The Runner’s World Guide to Common Running Injuries: Plantar Fasciitis
Plantar fasciitis is a foot condition that brings approximately 1 million patients into doctors’ offices each year, affecting as many as one in 10 runners. Caused by inflammation, irritation, and degeneration of the plantar fascia, the injury is most commonly identified by stabbing heel pain during your first steps in the morning.
In The Runner’s World Guide to Common Running Injuries, an exclusive program hosted by Winnie Yu, PT, DPT, CSCS, our medical experts explain what contributes to this oh-so-common and annoying foot pain, how to address your symptoms, and how to safely return to running.
What You’ll Learn
In The Runner’s World Guide to Common Running Injuries: Plantar Fasciitis, we’ll teach you:
- What may be causing your heel pain in the first place
- How to manage plantar fasciitis during your runs and in everyday life
- Which stretching and strengthening exercises best target the foot, ankle, and calf for rehab and prehab (if you deal with this injury often)
- How to return to running gradually and avoid common mistakes in your recovery
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Go Deeper
Understand the Injury
The plantar fascia is a thick band of tissue that runs across the bottom of the foot from your heel to your toes. “It’s a big ligament-like structure that supports the whole bottom of your foot,” explains sports medicine podiatrist Alicia Canzanese, DPM. When the plantar fascia becomes irritated from repeated stress—think: increasing your mileage too quickly without enough rest and recovery—it can cause a sudden sharp stabbing pain or a deep ache in your heel or along your arch. “You can get plantar fasciitis anywhere along the entire plantar fascia … but the most common spot to get [it] is directly on the bottom middle part of the heel,” says Canzanese.
A classic symptom is first-step pain: discomfort that’s most noticeable when you get out of bed in the morning or after sitting for a while. “But you may also feel it during your run, especially when you push off your foot,” explains Yu.
Underlying causes of plantar fasciitis:
- Muscle imbalance
- Tight calf muscles
- Wearing the wrong shoes
- Training errors
How Serious Is It?
How your pain behaves during and after a run can help you determine what to do next.
🟢 Green Flag
- You mainly experience mild pain during your first steps in the morning
- The pain only appears near the end of a long run or later in the day
🟡 Yellow Flag
- You’re noticing pain on every run
- The pain takes longer to fade and go away during your run
🔴 Red Flag
- The pain persists throughout your entire run and hurts with nearly every step
Recover and Return to Running
“Addressing some of the mobility restrictions and tension present along the bottom of the foot can be a great way to reduce the initial inflammation that’s present,” says Yu. “Beyond that, we want to work on some gentle activation and mobility exercises.”
Lacrosse ball rolling to bottom of the foot
Alternating Toe Raises
Great Toe Flexion With Miniband
Seated Calf Raise Holding Dumbbell
Standing Heel Raises
Common recovery mistakes:
- Taking a brief break from running before immediately returning to previous mileage or intensity rather than making a gradual return
- Wearing inadequate footwear while running and in everyday life
- Trying a new type of shoe without enough of an adjustment period. Start with shorter, easier runs when trying a new category of shoe
Stay Healthy and Run Stronger
Many exercises used during your rehab program can also become part of your pre-hab routine. This includes movements that improve toe and ankle mobility and strengthen the muscles of the foot, calf, and lower leg. “Working on strength and mobility of your foot and ankle and lower leg will adequately help to make sure that you reduce your risk of injury for plantar fasciitis,” explains Yu.
Training habits to reduce recurrence of plantar fasciitis:
- Work on the mobility of your calves, feet, and toes
- Make sure you have good footwear both inside and outside of your running routine
Ready to build a stronger, more resilient running routine?
Whether you're beginning to run or you're training for that next marathon, the Runner’s World Guide to Common Running Injuries will help you spend less time sidelined and more time doing what you love. You’ll learn how to recognize the signs of common running injuries, understand their causes, and determine when you can safely modify your training versus when it’s time to seek medical care. This holistic program is available exclusively to Runner’s World+ members and launching on October 6!
Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
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