Plantar Fasciitis Relief

01What Is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue running from the heel bone to the toes. It supports the foot’s arch and stores elastic energy each time you load the foot. Plantar fasciitis describes microtears and irritation within that tissue where it anchors to the heel.

Typical symptoms include sharp, stabbing pain under the heel when taking first steps in the morning, discomfort after prolonged standing, and tenderness when pressing near the medial heel. The condition is usually mechanical overload rather than an inflammatory disease, but persistent strain keeps the tissue in a sensitised state.

02Why It Develops

• Rapid increases in mileage, hill work, or speed sessions that overload the plantar fascia before it adapts.
• Running in worn-out shoes or footwear with insufficient arch support for your stride.
• Limited ankle dorsiflexion or calf tightness that shifts extra strain to the fascia.
• Weak intrinsic foot muscles and glute control that allow the arch to collapse.
• Long hours standing on hard surfaces between training sessions.

03Treatment & Relief

Heel pain rarely resolves from rest alone. Combine short-term relief techniques with gradual loading to rebuild tissue tolerance:

• Modify training: Reduce running volume and intensity temporarily, but maintain fitness with cycling or deep-water running.
• Morning mobility: Perform towel stretches, ankle circles, and calf mobilisations before taking the first steps each day.
• Manual care: Roll a frozen water bottle or lacrosse ball along the arch for 5–10 minutes to desensitise painful tissue.
• Ice & anti-inflammatories: Short bouts of ice massage or over-the-counter NSAIDs like ibuprofen can calm pain for a day or two, but they do not repair the fascia—use only as directed by your clinician.
• Strength progression: Start with seated calf raises and short-foot exercises, progress to single-leg calf raises and heavy slow resistance.
• Night splints or taping: Use them for short stints if first-step pain remains intense.

Foam rolling the calves and plantar fascia can ease muscle tension and improve ankle motion, yet lasting recovery still depends on gradually loading the tissue.

04Long-Term Prevention

• Rotate running shoes and replace them every 300–500 miles to maintain cushioning.
• Keep calf strength and ankle mobility work in your routine twice per week.
• Gradually build long runs and hill sessions by no more than 10% per week.
• Include foot doming, toe spreading, and balance drills to reinforce arch control.
• Resume full training only when you can walk briskly and hop pain-free.

Consistent foot care makes plantar fasciitis far less likely to return once symptoms settle.

05Footwear to Use & Avoid

Running shoes act like shock absorbers and guides for how your foot lands. During recovery, the right model can unload the plantar fascia while the wrong pair keeps tugging on the heel.

Aim for a smooth ride that feels supportive but comfortable—your best shoe is the one that lets you walk and jog without the fascia flaring afterwards.