Running with Plantar Fasciitis: Dos and Donts

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Plantar fasciitis can be a formidable obstacle for runners, but it doesnt necessarily mean the end of your running journey. With the right approach and modifications, you can continue to enjoy the benefits of running while managing plantar fasciitis. In this blog post, well explore the dos and donts of running with plantar fasciitis, providing guidance on how to minimize discomfort and support your foot health.


  1. Consult with a Professional:

    • Before making any decisions about running with plantar fasciitis, consult with a healthcare professional or a podiatrist. They can provide a comprehensive assessment of your condition and offer personalized advice.
  2. Invest in Supportive Shoes:

    • Choose running shoes that provide excellent arch support, cushioning, and stability. Consider getting fitted at a specialty running store to find the right pair for your foot type.
  3. Stretch Before and After Running:

    • Prioritize a thorough stretching routine before and after your run. Focus on stretching the calf muscles, Achilles tendon, and the plantar fascia to enhance flexibility and reduce strain.
  4. Gradual Increase in Intensity:

    • If youve taken a break from running due to plantar fasciitis, ease back into it gradually. Start with shorter distances and lower intensities, allowing your feet to adjust to the impact.
  5. Choose Soft Surfaces:

    • Opt for softer running surfaces like trails or tracks instead of concrete or pavement. Softer surfaces can reduce the impact on your feet and lessen the strain on the plantar fascia.
  6. Custom Orthotics:

    • Consider using custom orthotic inserts to provide additional support and alignment. These can be particularly beneficial for runners with specific foot mechanics that contribute to plantar fasciitis.
  7. Ice Massage After Running:

    • Perform an ice massage on your feet after running to reduce inflammation. Roll a frozen water bottle under your foot for 10-15 minutes to help soothe the plantar fascia.
  8. Listen to Your Body:

    • Pay attention to any signs of discomfort or pain during and after your run. If you experience increased pain, consider modifying your running routine or taking a break to allow for recovery.


  1. Ignore Pain:

    • Running through pain can worsen plantar fasciitis. If you experience persistent or increasing pain, its crucial to listen to your body and give your feet the rest they need.
  2. Neglect Stretching:

    • Skipping stretching before and after running can contribute to increased tension in the plantar fascia. Make stretching a non-negotiable part of your running routine.
  3. Overlook Footwear Quality:

    • Worn-out or improper running shoes can exacerbate plantar fasciitis. Regularly replace your running shoes and ensure they provide the necessary support and cushioning.
  4. Overtraining:

    • Excessive running without adequate rest can contribute to the development or worsening of plantar fasciitis. Incorporate rest days into your training schedule to allow for proper recovery.
  5. Run on Uneven Surfaces:

    • Avoid running on uneven surfaces, as this can increase the risk of ankle sprains and exacerbate plantar fasciitis symptoms. Stick to well-maintained paths and trails.
  6. Ignoring Warning Signs:

    • If you notice persistent pain, changes in gait, or other warning signs, do not ignore them. Continuing to run without addressing these issues can lead to more significant problems.


Running with plantar fasciitis requires a thoughtful and measured approach. By following these dos and donts, you can continue to enjoy the benefits of running while minimizing the impact on your feet. Remember to prioritize your foot health and make modifications to your running routine as necessary to manage plantar fasciitis effectively.

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