Nathan Pennington Running in The Distance

Can I Run with Plantar Fasciitis | Pro Tips

Are you asking yourself if I can run with plantar fasciitis? If so, welcome to RunDreamAchieve. I am glad you have made it here. I have dealt with this form of injury in the past myself. My best recommendation is to be patient and allow your body to heal. You will not be able to speed up the healing process. Of course, you will be able to take care of it.

That being said, time heals the body and it will heal on its own time. Plantar fasciitis is one of those types of injuries which seems to never heal. The good news is that it will. I had it when I was stationed in Belgium back in 2005 while serving in the Army. It took about 9 months to complete heal. We as athletes are different.

So, it may only take you a few months to complete heal up. It all depends on the severity of the injury. I would highly recommend pool running as this will take pressure off of the plantar tendon. In addition, there is no impact on the joints, ligaments or muscles when running in the deep end of a pool.

Will Running Make the Plantar Tendon Worse?

Yes, in most cases it will. I know it is disappointing to have any type of injury or soreness when you are trying to prepare for your races. I have had many injuries over the years and this one took me the longest to recover from. That being said, it did heal up completely and I only had to deal with plantar fasciitis once in my 30-year racing career.

So, just know that there is certainly hope if you are dealing with a moderate to severe case of plantar fasciitis. Icing and complete rest are the best remedies for this type of injury. As mentioned above, pool running is a great alternative to land running. The only downside is that it can be very boring when doing pool running over a long period of time.

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What Happens if I Run with Plantar Fasciitis?

You can still run with plantar fasciitis. That being said, just monitor how you are feeling with each passing day. I would not continue to train if the condition continues to get worse. I am writing this from experience. It us just better to not run for 2 to 3 weeks then to keep training and be out for several months.

I made my plantar fasciitis worse by continuing to train on it. So, do not want you to make the same mistake I made. So, if you are asking can I run with plantar fasciitis the answer is yes. You just have to really be patient and monitor the tightness you are feeling in that area. I would also recommending getting a Strassberg Sock. You can find it on Amaon.

The Strassberg sock will your toes back taking off the tension of the plantar tendon. No, it isn't always comfortable to wear but will relieve some of the pain you may be feeling. The condition will continue to tighten and pain will increase if you continue to run with this injury. So, the best recommendation is complete rest. The next best is to consider pool running as there is no tension or stress on the boom of the foot running in the pool.

When Should You Not Run with Plantar Fasciitis?

I would not run with plantar fasciitis if with each step you take you are in great pain. There are a lot of people asking can I run with plantar fasciitis. Of course, you still can train with it but you definitely have to know when to back off and not make the condition worse. You may also want to consider ultrasound, massotherapy and dry needling.

I have found those three remedies to be extremely helpful in helping to health the plantar tendon. You most certainly should not if you can only take a few strides without not being in pain. Remember, there will always be other races to run. I do know how frustrating it can be to have something like this when trying to prepare for races.

You want to get out there so bad to put in the miles but this form of injury take time and patience to heal. I do know that rest, icing, pool running and remedies mentioned above can certainly help. You may also want to get a gait analysis done of you running at a running store. It could have come about from the type of shoe you are wearing or a biomechanical issue.

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How Do Runners Treat Plantar Fasciitis?

I have mentioned a few remedies above but you can also try using a roller. In addition, lightly stretching the foot as well. You may also tape your arch when going out to walk or run as well. Also, consider getting some inserts to place in your shoes as well. It will help to cushion that area of the foot so there is less stress on the plantar tendon.

Strength training is also a consideration once you are completely healed up. A lot of times runners have some biomechanical issues that cause injuries like this to occur. In addition, sometimes plantar fasciitis occurs from overuse. You can be doing everything right and still have this injury pop up. Again, I have dealt with it myself and it can seem like it is taking forever to heal.

Remember, it will and it is just a matter of time. There isn't anything really you can do to speed up the healing process. Yes, you can stretch, ice, massage and use other remedies. That being said, at the end of the day it really comes down to time. So, if you are asking if I can I run with plantar fasciitis the answer is yes. I would just take it one day at a time and continue to monitor how you are feeling.

Closing Thoughts

Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new training and racing videos each week to help runners like you stay healthy, fit and confident. I know this injury will heal up for you and you will be back out there training and racing. Leave a comment below any of my videos and I will make sure to respond to you.

Again, plantar fasciitis is annoying but you can still train through it. The only time I would advise taking time off is if it become a chronic issue. Also, if you are feeling it every day whether jogging or running at high speeds then be smart and take at least 2 weeks off. You will lose little to no fitness in that amount of time. In addition, you will quickly gain back your fitness in a matter of days.

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