Plantar fasciitis is one of the most common causes of heel pain in runners. It affects the plantar fascia, the band of tissue that connects the heel to the toes and supports the arch of the foot. It can last for months, but well-managed treatment, focused on load and strengthening, gets you through it.
The short answer
- Plantar fasciitis causes pain under the heel, typically with the first steps in the morning or after sitting.
- It is mainly overload and degeneration of the tissue, more than inflammation.
- Cut back on the running that hurts, stretch your calves and strengthen your foot with slow, heavy calf raises.
- Insoles, taping and shockwave therapy can help, as a complement and on a professional’s advice.
Contents
What is plantar fasciitis?
The plantar fascia is a thick band of connective tissue running from the calcaneus (heel bone) to the base of the toes. It supports the arch of the foot and helps absorb shock, then drive you forward, with every stride.
Despite its “-itis” name, it is not mainly an inflammation. Tissue analysis in patients mostly shows degeneration of the fibres, hence the term “plantar fasciosis” proposed by some authors (Lemont et al., 2003). This matters for what comes next: treatments aimed only at inflammation bring relief, but it is load management and strengthening that help the tissue rebuild.
How to recognise it
The pain is located under the heel, often slightly towards the inside, or under the arch. It is typical with the first steps in the morning or when standing up after sitting. It often eases after a few minutes of walking, then returns after a long effort. Some runners describe it as a kind of cramp under the foot.
Causes and risk factors
As often, the main trigger is a too-rapid increase in load: more kilometres, more speed, more climbing or a sudden switch to harder surfaces. Downhills, which put heavy demands on the forefoot and arch, can also bring the pain on. Our article on downhill technique in trail running will help you handle them better.
US clinical practice guidelines also list, among associated factors, reduced ankle mobility, a high body mass index and high-impact activities (Koc et al., 2023). Foot shape, very high or very flat arches, is often mentioned, but its role is still debated.
On the gear side, a very worn pair or an abrupt change of model can alter the stress on your foot. Remember to replace or change your running shoes when they are worn out. If you have plantar fasciitis and two pairs at home, try the other one: it is common to have less pain in one than in the other.
How to treat plantar fasciitis
This kind of pain can last for weeks, or even several months. Even if it is bearable, see a physiotherapist or sports doctor as soon as possible to confirm the diagnosis and build a treatment plan. Most cases improve without surgery.
Adapt your training
First, cut back on what triggers the pain. During flare-ups, avoid speed work, hills and plyometrics. If running remains too painful, replace it temporarily with swimming, deep-water running or, depending on the case, cycling. Our article on cross-training shows you how to keep your fitness during this period.
Strengthen your foot and calf
A randomised trial compared a stretching-only programme with a heavy strengthening programme: slow single-leg calf raises with a rolled towel under the toes to tension the fascia, every other day. After three months, the strengthening group had less pain and better function. Over the longer term, the two groups ended up similar (Rathleff et al., 2015). Strengthening therefore seems to speed up improvement, which matters when you want to get back to running.
Start with body weight on both feet, then move to one foot and gradually add a loaded backpack. Go up and down slowly, about three seconds each way. Moderate discomfort during the exercise is acceptable, as long as it does not get worse the next day.
Stretching, massage and ice
Calf and plantar fascia stretches are among the recommended approaches (Koc et al., 2023). You can also massage your calves and the arch of your foot, for example with a tennis ball.
To ease a flare-up, gently rolling a frozen water bottle under your foot for a few minutes feels good. Cold calms the pain but does not heal the tissue. Also avoid anti-inflammatory drugs without medical advice: they relieve pain, but current recommendations call for caution as they may interfere with tissue repair (Dubois and Esculier, 2020).
To prepare your comeback with a plan that builds load gradually and includes strength sessions, you can try RunMotion Coach free for 7 days.
Insoles, taping and shockwave therapy
Your physio or podiatrist may suggest arch taping or insoles to offload the heel in the short term. Shockwave therapy is another option: in a network meta-analysis comparing many treatments, it ranked among those with the best results, with moderate certainty of evidence (Babatunde et al., 2019). These techniques complement load management and strengthening; they do not replace them.
Returning to running after plantar fasciitis
You can return when walking is pain-free and your first steps in the morning no longer hurt. Start with short runs on flat, even ground, then gradually increase the duration. Bring back downhills, hills and speed last. Our return-to-running programmes give you a concrete progression, and our article on how to manage a running injury helps you stay active while you heal.
Then keep up foot and calf strengthening once or twice a week to limit the risk of relapse. If the pain persists despite several weeks of care, see a health professional again.
FAQ: plantar fasciitis
How long does plantar fasciitis last?
Often several weeks to a few months. The earlier you deal with it, with reduced load and strengthening, the faster it improves.
Can you run with plantar fasciitis?
Yes, if the pain stays mild during the run and does not get worse the next morning. Otherwise, replace running with a low-impact activity until the pain settles.
What is the best exercise for plantar fasciitis?
Slow single-leg calf raises with a rolled towel under the toes improved symptoms faster than stretching alone. Combine them with calf stretches.
Are orthotic insoles useful?
They can bring short-term relief by offloading the heel. They complement strengthening and training adjustments without replacing them.
Hang in there and take care of yourself! When you are ready to train for your next goals, try RunMotion Coach free for 7 days to come back with a plan suited to your level.
Updated on 30 October 2026.
Sources: Lemont et al., J Am Podiatr Med Assoc, 2003 · Rathleff et al., Scand J Med Sci Sports, 2015 · Koc et al., J Orthop Sports Phys Ther, 2023 · Babatunde et al., Br J Sports Med, 2019 · Dubois and Esculier, Br J Sports Med, 2020.
