Plantar fasciitis is one of the most common running injuries I treat — and one of the most frustrating, because patients are almost always told to rest. Stop running. Give it time. Come back when it's better.
The problem is that complete rest rarely fixes plantar fasciitis. And for a runner with a race on the horizon, stopping entirely often isn't realistic. The good news: in most cases, you can continue running — you just need to do it differently.
Can I Keep Running?
In most cases, yes. The key is load modification — reducing the stress on the plantar fascia to a level it can tolerate, while simultaneously making it stronger and more resilient. A useful guide: if heel pain stays below 3/10 during a run and returns to normal within 24 hours, you can continue at that load.
What typically needs to change while recovering:
- Reduce weekly mileage by 20–40% initially
- Avoid back-to-back running days — allow 48 hours for the fascia to recover
- Run on softer surfaces where possible
- Avoid speed work and hill running until symptoms settle
- Warm up the foot before the first steps of the day — calf raises or a short warm walk before running
Why Does Rest Make It Worse?
Plantar fasciitis is a tendinopathy — an overload injury of connective tissue. Like Achilles tendinopathy, it responds to progressive loading, not rest. Complete rest reduces the pain temporarily but weakens the tissue further, making it less tolerant to load when you return. This is the cycle many runners get trapped in — rest, pain settles, return to running, pain comes back worse.
The solution is to find the right amount of load — enough to stimulate tissue adaptation without causing excessive irritation — and build from there progressively.
What Actually Works
Calf raises
Single-leg calf raises — particularly the eccentric (lowering) phase — are the most evidence-supported exercise for plantar fasciitis. They strengthen the calf and load the plantar fascia progressively. Start with both legs, progress to single leg, then add weight over several weeks.
Calf stretching
Tight calves increase tension on the plantar fascia with every step. Regular calf stretching — both with the knee straight and bent — improves ankle mobility and reduces fascial load.
Load management
Identifying and modifying the training factors that overloaded the fascia in the first place — usually a sudden increase in mileage, a change of surface or worn-out shoes. Addressing these prevents the cycle of re-injury.
Morning management
The first steps of the day are the most painful because the fascia contracts during sleep. Calf raises or gentle foot stretches before standing, and wearing supportive footwear rather than going barefoot, significantly reduces morning pain.
When to See a Physiotherapist
If heel pain has been present for more than 4 weeks, is worsening despite rest, or is making your running significantly worse, get it assessed. A physiotherapist can confirm the diagnosis, rule out other causes of heel pain (heel pad syndrome, nerve entrapment, stress fracture) and create a specific rehabilitation plan.
Most cases of plantar fasciitis resolve significantly faster with physiotherapy than without — typically 6–8 weeks compared to 12–18 months of managing it alone.
Heel pain stopping your training in Newcastle-under-Lyme or Stoke?
Same-week appointments available. First session £60 — assessment, diagnosis and hands-on treatment. No GP referral needed.
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