It makes sense that foot problems are as common as any other issue in runners since it’s the body part that carries the most weight. It’s the first point of impact, too, so you can imagine how it looks on the inside with the dozens of components that make up just one foot. Yikes! Well, plantar fasciitis is on the top of the list of common running injuries and usually the most frustrating one to deal with.
Since the impact of running causes constant inflammation, unfortunately during a plantar fasciitis episode, it’s best to rest completely from the sport—but it doesn’t have to be for long! I, myself, have dealt with this injury on and off for years, and I mean like 15 years! It was so bad when I first experienced it I could barely walk at times. I ended up seeing a podatrist and foot and ankle specialist who injected me with a cortisone shot, which I learned later in physical therapy school that this is a big no-no (in most cases). It felt great of course after a few days and relieved almost entirely for a couple of months, so it seemed like a quick, yet temporary, fix. I did learn that you should actually only get a total of 4 of these injections IN YOUR LIFETIME. Once the pain started up again I knew I needed to focus on the actual root cause of the problem, rather than treat the symptoms.
Fast forward a few years after trying so many treatment options—insoles, different shoes, PT exercises, modalities, rest, etc., I’ve concluded that it was a balanced combination of lots of things that made the problem completely go away. I haven’t had not one bout of PF issues in about 4 years! I’ve listed everything I did below with the frequency I actually practice them. I also listed them in the order I think of what helped the most.
Shoe rotation: a few years ago I was working with Zappos to review all different types of running shoes. I spent months running in so many pairs! It was awesome, yes, but also life changing, because I had been solely a Nike girl for like 5 years and once I was forced into only running in other brands I realized this alone may have been the root cause of my problem. Nikes are cool and look sleek and fast. I still use the Vaporfly racing shoes because they truly are fast, but honestly they tear up my feet! When I see runners on social media complaining of plantar fasciitis and then I see them wearing only Nike shoes, I cringe…and of course try to send them a message to switch shoes asap! Sounds like I’m bashing this one brand of shoes, but in all honesty, shoes are so individual and while some runners should stay away from some brands or styles, others may feel their best in those same shoes. Here are the top 5 shoes that helped me the most when relieving my plantar fasciitis:
Foot/Ankle Strengthening: Improving the mobility and strength of surrounding muscles, particularly the balance of strength, is vital for any injury. The stronger all the muscles are, the less impact the actual area of injury will need to absorb. This link shares some of the very basics I did initially and continue to do on a regular basis (1-2x per week). Besides these basics, I’ll incorporate a good amount of single leg standing exercises: squats, straight leg deadlifts, step ups, and even just balancing on one leg while I do arm or shoulder exercises. A bonus workout for the foot and ankle muscles is working on an uneven or unstable surface like a balance disc. Initially when recovering from plantar fasciitis, ankle/foot strengthening should be done 3x per week. For maintenance, I recommend 1-2x per week.
Insoles: I swear by my PROFOOT insoles. I would replace every shoe insole for these initially. Now I’ll use them for longer runs or if I’m going to be on my feet for a while. This kit is also great since it comes with the insoles, STRUTZ (super relieving cushion for the arch), massage ball and compression sock.
TruStretch Brace: This was a big reliever for serious bouts of plantar fasciitis. It requires you to stay put for 45 minutes to an hour but works. The concept behind this is that it little by little stretches out not only your plantar fascia but also your calf as it pulls on your heel AND where it attaches behind the knee. If your calf muscles are extremely tight, I advise you to get in some daily stretching, as this will lead to irritaiton in the plantar fascia from increased pressure (the calf cannot function efficiently when too tight). Daily use of the TruStretch Brace made a significant difference in healing. It was well worth the money in my opinion. You can get 10% off with my code: STEPHPIRUNS10.
So… you’ll read my posts about my long history of plantar fasciitis and I’ll never tell you it was one magic treatment. It was a combination of all of this including initially taking more rest days that truly healed. I’ll mention one more time: the one that made the biggest difference was changing shoes and rotating between 3-4 pairs at a time. Do this, even if it means you spend some extra money trialing a bunch of pairs to find the ones that work for you.
Need more advice on plantar fasciitis or another injury? Don’t hesitate to reach out via email or Instagram DM! I’m happy to help!