. 


  • Dry needling Dry needling is a technique used by certified physical therapists. Your physical therapist will manually insert thin, sterile needles into specific points in your muscles or connective tissue. The needles can help relieve pain, reduce muscle tension and improve function. 


Boost your recovery from plantar fasciitis with KC Rehab


At KC Rehab, we understand how frustrating dealing with plantar fasciitis can be as a runner. With the right treatment, it’s possible to manage your pain and return to your favorite activity. We offer a comprehensive approach to treating plantar fasciitis designed to address your specific needs and help you get back on your feet. Remember, patience and consistency are key in recovering from plantar fasciitis. With the right care and support, you can overcome plantar fasciitis and continue to enjoy the benefits of running. 


Contact our team today for more information or to schedule an initial appointment.

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