Plantar Fasciitis from Running

Running Injuries: Foot & Ankle
Plantar Fasciitis from Running

The plantar fascia consists of a band of tough fibres running across the sole of your foot from the heel to the base of your toes.

What are the symptoms of plantar fasciitis?

Plantar fasciitis pain is usually located in the middle of the heel – it could be felt on the outside too – or along the arch. It's often linked to a tight Achilles. When the Achilles tendon is really stiff or injured, referred pain can be experienced not only in the plantar fascia tendon, but also in the calf muscle, and even the muscles running from the mid to lower back. Sufferers of plantar fasciitis often describe a feeling akin to stepping their heel onto a stone. Increased pain during the first steps in the morning is also characteristic of this condition. This pain eases after the fascia and surroundings muscles begin to stretch and relax.

What causes plantar fasciitis?

  • Overuse of the plantar fascia. If you do lots of walking, running, standing when you are not used to it.
  • A tight Achilles tendon is one of the main factors for this condition
  • Overpronation of the feet is also a major contributory factor.
  • Incorrect shoes can place extra pressure on the plantar fascia and aggravate an existing condition. If your shoes do not offer sufficient support and cushioning the plantar fascia can be overworked.
  • Worn out shoes or shoes with poor cushioning.

Treatment tips and products


Wear shoes with cushioned heels and a support if it is needed. Proper running shoes will provide the best cushioning and are suitable not only for runners but for walkers too. It is essential to be properly fitted for running shoes and to try them on before you buy them. Find out what foot type you are, how much support you need and what feels the most comfortable (cushioning, support, shape, width, size). Don't buy them on the internet unless you know exactly what you need, as you can get it completely wrong! We offer Natural Gait Analysis and a wide range of shoes for all foot types and different levels of cushioning. Avoid old or worn shoes that may not give good cushioning for your heel. Find out moreBest Running Shoes for Plantar Fasciitis »


To reduce foot pain, it's important to limit activities that can further aggravate the issue. This means cutting back on anything that puts excessive strain on the feet, such as high-impact exercises or standing for long periods of time.


Regular massage can help to relieve pain and encourage tendons to relax. Trigger Point Massage Ball is a proven technique in promoting healing and reducing pain. Roll the ball back and forth under the arch of your foot with particular focus on the tender area under your heel. This can be performed for five minutes, a couple of times a day, or more frequently if tolerable. Some people may use a tennis ball, but as it is harder than the TP Massage Ball.

  • Step stretch Stand on a step, legs straight, with the balls of your feet positioned on the back edge. Hold onto a bannister, or something secure, keep your spine straight and with a slight lean forwards, slowly lower your heels below the level of the step until you feel a stretch in your calves and achilles tendon. Hold for 15-30 seconds and raise the heels – repeat 2-3 times for an effective stretch.
  • Gastrocnemius stretch To perform the stretch, stand with your hands on a wall and your feet shoulder-width apart. Step one foot back and keep your heel on the ground, then lean forward from your hips until you feel a stretch in your calf. Hold for 20 to 30 seconds and repeat on the other leg.
  • Soleus stretch Repeat the gastrocnemius stretch, but this time bend the back leg as well as the front one, keeping the back heel pressed to the floor. This stretches the smaller soleus muscle underneath the bulkier gastrocnemiums.

Taping the injured foot has become a popular option for the reduction of pain in the early stages, especially if you cannot take sufficient rest. When you have to walk or run, as it helps support the tendons. The taping techniques are not too difficult to apply.

Cold Pack

A frozen pack wrapped in a tea towel and held to your foot for 15-20 minutes may also help to relieve pain.


Specialist running socks with a padded heel can bring relief and add a layer of protection when you're recovering from plantar fasciitis.

Sorbothane Heel Pads
Running Insoles & Orthotics

Sidas Gel Plantar Protector

Fitness-Mad Foot Roller
Muscle Recovery & Strengthening

Trigger Point MBX Massage Ball
Foam Rollers & Massage Aids

Pressio Power Calf Guards
Compression Running Socks & Calf Guards

Sportlab Feet Relax
Muscle Recovery & Strengthening

Fitness-Mad Cork Massage Ball 7cm
Foam Rollers & Massage Aids

This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with the exercises or advice, stop and consult your healthcare provider.

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