Runner's Guide to Plantar Fasciitis: Symptoms, Treatment, and Recovery Strategies

Coach Brad has been plagued with plantar fasciitis over the past 3 months so he has taken a deep dive into the latest science on how best to treat and manage this troublesome foot problem.
if you have heel pain, or know someone who has, then this video is for you.
This is the study that was referred to in the video:
*Rasenberg N, Bierma-Zeinstra SMA, Fuit L, et alCustom insoles versus sham and GP-led usual care in patients with plantar heel pain: results of the STAP-study - a randomised controlled trialBritish Journal of Sports Medicine 2021;55:272-278
Rasenberg N et al British Journal of Sports Medicine 2021;55:272-278
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[@BNHrobotics]

I've been dealing with this condition in both feet for 14 years with a few good years in-between. I have no morning pain. Rather pain happens while both standing or sitting. Hiking causes no problems, but running and lifting tend to cause significant lasting pain for days/weeks on end. I've seen a lot of doctors, tried insoles, done a lot of PT, but abstaining from running seems to be rhe only way to keep the pain at a manageable level.

[@TheRunExperience]

Sorry to hear that! Have you tried a strength program for the feet and calf’s then a graduated run plan eg 2 x week to start with 15% increase duration?

[@markus7894]

The one and only thing that heals and prevents PF in my feet is to sit on my heels with my toes bent forward. This stretch is very strong and VERY important.

[@TheRunExperience]

That is a great addition! Thanks for mentioning that

[@ann_andrew06]

Great video, I'm a runner and I like to train. The first thing you say about using the most comfortable shoes is the key to take good care of your feet and the rest of your muscles. Also the exercises you show as an example to do to avoid discomfort and pain. But I think that we often forget this when we are out of the sport. I would even like to know if you could in another video, show what recovery shoes you recommend or use as sandals or flip flops, ... after a workout to relieve the feet. Thank you so much!

[@TheRunExperience]

I use moulded jandals and have an indoor pair of shoes (love the Allbird brand)

[@barrydimelow822]

I’ve struggled with the condition for around 5 years. Tried all sorts, various stretches, shock treatments but cannot get rid of it. Going to focus more on the strength aspect to see if that approach helps. What was the mat called that you stood on for relief ? (6 minutes in)

[@TheRunExperience]

A Shakti mat. They are very good.

[@DarkoVrsic]

The only thing helped me, was rolling the small rubber ball under injured feet, while sitting behind the computer.

[@tomcat1319]

Me too! I stood up and let the ball roll under my foot. I could feel my deep foot muscles stretch.

[@TheRunExperience]

It certainly helps

[@mox1229]

I had PF for about 3 years. I tried all kinds of things. The most helpful was an increased focus on hamstring stretches as recommended by a local coach. The other big change was buying Sauconys for the first time. No recommendation, I just liked a pair a friend had. No clue what the difference was but after I started running in those it went away almost overnight. No other change. I am not saying that brand is the magic pill. It worked for me and I am betting most of us are probably in a pair that isn't best for us.

[@TheRunExperience]

Thanks for sharing your experience

[@maldo007]

I do a couple of those exercises, but it's for strength, not for plantar fasciitis. Thanks.

[@TheRunExperience]

The strength work will help prevent PF

[@iggalan]

I've not had plantar fasciitis for years and what has contributed the most I think are: 1.- Doing daily stretches when the running volume is high (in my case when I'm doing 50 Km/Week or more) specially the calf stretches and foam rolling. 2.- Adequate running shoes and this is more complex than it seems, when you're relatively new it's hard to know what to look for and besides you only get to really tell if a shoe works or not after using it for at least 150 Km (unless you get something that is very unfit for you). Also something that has helped me increase the weekly volume considerably is using barefoot style shoes for some easier trainings; you need to be very careful at the beginning but once you get the strength and flexibility they're great.

[@TheRunExperience]

Thanks for sharing your experience. Great insights

[@jpstensland]

Disappointed to see yet another video recommending the wrong footwear. Shoes with raised heels, narrow toe boxes and artificial support are the one of the primary causes of weak and imbalanced foot, leg and hip muscles. You should be helping people transition away from that footwear if they want a long-term solution to plantar heel pain. Otherwise you are just counteracting those strength and stretching exercises. Same goes for orthotics.

[@TheRunExperience]

I stated ‘footwear appropriate for the individual’ I agree that larger toe boxes are excellent but zero drop shoes are not appropriate for everyone and are not a silver bullet. I also mentioned barefoot work is beneficial for everyone BUT not during a plantar fasciia flare up. Orthotics do have a place especially during a flare up - not to be worn all the time though.

[@jpstensland]

@@TheRunExperience I stand by what I said. The exercises you recommend are great and address the long-term and preventive measures people should take. Nowhere in this video do you say the supportive shoes and orthotics you are recommending are a short-term symptom-only fix and should be avoided for the long-term health of your feet. And there is no statement about how the wrong shoes can contribute to weak feet and poor blood flow to the plantar fascia. Note that all the exercises you are recommending were done barefoot.

[@DonDiBenedetto]

After 6 years of wearing only Altra shoes ( Torin 4.5, Escalante Racer, Escalante 2.5, Escalante 3, Provision 5) I developed Plantar Fasciitis. 12 months of pain . What gave me relief was wearing Brooks Adrenaline ,Oofos shoes and 3 months of chiropractic and Physio treatments. Calf raises, calf stretches, rolling the bottom of my foot , etc. made the symptoms worse . Wearing Brooks Adrenaline and Oofos shoes reduced my pain and irritation of the plantar fascia . I was then able to start calf raises , stretches , foot exercises , with minimal discomfort . I am now transitioning back to Altra , very slowly .

[@jpstensland]

@@DonDiBenedetto Glad you are getting better and transitioning back to Altras. I would bet had you been doing those exercises before you would have avoided the PF. What shoes are you wearing when not running? The dude is right in that minimalist shoes by themselves are not a magic fix. We all need to be sure we have strong, flexible, and balanced muscles. There are multiple great videos on this channel by a PT on how to do a self-assessment and more really good exercises. It’s a 3-part series. Charlie Merrill is the PT’s name. Here’s the first video: kzbin.info/www/bejne/q6XKeoabjc-boZY

[@DonDiBenedetto]

@@jpstensland Oofos . Agree. I was also experiencing severe foot cramps while lying down in bed, a few weeks before my PF started hurting . In any case, several years of wearing zero drop shoes with a wide toe box , all day, everyday , running and at work, did not strengthen my feet enough to avoid PF. I know alternate between, 12 mm drop ( Brooks Adrenaline), 7 mm drop ( Boston 12) , 0 drop ( Torin 7, Escalante Racer). It works for me . Thank you

[@Pedant_Patrol]

The reason why this happens is because excessive running, like the kind promoted on this channel, is fundamentally unnatural. Please stop.

[@DarkoVrsic]

Define excessive! 😉

[@TheRunExperience]

Have you watched all our videos? We stand for improving your run experience with balance and quality.

[@henryg3702]

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