If you have plantar fasciitis, you understand the agony of “de feet.” It hinders your training, driving you to find relief. What are the best plantar fasciitis exercises for runners? Are there any plantar fasciitis stretches you can do before or after your workout to keep the condition from slowing you down? 

Understanding the condition can help you manage it. Here are the best exercises, stretches and treatment options for runners. 

What Is Plantar Fasciitis? Causes, Symptoms and Diagnosis

Your plantar fascia refers to the thick band of connective tissue that connects your heel bone to your toes. You have fascia throughout your body holding everything together, and this tissue is more highly innervated than muscles, ligaments, tendons or bone. Some researchers consider it the body’s largest sensory organ, with 250 million nerve endings. The bad news is, when it becomes irritated — the suffix “itis” means inflammation — major pain results. 

1. What Causes Plantar Fasciitis?

Science remains unsure of the precise cause of plantar fasciitis, but it strikes overweight individuals and runners the most. Therefore, it’s likely that impact plays a role. Other contributing factors include: 

• Foot formation, such as high arches or flat feet 
• Improperly fitting shoes
• Overuse stress from sports or long periods of standing. 

2. What Are the Symptoms of Plantar Fasciitis?

The symptoms of plantar fasciitis include:

• Burning, stabbing or dull, achy pain along the bottom of the foot near the heel. Symptoms may increase in the morning or after exertion. 
• Severe foot discomfort upon getting out of bed that quiets after walking for a few minutes. 
• Heel or foot pain experienced after exercise, although not necessarily during a workout. 
• Tenderness to the touch. 
• Stiffness in the foot, especially after prolonged lying down or sitting. 

3. How Does Your Doctor Diagnose Plantar Fasciitis?

Your doctor will examine your foot and perform tests such as an X-ray to rule out other potential causes of your discomfort. For example, bone spurs can cause similar heel pain, but the treatment is quite different.  Your doctor may use a tool such as a bone rongeur to remove the unwanted tissue.

After ruling out minor breaks and bone spurs, your doctor may order an ultrasound to confirm the thickening of the plantar fascia, a common sign. However, they’ll frequently suggest interventions as if you had the condition, including the right plantar fasciitis exercises for runners and plantar fasciitis stretches. 

Plantar Fasciitis Exercises for Runners 

Here are some of the plantar fasciitis exercises for runners that your doctor may recommend. 

1. Isometric Heel Holds

This move requires a towel, bolster or stair. The easier version entails elevating your toes by placing the front half of your foot on the towel or bolster. Alternatively, mount a single step, placing your foot at least halfway onto it with your heel extending off the back. Hold this position for ten to 15 seconds and perform several repetitions. You should feel looser with time, and you can add weights as you gain strength. 

You can perform this movement with both legs or go one at a time. A single-legged hold increases the intensity. 

2. Heel Drops 

This move begins in the stair version of the above exercise. However, instead of an isometric hold, you allow your heel to dip slightly lower the stair before raising slightly before rising as if performing a heel raise. Perform several sets of ten repetitions, and feel free to introduce variety. For example, do some with a single leg, others double, some with your knees bent, others with them straight, and consider adding weights as you gain strength. 

3. Resistance Band Rotations 

Sit on the ground or weight bench and wrap a looped resistance band around the top portion of your foot. Keeping a soft knee, alternately point and flex your foot, moving against the resistance.  Then, go from side to side, turning the palm of your foot first inward, then outward as much as is comfortable. 

Plantar Fasciitis Stretches 

Here are some plantar fasciitis stretches to try, especially after a workout, to ease discomfort. You might also try them upon awakening along with some gentle walking to prepare your feet to greet the day. 

1. Stair Stretch

Stand on a stair as in the exercises above. Gently let your heel dip while holding onto the railing for support and maintain this static stretch. You can also place towels under your toes, increasing the stretch by raising the height. 

2. Foam Rollers and Tennis Balls 

A foam roller or even a humble tennis ball can become your best friend if you have plantar fasciitis. Have a seat, and simply roll it under the affected foot. You can also use it to stretch this area by placing it against a stationary object, like the back of your desk, and elevating your toes. Keeping a tennis ball in your briefcase or backpack is an excellent way to access discreet relief throughout the day — you can use it at your desk job with hardly anyone noticing. 

Other Plantar Fasciitis Treatments: DIY

In addition to regularly performing the above plantar fasciitis stretches and exercises, you can try the following DIY tips to find relief: 

• Improve your footwear: Discover whether you overpronate or supinate by stepping in water, then onto a dry surface like your deck and observing the middle. If there’s hardly any indentation, it indicates flat feet, and a thin line indicates high arches. Either may spur supination or a tendency toward “knock knees.” Seek shoes with the right level of arch support for your foot configuration to ease degeneration from overuse. 

• Change your running surface: Hard concrete sidewalks are the harshest running surface, and there’s a good reason chefs often stand on padded mats in kitchens besides minimizing their fall risk. Try running on a track, a dirt trail or a treadmill. If you work somewhere like a warehouse, invest in a mat for your station or some seriously well-padded shoes to absorb some of the impact. 

• RICE it: RICE stands for rest, ice, compression and elevation, and it can help ease plantar fasciitis pain, especially if it strikes after a competition or other tough exertion. 

• Massage: Rubbing your feet encourages blood flow to the area, which brings healing nutrients to your sore spots. 

Plantar Fasciitis Treatments: When It’s Time to See the Doctor

If your plantar fasciitis symptoms continue to hinder you despite everything, consult a podiatrist. While surgery for this condition is rare, it often brings considerable relief to folks with tough cases. Additionally, your doctor may try other treatments, such as cortisone injections or a special boot that provides extra support. 

Plantar Fasciitis Stretches and Exercises for Runners 

If you’re an athlete, anything that hinders your performance brings you down. The right plantar fasciitis exercises for runners can ease the pain of this condition and keep it from breaking your stride. 

Try the moves above, along with plantar fasciitis stretches and other holistic interventions to find relief. Consult with your doctor and keep trying — finding the right solution and reclaiming your freedom of movement is worth it. 

Author: Beth Rush