How to Treat and Prevent Plantar Fasciitis So You Can Keep Running!

Plantar Fasciitis is an irritation to the tough, fibrous tissue at the base of the heel, and is one of the most bothersome running injuries due to its infamous stubborn nature.
Runners with plantar fasciitis can sometimes have heel pain for months or even years before the fascia finally heals. Fortunately, if you take care of it and catch this injury early on, most cases do calm down in a matter of weeks and you will be able to keep running through plantar fasciitis
Today we are going to help you figure out whether you can run through it or stop running, what causes plantar fasciitis and what you can do to prevent it in future. Most importantly, we are going to give you the best exercises and stretches for treating this injury to ensure it doesn’t return. Let’s get started!
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[@runnersconnect]

Did you find this video helpful? What other treatment options for plantar fasciitis have you found helpful?

[@calebf3655]

Is any part of my body supposed to be facing the wall during the rotated knee pointers?

[@janetmoore5645]

Very informative video and knowledgeable. I can't believe you have the great exercises that this may help very much. Thanks so much for the help of this video. Thanks Janet.

[@runnersconnect]

Glad it was helpful!

[@karenmclaughlin2350]

Great info! Thank you!

[@stefankawase]

Thanks. I have been watching videos in the topic the whole weekened and you video pretty much summarized all the other videos together 😂 God bless 🙏

[@plconnell]

Thanks for the input. Been eight months and I still am not right. I like your exercises regarding the calve. Have a feel my PF had a hand in my calves being achy in the morning. Thanks again😢

[@jfalters]

Great video, best one I’ve found yet addressing plantar fasciitis and running. I tried all the stretches and already feel some relief. Thanks!!

[@runnersconnect]

Thanks for sharing!

[@amalawad4096]

I’m suffering from this pain. Trying to do the exercises now.. will let you know what works..

[@michellemendonca3852]

I really like your exercise and want to know how safe is taking the injection Please advise As I have seen a lot off videos but yours is the best

[@arg1989]

Thanks for everything. Really clear indications.

[@runnersconnect]

Glad it was helpful!

[@chrispupp1967]

I have been a minimalist runner for over 10 years. Including 5 marathon distances. But over the last 2 I have been suffering on and off from Plantar Fasciitis - mostly in my left foot. Is there any advice you could give or videos you could recommend for minimalist runners suffering from PF. Thank you

[@angelabaker356]

I have done everything listed here, unfortunately I am still in pain after one year... I have worn a CAM boot for 10 weeks this year, 2022... In addition, I have been in a fiberglass foot cast for 9 weeks. MRI revealed a torn fascia... I get my foot cast off tomorrow. Looking forward to doing physical therapy and making a complete, full recovery. I will try some of your exercises, thank you.

[@MrFalcon58199]

Wait, so you had a torn fascia for the whole year? Did you walk during that time or you stayed off your feet the best you could?

[@angelabaker356]

@@MrFalcon58199 It took a while to get a proper diagnosis and to finally find out my fascia was torn. I was walking on it in excruciating pain. I’m going to have my foot surgery soon, to repair the tear and have the plantar fasciotomy. I’m still in excruciating pain. I will do more physical therapy again. It’s been a process but happy I will finally have relief soon…

[@johnogaage]

I have had good experiences with the "Danish" high load exercises (calf raises) also called HSR (only 3 times a week, It needs recovery time to improve) And also Calf - and Hamstring strengthning applyed with calf massage.

[@runnersconnect]

Thanks for sharing, Allan! Those are helpful routines as well.

[@paulherzog1103]

I've had PF pain going on a couple months but recently I've had good luck with the Strassburg sock that I've been wearing the last 10 days of so. I think I'm only a couple days away from running again. Can't wait!

[@runnersconnect]

Awesome! So glad to hear that, Paul!

[@falahemm8148]

How are you doing now

[@barkleyhunt3227]

Awesome

[@robinwhitley9989]

PF is the devil!! In addition to advice here, yoga, especially downward dog seems to help. I've managed to avoid cortisone (and prefer not to go there) shots thus far.

[@runnersconnect]

Yeah, corticosteroid injections should be a last resort or better yet - completely avoided! I'm dealing with nagging PF symptoms myself. Will have to do more downward dogs. Thanks, Robin! - Coach Ruairi

[@UmaMahesh-yc6ef]

Can runners continue running with plantar fascitis sir?? Or is it advised to stop completely. I am a running addict. I can't live without running or jogging

[@runnersconnect]

As long as it's slowly getting better and not worse every day.

[@bigbattenberg]

Build strong feet by running minimal/ barefoot. No personal experience, so I don't know if it's possible... There may be sort of a Catch-22 here. I do know that my (flat) feet have become much stronger by minimal/ barefoot running.

[@runnersconnect]

There are definitely some benefits to minimalist running. We even interviewed an expert on this topic on our podcast. However, runners (especially those already suffering from an injury) should proceed with extreme caution if attempting this.

[@bigbattenberg]

@@runnersconnect - I agree that when one already has an injury it would probably not be the best time even to work out seriously at all, in fact pain may prevent any activity in the first place. Isolated exercises like calf raises, foot crunches etc. are good. Barefoot/ minimal has worked out great for me but even I am reluctant to recommend it to just anyone because I think a certain level of athleticism is required. Also it takes tenacity to see it through.

[@runnersconnect]

@@bigbattenberg Thanks for sharing! Agreed on the barefoot/minimal running 😬

[@OostatmasteroO]

Is there a shoe that’s good to get started doing this with?

[@bigbattenberg]

@@OostatmasteroO I have been very happy with the Merrell Vapor Glove from day one. They are not that durable but also not that expensive.