Should You Keep Running With Plantar Fasciitis?

Plantar fasciitis is an overuse condition that may affect almost a quarter of runners. If you're one of them, you know it can put a dent in your training plans. 

Common symptoms include: 

• Heel pain

• Pain along the arch of your foot

• Increased pain with the first few steps in the morning 

• Pain that gets worse after a period of inactivity

• Pain that often improves with activity

• Calf tightness or decreased ankle range of motion

The plantar fascia is a fibrous connective tissue that connects the front of your foot to your heel. It supports the arch of your foot and absorbs shock when you walk, run, and jump. Experts believe that repetitive strain on the plantar fascia causes plantar fasciitis. That's why runners and other athletes may be at risk. 

With heel pain and other symptoms, you might wonder if running with plantar fasciitis is safe. Here's what you need to know. 

Should you run with plantar fasciitis? 

It depends on your symptoms. If your foot pain and other symptoms decrease during physical activity, it may be safe to keep running with plantar fasciitis. But starting treatment is important to help your plantar fascia heal and prevent further damage or injury. 

Conservative treatment may include: 

• Changing activity to avoid movements that worsen symptoms

• Doing leg and foot stretching and strengthening exercises 

• Wearing supportive shoes, orthotics, or night splints 

• Applying ice to your feet, especially after running 

• Taking a short course of nonsteroidal anti-inflammatory drugs (NSAIDs)

Avoid increasing your running distance, speed, or frequency until your pain subsides. A 2021 study found that people who ran longer distances, such as more than 12 miles a week, were more likely to develop plantar fasciitis. And the increased impact on your feet from running faster, longer, or more often could worsen symptoms. 

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If you have persistent or worsening heel pain while running, you should stop temporarily. Generally, experts suggest taking a break for 1 to 2 weeks. During this break, try cross-training with low-impact exercises that don't irritate your feet. You should also stretch regularly. 

After the rest period, ease back into running. Try not to run on hard or uneven surfaces that can increase the stress on your legs and feet. Gradually increase your distance, speed, and frequency as tolerated. Cut back if your pain returns. 

What are the risks of running with plantar fasciitis? 

There is minimal risk of running with plantar fasciitis if your symptoms subside while moving. But if you try to run through persistent or worsening foot pain, you could do more harm than good. The strain from continued running could make symptoms worse. It may also lead to chronic plantar fasciitis, flat arches, and heel pad damage. 

Typically, only 5% to 10% of people with plantar fasciitis need surgery. But your risk may increase if you continue running through the pain. 

In rare cases, not giving your feet time to heal could result in a plantar fascia rupture or tear. Listen to your body and take a break from running as needed. 

Tips for running with plantar fasciitis 

Most cases of plantar fasciitis improve with conservative treatment. But keep in mind that plantar fasciitis symptoms might stop and then flare up when you increase running distance, frequency, or speed. Try the following tips to help treat plantar fasciitis and prevent it from returning.

Wear supportive shoes

You need a good pair of running shoes to support your feet. Look for shoes with a well-cushioned midsole to absorb shock. The added support can reduce the strain on your plantar fascia and weight-bearing joints. If you have flat feet, experts recommend motion-control shoes with arch support, cushioned soles, and a slight heel. You can also go to a running store for a professional shoe fitting. 

Check your shoes for wear and tear regularly. Old, worn-out shoes don't provide adequate support. Replace your running shoes every 300 to 500 miles. 

Stretch regularly

A study found that people with tight calf muscles were more likely to have plantar fasciitis. It may be because tight leg and foot muscles increase the stress on the plantar fascia. Stretching can reduce tension and help manage plantar fasciitis symptoms. The moves should target your calves, ankles, and plantar fascia. 

Try the following plantar fasciitis stretches several times a day:

• Toe extension

• Towel stretch

• Standing calf stretch

• Toe curls

Warm up and cool down

Spend 5 to 10 minutes warming up before every run. A warmup can increase circulation, reduce muscle tension, and improve range of motion. That could make it easier to run with plantar fasciitis and help prevent other injuries. Your pre-run warmup should include light cardio and dynamic stretches.

Start the recovery process with a 5- to 10-minute cooldown after every run. This is a great time to do static stretches that target your legs and feet. 

Massage your feet

An ice bottle massage is a good way to calm plantar fascia pain or irritation after running. Just rest your foot on a frozen water bottle and roll it back and forth. Wear socks or place a washcloth over the bottle if it's too cold. 

Try doing the massage on each foot for 3 to 5 minutes, taking breaks as needed. If the ice is too intense, you can roll your foot on a golf ball to help relieve pain and increase circulation to your plantar fascia. 

Do cross-training workouts

Cross-training includes different types of exercise –– in addition to your main sport –– in one fitness plan. It allows runners and other athletes to develop a balanced routine. Adding other cardio, strength, and flexibility workouts to your weekly schedule can help you: 

• Strengthen different muscle groups 

• Adapt and recover from high-impact exercise 

• Improve athletic performance 

• Prevent overtraining and injury 

Try cross-training with low-impact cardio workouts that won't irritate your feet. Examples include cycling, rowing, and using an elliptical. You should also include two strength-training workouts that work upper- and lower-body muscles. 

Take rest days 

Too much running without proper recovery is a recipe for disaster. It can worsen plantar fasciitis symptoms and lead to other injuries. 

Listen to your body and take rest days every week. What you do on those days will depend on the severity of your plantar fasciitis symptoms. You can practice active recovery with gentle, low-impact workouts that are easy on your feet and joints. Examples include yoga, Pilates, or swimming. 

When should you see a doctor for plantar fasciitis? 

According to the American Academy of Orthopaedic Surgeons, a conservative treatment plan may improve plantar fasciitis symptoms within 2 to 3 months. But talk to your primary care provider if your symptoms worsen or don't improve after a month of at-home treatment. They might recommend physical therapy or other treatments, such as corticosteroid injections. 

If you still have foot pain after 6 to 12 months, you may need surgery.

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Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Analysis by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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