"Pain is inevitable. Suffering is optional." — Haruki Murakami

Plantar Fasciitis in Runners: What It Is, Why It Happens, and How to Keep Moving Through It

Few things are more frustrating for a runner than waking up, stepping out of bed, and feeling like your heel got stabbed with a rusty nail. If that sounds familiar, you might be dealing with plantar fasciitis—one of the most common and annoying injuries in the running world.

I've had it. It sucks. Walking is uncomfortable, running is uncomfortable. Getting up from a chair and walking is uncomfortable. It's all uncomfortable.

Let’s break down what it is, why it happens, how to fix it, and most importantly, how you can keep training while your foot heals.

What Is Plantar Fasciitis?

Plantar fasciitis is an irritation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. Its job is to support your arch and help absorb the impact when you walk or run.

When the tissue becomes overloaded—either from too much mileage, poor running mechanics, or worn-out shoes—it can start to develop tiny tears. That leads to inflammation and the signature stabbing heel pain, especially during those first steps in the morning or after long periods of rest.

How Does It Happen?

Plantar fasciitis is often caused by a combination of training errors and biomechanical issues. Here are some of the usual suspects:

• Sudden increase in mileage or intensity (hello marathon training plan)

• Worn-out or unsupportive shoes

• Tight calves or Achilles tendons pulling excessively on the heel

• Weak foot and hip muscles (yep, your glutes matter here)

• Running mostly on hard surfaces without enough recovery

If your foot isn’t absorbing shock efficiently, the plantar fascia takes the hit—literally.

Something I always look at is the top one. Are you a new runner? Have you ran a lot after not running? Have you gone faster than you should have? Are you taking rest days? These are all things to consider, and are the questions that need to be answered before we go into the other things.

How to Fix It (Without Losing Your Mind)

Good news: most cases of plantar fasciitis respond well to conservative treatment. The key is to stay proactive and not wait until you’re limping to address it.

1. Stretch Your Calves and Feet

Tight calf muscles put extra strain on the plantar fascia. Daily stretching can make a big difference.

• Wall calf stretch (30 seconds each side, 2–3x/day)

• Seated towel stretch for the foot

• Toe extension stretch (pull your big toe toward you while massaging the arch)

I would start with number 2, but if you want to do these after your run, that's fine too.

2. Strengthen Your Feet

Don’t just stretch—build strength so the fascia doesn’t have to do all the work.

• Towel scrunches

• Short foot exercises (aka foot doming)

• Single-leg balance and arch control drills

• Learning how to move into and out of pronation of the foot. You can do lots of stuff with this.

3. Try a Frozen Water Bottle Roll

Roll your foot on a frozen water bottle for 5–10 minutes. It’s the perfect mix of massage and ice therapy. This will provide some temporary relief, something I like to say is that it opens a window to do more.

4. Load It, Don’t Baby It

Research shows that progressive loading of the plantar fascia helps more than just rest. A simple exercise like a heel raise with a towel under the toes (to elevate the big toe) is helpful.

5. Swap Out Your Shoes

If your shoes are dead (more than 300–500 miles in), get a new pair with solid arch support and cushioning. Consider using over-the-counter orthotics for temporary support.

Can You Keep Running With Plantar Fasciitis?

Short answer: maybe—if you’re smart about it.

If your pain is mild and warms up as you run, and doesn’t spike afterward, you can usually keep running with modified volume. But if it’s getting worse during or after your runs, it’s time to adjust.

Here’s how to stay active without making it worse:

• Swap 1–2 runs/week for low-impact cross-training (bike, pool run, elliptical) to keep your aerobic gainz.

• Shorten your stride and increase cadence to reduce impact

• Stick to soft surfaces like trails or treadmills (God bless you if you choose treadmills).

• Use a night splint or sock to gently stretch the fascia while sleeping

• Do your rehab religiously—don’t just mask it with ice and tape

Final Thoughts

Plantar fasciitis might feel like a setback, but it doesn’t have to derail your training completely. The secret is not ignoring the early signs, staying consistent with rehab, and making small adjustments before it becomes a bigger issue.

Your body is built to move. Sometimes it just needs a bit of tuning to keep running strong.

Want help building a running or hybrid training plan that works with your injury instead of against it? I’ve got your back. Reach out anytime, and click here to schedule a free call.