How to Run With Plantar Fasciitis

Plantar fasciitis is one of the most painful and uncomfortable foot problems. And it will make you dread taking those first few steps when you jump out of bed. Besides from the pain that comes from this condition which results from an overload of the plantar fascia, it will also limit the activities that you can do. And this is more so for the individuals that workout or run a lot. You can also use our selected best sandals for plantar fasciitis.

With plantar fasciitis, you will not even want to run because running is not only painful but can also make the problem worse for you. Contrary to what many people think or assume, it is still possible to run even with plantar fasciitis. Here are some simple tips on how to run with plantar fasciitis.

Some Tips for Run with Plantar Fasciitis

1. Stretch Before and After Running

Run With Plantar Fasciitis

Stretches are one of the best remedies for plantar fasciitis as they help to ease the tension on your plantar fascia and other muscles in the feet. And so if you intend to run with this foot problem, stretches should be part of your daily routine.

Firstly, you should do some stretches in the morning right after you wake up. Secondly, do some stretches before running and after the run to relax the muscles and prevent the plantar fasciitis from worsening.

2. Wear the Right Shoes

Wearing improper footwear is one of the leading causes of plantar fasciitis. If you intend to continue running with this problem and as your foot recovers, you need to change your shoes. And the simple rule here is to go for shoes that are designed for individuals with plantar fasciitis.

If you can get running shoes for plantar fasciitis the better. But, as you shop for running shoes with plantar fasciitis, you should look for a pair that fits well and provides sufficient arch support and cushioning. Sufficient cushioning and arch support will protect your feet from the pressure and impact from running.

3. Avoid Hard Surfaces

Running on hard surfaces subjects the bottom of your feet to unnecessary pressure and it can cause tears and other injuries to the plantar fascia hence resulting in plantar fasciitis. As your feet recover from plantar fasciitis, you should avoid running on hard surfaces even if it means changing your usual route.

Also, indoor tracks tend to have hard surfaces and so you should avoid them where possible and instead run on the soft ground outdoors or even grass if possible. Running on these soft surfaces ensures that you get the exercise that you need without causing further injury to your problematic feet.

4. Reduce the Distance

The longer you run the higher the likelihood of causing injuries to your feet or worsening an existing problem like plantar fasciitis. While your feet recover from the painful problem, you should cut down your usual running distance significantly. Reducing the distance that you run by a few miles can make a huge difference as it ensures that you do not have to subject your feet to any unnecessary pressure and that you still get some running exercise.

Reducing the intensity of the run can also be helpful and a simple way to do this is by avoiding steep terrains and instead opting for flat surfaces where your feet will face less resistance.

5. Modify Your Running Style


How you run also matters, and so you need to make some changes if you want to run with plantar fasciitis. One of the important things to do here is to ensure that you do not tense the body when running and that the lower part of your legs, calves, and glute are also relaxed. Also, avoid moving forward with your legs and instead allow the upper body to take the lead and the legs to follow.

As you run also make sure that you land with the feet under your center of mass directly. Making these changes will take some pressure and strain off your feet to ensure that you do not make the plantar fasciitis worse and also encourages quick healing of the ligaments.

6. Rest Your Feet

Foot Relaxation

Rest might not sound like part of running but it is also a vital step if you intend to run with plantar fasciitis. After the run and stretches, you should rest the feet for as long as possible to give them time to recover and heal before you run again. Also, icing, soaking them in Epsom salt and doing a foot massage after your runs can be very useful in ensuring that you are able to continue running.


Despite the fact that plantar fasciitis is one of those problems that every runner hates as it can interfere with your running routine and weigh you down for several weeks, it is still possible for everyone to continue running even with the foot problem without interfering with the healing and recovery process. Our 6 tips above will be very helpful as you try to run with plantar fasciitis.

However, you need to make sure that you do not subject your feet to any unnecessary pressure or strain. Run during the day but remember to let them have enough time for healing at night.