🚨 Disclaimer: I am not a physiotherapist or medical professional. This post is based on my experience working with runners who have faced plantar fasciitis. If you are experiencing heel pain or suspect you have plantar fasciitis, you must seek professional advice from a qualified physiotherapist or GP.

What is Plantar Fasciitis?

Plantar fasciitis is one of the most common injuries among runners, causing sharp, stabbing pain in the heel or arch of the foot. It occurs when the plantar fascia, a thick band of tissue that supports the arch of your foot, becomes inflamed or overstressed. The pain is often worst in the morning or after periods of inactivity, but it can worsen if left untreated.

Why Early Intervention is Crucial

Many runners try to “push through” heel pain, assuming it will resolve on its own. However, plantar fasciitis does not simply get better without making changes. Ignoring the symptoms can lead to chronic pain and even alter your running gait, increasing the risk of secondary injuries like Achilles tendinitis, knee pain, or hip issues. 

Recovery time is linked directly to how long you wait to make an intervention.  Early cases can be measured in weeks.  However severe cases, if left unaddressed to the point you can barely walk, can have a recovery time of up-to 12 months.  So, GET IT LOOKED AT ASAP 😀!

If You Think You Have Plantar Fasciitis, Do This First:

✔️ Seek professional help – A physiotherapist or GP can diagnose the condition and provide an effective treatment plan. 

✔️ Reduce aggravating activities – Continuing to train through pain will only worsen the issue.

✔️ Modify your footwear – inadequate arch support can contribute to the problem.

Common Causes of Plantar Fasciitis in Runners

Several factors can contribute to developing this condition, including:

• Weak muscles in the legs - A lack of strength in either calves, hamstrings, glutes and/or quads can lead to overloading of the other muscles.

• Overuse or sudden mileage increase – Rapidly upping your mileage or intensity can overload the fascia.

• Poor foot biomechanics – Flat feet, high arches, or an inefficient running gait can increase stress on the fascia.

• Inadequate support – Running in shoes that lack proper arch support.

• Tight calves and Achilles tendon – Limited mobility in these areas can increase tension on the plantar fascia.

What You Can Do to Support Recovery

While professional treatment should be your priority, there are key steps you can take to support healing and reduce discomfort:

1. Reduce Load & Modify Training

• Swap high-impact runs for low-impact activities like swimming or cycling.

• Avoid barefoot walking, especially on hard surfaces.

2. Strength & Mobility Work

• Strengthen the intrinsic foot muscles with exercises like toe scrunches and marble pickups.

• Stretch the calves to reduce tension on the fascia.

• Use a frozen bottle of water to roll under your foot for relief.

3. Proper Footwear & Insoles

• Ensure your running shoes offer adequate support and cushioning.

• Consider custom orthotics or insoles if recommended by a specialist.

4. Gradual Return to Running

• Rushing back too soon often leads to recurrence.

• Follow a gradual return-to-running plan under professional guidance.

How Coaching Can Help You Run Injury-Free

As a running coach in Bristol, I work with runners to build strength, improve biomechanics, and create training plans that reduce injury risk. If you’re dealing with plantar fasciitis or want to prevent it, structured coaching can help you make the necessary adjustments while maintaining fitness.

🏃‍♂️ Need support in your recovery or training? Let’s work together! Get in touch today to start running stronger and pain-free.