Avoid running with Plantar Fasciitis

Plantar fasciitis is an inflammation of the plantar fascia, the tissue on the sole of the foot. It is often caused by overuse of the plantar fascia or arch tendon of the foot. The two ends of the tendon attach at the bottom of the toes and at the front of the heel bone by means of fascia, a strong fibrous membrane. The plantar tendon keeps the arch of the foot from flattening completely when the foot carries weight, providing cushioning and shock absorption when you’re walking, running or standing. This tendon also allows you to point your toes. plantar-fasciitis-blog-pic

Causes of the plantar fascia are made by leg movement that creates a pull on the Plantar tendon. Walking or running up or down hills, climbing stairs, walking or running on your toes which also includes wearing high heels, or dorsiflexing (pointing your toes up as your heel comes down with each stride) all pull the plantar tendon.

Plantar fasciitis can also be caused by heel striking, which is usually a result of over-striding. If you reach forward with your legs with each stride, you’re very likely to land on your heels. Landing in this way can create a lot of force on your heels. Tight calves and an inflexible Achilles tendon can also pull the plantar tendon and weaken the attachment of the fascia to the bone. I know days when I don’t stretch or warm up my calves properly my plantar fasciitis starts to bother me. If the plantar tendon is stretched beyond what the fascia is capable of holding, the fascia forms micro-tears and begins to pull away from the bone, causing inflammation.

Other causes of PF are wearing old, worn-out running shoes or ones that lack arch support,and overpronation (when your feet roll inward too much.)

When the plantar tendon is constantly over-stretched, the body begins to add calcium where the attachment between the tendon and the heel bone takes place. Over time, enough calcium is added to build more bone mass in that particular spot, creating a heel spur that can be even more painful than plantar fasciitis.

Have you ever had that pain at the bottom of your foot? Feel like there is a little ball you keep stepping on? Wake up and put your feet on the ground and the pain drops you to your knees?? An uncomfortable tight feeling by your heel? Welcome to Plantar fasciitis! Good thing is, you can treat it and heal it, and prevent it from coming back.


  • Check your running form. Many runners tense up their body while running, lower legs being one of them. Make sure your lower legs are relaxed, including glutes and calves.
  • Learn to make a mid-foot strike. The body has a natural form of hitting heel first, but that causes more overall problems when running, such as shin splints. Try to train your feet to hit mid-foot, this keeps your Plantar tendon relaxed and reduces the impact to your heels.
  • Don’t move forward with your legs. Apply gravity by letting your upper body lead and your legs follow. Throughout your runs, lean slightly from the ankles, keep your stride short, and land with your feet directly under your center of mass. (Another tips to good form running.)
  • If you are having pain while running, decrease your distance until the pain subsides, I personally don’t think you need to stop running completely, but don’t try to run your usual as it can make pain worse. Just lessen the amount of time running.
  • Having the proper shoes for your foot type is crucial. If you run in shoes that don’t support your foot type (overpronation, underpronation..) it can hurt your performance.
  • Having tight, inflexible a Achilles tendon and calf muscles can cause stress on your plantar fascia.


  • Stand facing a wall an arm’s length away. Keeping your lower legs and ankles completely relaxed, lean into the wall by putting your hands on the wall directly in front of your shoulders and lowering yourself toward the wall.
  • Stand on a curb facing away from the street. Rest the middle of the affected foot on the edge of the curb with your heel extending out beyond the curb. Keep the healthy foot completely on the sidewalk for stability. Slowly lower your heel enough to give your Achilles tendon and calf muscle a good stretch.
  • Perform a self-massage by freezing a bottle of water, or a cold can and roll it under the arch of your foot and gently roll can back and forth from heel to the arch. Repeat for two to five minutes. A cold bottle/can is effective since cold aids in decreasing inflammation and swelling. You can also use a tennis ball
  • dorsiflex the affected foot (point your toes toward your knee) as often as you can remember to do so. This stretches your calf and Achilles tendon and will ease foot tenderness. You can do this stretch throughout the day while sitting.
  • A stretch I LOVE to do, and is very effective is sitting on the floor on my knees, and resting my glutes on the heel of my feet. You can feel an immediate stretch on your plantar fascia. I usually do this for 30 seconds before and after running.



  • Scrunch towels, or pick up marbles, balls with your toes(also a great stretch for shin splint pain).
  • Get a deep tissue massage, or roll on a foot ball to break up the scar tissue.


  • Soak your heel in a bowl of ice water (five to 10 minutes) twice daily until the pain subsides. It’s like a mini ice bath for your foot, yes ice baths are painful for 2 minutes but man…..do they help!!! I LOVE ice baths, after the first few minutes of course! lol
  • KT TAPE!!!!! yes KT Tape has an application for this! I’ve used it before and it helped.  Check it out:

  • Using ice to roll on (bottle of water, or frozen dixie cup) is very soothing, similar to the “mini ice bath” but you are getting a massage at the same time.
  • FOAM ROLL!!! yes the foam roller is awesome for this too!!!! put the foam roller against the wall, and put your toes against it until you feel the PF stretch, hold it for as long as needed. You can alsouse the foam roller on your calves. If the muscle from your leg is relaxed, it will ease the pain on your foot. Use the roller on both calves to relieve the tension. calves foam roll


I hope there was something useful in here for you,from experience the foam rolling and of course KT TAPE has helped over come this pain. I sometimes wear arch support socks to help ease the pain while running. But when I do the stretches before and after I run, I am able to avoid having my plantar fasciitis act up!!



25 responses to “Avoid running with Plantar Fasciitis”

  1. Nichole Avatar

    Can’t wait to try this!

  2. kirs10woods Avatar

    Thank you for sharing this… I have a question though… I had Plantar Fasciitis few years ago but it was healed (completely) through stem cell therapy. I had the treatment with my ortho surgeon, Dr Grossman of Stem Md. It has been 2 years and I don’t experience any problems with my heels and joints anymore… I’ve been reading about muscle and joint pains and I notice that KT tape is always being mentioned… will it help me maintain the condition of my feet if I will use it? I mean, I regularly run and I am afraid that I injure my heel and sole again. Thanks

    1. runner unleashed Avatar
      runner unleashed

      Yes!!!!! I use KT tape all the time ti prevent my back pain and shin splints from acting up. I also wrote a post about it here. Check it out. It answers the questions you asked

  3. kirs10woods Avatar

    OK Thanks for sharing! I will read more of it…

  4. Carolyn Tran Avatar

    Great post- definitely love seeing posts on plantar fasciitis that also recommends consciously paying attention to your form, because tension is a huge contributor to plantar fasciitis and any running injuries in general. As a runner and a ‘runner’s wife’, I worship my foam roller- such a great tool for breaking up muscle scar tissue and loosening up muscle tension. Getting blood circulation up using mineral foot soaks, BFST Plantar Wraps, massaging or even jumping into your hot tub would also be a great way to help your feet and legs recover after a long run. KT tape is also a great way to provide support especially for people who are prone to leg injuries etc. http://www.kingbrand.com/Plantar_Fasciitis_Treatment.php?REF=33PV1

  5. Sarah Avatar

    So good to see a positive attitude to this. Most info has said stop running, ice it, stretch it and rest which I did for 3 miserable weeks but it hasn’t made much difference. I ran 2 days ago for first time and it was no better/worse than before. I’m going to change shoes and give the roller ago. Thanks for info.

  6. Albazar Avatar

    Sorry, i did not get it properly. I have PF (young development according to X-Ray), feeling pain only overnight when i get up or start walking after long sitting. Can i actually run? Would this worsen the PF. Thank you!.

    1. runner unleashed Avatar
      runner unleashed

      You have to treat it and make sure you aren’t making it worse. Try taping it with KT Tape to keep the pain under control. Ice it

  7. Paul Avatar

    Lots of good stretching techniques. I’m going to look into those, maybe make a similar post about its effect on other runners. Thanks! So, I guess KT tape is like a compression sock, then? I wonder if it’s actually beneficial as I’ve seen no studies on its efficacy.

  8. scott Avatar

    PT seems to be caused by a calcium deficiency also. I am certainly no expert, so do your own research, but I knew I have a calcium deficiency because I am lactose intolerant and I can see this white marks in my finger nails from low calcium. I read some interesting articles about PT and calcium and immediately went out and bought calcium supplements. It seems to be working. I went from limping really bad and being in pain to hardly any pain and no limp in two days.
    I am not ready to start running yet. But I am optimistic that I will be able to soon. I appreciate the info about relaxing and focusing on my form.
    Great article!


    1. scott Avatar

      I meant PF, not PT… planters fasciitis.

  9. Steve Avatar

    Would you be able to tell us more about your experience with KT tape? I am not completely sold on the benefits.

    1. runner unleashed Avatar
      runner unleashed

      Yes Steve. I have actually written a few posts on how it helps me. http://runnerunleashed.com/2013/04/23/what-kt-tape-is-and-how-it-has-helped-me/

      But I’ll gladly write a new one.

    2. Ashley Avatar

      Taping your foot is great as it provides a little extra support to help prevent against over straining. A lot of people swear by it but others just doesn’t do the trick. I would recommend trying it. For $15-$20, definitely worth a try.

  10. Dave Johnson Avatar

    Thanks for this article! I recently wrote one myself on the dangers of running with plantar fasciitis. I had to learn the hard way because I continued to try and run even after I first noticed the pain in my foot. Hundreds of dollars later I am finally back to 100 percent, and I now know the importance of good shoes and stretching.

    1. Sueb Avatar

      I’m lost at what sandals or shoes to buy. Spent hundreds and hundreds of dollars in the best, good for a while then comes back. 3 Rd year now😢I ice I stretch I foot bath every night nearly with e salts.
      And I’m not a runner. I stand and walk every day in my job, I go to gym 3/4 times a week. Over the last 3 years I have gained about 10 kg even though good eating and gym. But it since I’ve turned 50.
      So over the pain!

  11. Kimberly Evans Avatar

    I am a daily runner and I suffered from Plantar Fasciitis three years ago. It was terrifying because I am normally a very active person. I tried a lot of products tat claim to heal Pf fast but I had no luck at all. I managed to finally cure after spending so much money on things that did not work. This article was very informative, and touched on a lot of things that I not too long ago just found out myself. I also have a blog that explain how I cured my Pf and the steps that it took me to get cured. http://www.howtocureplantarfasciitis.org

  12. williamcanusky Avatar

    Lots of good stretching techniques. Thanks for sharing. You can check more article about plantar fasciitis and running at here: http://runnerclick.com/running-with-plantar-fasciitis/

  13. Victor Avatar

    Definitely useful information. Arch support is important to relieve tension on the plantar fascia, thereby reducing pain. I am a big fan of ASICS. I see you are too 🙂

  14. Harry @ runners paradise Avatar

    Hi Pete – I’m a new follower, and really enjoyed your post on PF. I’ve had a chronic case of PF for many years, and just recently overcame it with lots of stretching of calves and hamstrings. I agree with you that stretching out the entire leg is critical for resolving it. Thanks for the great information!

  15. Hemant Kanade Avatar
    Hemant Kanade

    Hi…. I had a question here. The PT occurs due to pull on the plantar tendon but then how does standing on the edge of the curb/stair help in healing? Isn’t the tendon getting pulled further? Also, will complete rest (just heading to office and back) help in healing the tendon?

  16. Kylie Avatar

    Great post this is exactly what I did one year ago and it went completely away. I been having this pain for a while and decided to find out what was causing it. I found this site, and the pain went away instantly.

  17. FeetGenius Avatar

    Some great stretching exercise tips here! Another thing that’s helped me is calf strengthening exercises.

  18. Jennifer Avatar

    This is very helpful. I will definitely try KT tape. One thing I have noticed is a lot of articles say runners get plantar fasciitis, but I’m not a runner and got it. I must have really pulled it while walking, lol.

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