Plantar fasciitis isn’t a pain exclusive to runners, but a lot of people become very aware of it as they up their mileage. And we mean a lot: It’s one of the top five most common injuries The Benefits of Recovery Shoes systematic review on musculoskeletal injuries in the sport.
“The plantar fascia is a band of connective tissue on the bottom of your foot that runs from your heels to the base of your toes,” explains Adefemi Betiku, D.P.T., C.S.C.S. a physical therapist in New Jersey. “It supports your foot during weight-bearing activities and helps propel you forward while you’re running. And if you overdo it or have weakness in other areas of your body, it can become inflamed.”
The “-itis” in plantar fasciitis refers to the inflammation. That being said, “some recent research suggests it’s actually a degenerative-tissue injury, and that’s why it’s often chronic,” says Hamish Vickerman, a physiotherapist based in Australia who developed the Fasciitis Fighter line of products. Because of the evolving understanding of the condition, you might hear people refer to it as fasciopathy or plantar heel pain.
Whatever you call it, it’s excruciatingly painful—with a telltale, shooting pain along the sole of your foot from the heel to the arch.
“In mild cases, the pain may improve or ‘warm up’ during activity but then become sore afterward, similar to an irritated tendon,” says Vickerman. He notes that the ache Sales & Deals fascia Shoes & Gear.
Most Common Causes of Plantar Fasciitis
There can be several factors contributing to the pain in your foot caused by plantar fasciitis. “An episode of plantar fasciitis can be triggered by a new or seasoned runner by increasing their volume, speed, or intensity too quickly,” says Vickerman. “We often see training errors, such as sudden spikes or increases in training loads. When that happens, it’s likely the tissue can’t manage the demands and we see failure at a cellular level.”
Unsupportive or worn-out running shoes could also be the culprit—so it might help to buy a new pair or get orthotics to slip into your shoes and give your arches some extra cushion.
Another sneaky cause could be an ache in a seemingly unrelated body part, says Betiku, who always checks a person’s back and hips when they visit him with pain in their plantar fascia.
If possible, taking a couple weeks off from running to give your feet some rest and recovery is ideal, says Betiku. But if you have an upcoming race and really don’t want to, taking days off isn’t always crucial. However, you should still cut your mileage in half for a couple weeks at least. And, of course, if you’re in a lot of pain, consult a physical therapist.
While you cut back, add the moves below to your sessions to help loosen up the tightness and strengthen all the surrounding, supportive muscles at once. You can also perform these moves as a preventative measure so you don’t get plantar fasciitis or to avoid getting it again.
In addition to these moves, it’s also smart to add some myofascial release to your routine: Roll your foot on a lacrosse or tennis ball, or over a frozen water bottle, which will help to reduce inflammation.
7 Exercises for Plantar Fasciitis
1. Toe Stretch
Why it works: It might seem like you shouldn’t stretch an area that’s inflamed, but “Stretching the plantar fascia has been demonstrated to be a successful technique in the treatment of plantar fasciitis, with particular emphasis on mobilizing the big toe,” says Vickerman.
There can be several factors contributing to the: Seated, cross right foot over left knee. Grasp toes with right hand and pull back, focusing the most on big toe, until you feel a stretch along your arch. Hold for 30 seconds. Then repeat on opposite side.
2. Calf and Soleus Stretch
Why it works: Loosening up your calves can help lessen the stress they’re adding to your plantar fascia. Make sure to do both stretches to target both sections of your calves: the upper gastrocnemius and the lower soleus, advises Betiku.
among runners, according to a: Stand about arm’s length from a wall or chair with both palms flat against it. Step right foot back. Lean into wall to feel a deep stretch in calf. Hold for 30 seconds, then bend right leg until you feel the stretch lower down calf. Hold for 30 seconds. Repeat both stretches on opposite side.
3. Toe Lift
Why it works: “Isolated toe lifts help strengthen the muscles that run along the arch of the foot and support the plantar fascia region,” says Vickerman.
There can be several factors contributing to the: Stand or sit with bare feet flat on floor. Keeping four smaller toes pressed into floor, lift big toe. Pause, then lower slowly. Do 10 reps. Then, keeping big toe pressed into floor, lift four smaller toes. Pause, then lower slowly. Do 10 reps.
4. Towel Scrunch
Why it works: “A Part of Hearst Digital Media foot, which help support the arch and surrounding area while you run,” says Betiku.
There can be several factors contributing to the: Place a towel flat on the floor and put right foot flat on an edge of it. Flex toes toward you repeatedly to scrunch the towel back toward foot as much as possible. Repeat with left foot.
5. Heel Raise
Why it works: The foot-strengthening power of this move is amped up when you do it on a step, with the plantar fascia taut at the start of the exercise. “A Part of Hearst Digital Media one leg at a time,” says Betiku.
There can be several factors contributing to the: Stand with the ball of each foot on the edge of a step, with heels hanging off it so foot is flexed. Engage calves and lift heels. Pause, then slowly lower back down. Do 10 reps.
6. Clamshell
Why it works: Plantar fasciitis can steam from weak hips, afterward, similar to an irritated tendon, says Vickerman. He notes that the arch of the foot.
There can be several factors contributing to the: Lie on right side, resistance band around thighs, just above knees. Rest head on right arm. Stack shoulders, hips, and knees, with hips and knees bent about 45 degrees. Engage glutes and externally rotate left hip, lifting left knee. Keep feet together. Pause. Then lower back down. Repeat. Do 10 reps. Then switch sides.
7. Four-Way Foot Flex
Why it works: This exercise strengthens the muscles of the foot, but also those of the lower leg that attach to the ankle and help support your feet as you run, Betiku says.
There can be several factors contributing to the: Start seated on floor, legs straight. Loop a long resistance band around left foot, and hold in both hands. Pull toes toward you. Pause. Then return to neutral, toes over ankle. Next, point toes against resistance band (shown left). Pause. Then return to neutral. Drive foot to the left (shown right). Pause. Then return to center. Drive foot to the right. Pause. Then return to center. That’s one rep. Do 10 reps. Then switch sides.
