Buzz
Running became a passion for me later in life, largely due to the overwhelming stress of raising two young children close in age, which took a significant toll on my physical and mental health. Joining a local couch-to-5K program introduced me to fellow moms who shared my enthusiasm for running as a way to preserve my sanity.
Throughout the years, I’ve faced numerous sports-related injuries while training for races, but one specific injury profoundly impacted my running journey.
Two years ago, following what seemed like an ordinary run with my husband, I began experiencing persistent pain in the arch of my left foot. Initially, I attempted to manage it by resting, reducing my mileage, and applying ice after each run. However, after several weeks, the pain intensified. One morning, as I stepped out of bed, it felt as though shards of glass were exploding with searing heat in my foot, prompting me to seek professional medical help.
I was diagnosed with plantar fasciitis (PF), a condition involving inflammation of the tissue that supports the foot's arch. While the heel is built to handle daily stress, overuse and strain can inflame these ligaments, leading to debilitating pain in the arch. Anyone who has experienced PF will confirm that it’s an excruciating ordeal.
According to UpToDate, runners are more prone to developing plantar fasciitis. Although research is limited, potential risk factors for this group include:
Overtraining (especially a sudden spike in running distance)
Wearing unsuitable running shoes
Running on hard, unforgiving surfaces
Extended periods of standing or walking on hard floors
Flat feet
High arches
It took nearly a year for my foot to recover from PF, and even longer for the lingering pain to fully subside. If you’re dealing with plantar fasciitis, you have my deepest empathy. Here’s what I discovered during my treatment journey to help alleviate the pain and pave the way for recovery:
Invest in quality running shoes and don’t hesitate to get orthotic inserts
One of the simplest steps to ease PF pain is ensuring you’re properly fitted for running shoes. While buying discounted shoes from a big-box store might seem appealing, consider visiting local running specialty shops. Staff at these stores often have in-depth knowledge of local terrain and shoe design, helping you choose the best brand and style for your size, weight, and foot type. Be prepared to spend around $100 for a quality pair.
For plantar fasciitis, wearing the right shoes is essential for both recovery and preventing symptoms. Look for features like a raised heel, strong arch support, and a rigid toe box. Additionally, using orthotic inserts can significantly speed up healing and improve comfort.
Orthotics can be found at sports stores or custom-made by a podiatrist. Prices range from $50 at specialty shops to $400 for personalized inserts. Consult your doctor or a running expert to decide which option is best for your specific needs.
Steroid injections can temporarily relieve pain but won’t address the root cause
After enduring two months of persistent foot pain, I finally visited a podiatrist for a thorough assessment. I had heard from others with PF that corticosteroid injections into the affected area could reduce symptoms and promote healing. My doctor administered the injection but only after I agreed to undergo physical therapy, maintain a regular stretching routine, and wear appropriate footwear during runs.
Injections are often the quickest method to reduce inflammation and interrupt the pain cycle, according to Ann Anderson, a podiatrist at Allentown Family Foot Care. “Injections are typically combined with stretches, ice therapy, supportive footwear, custom orthotics, and sometimes physical therapy or night splints,” Anderson explains. “Surgery is considered only in persistent, unresponsive cases.”
Anderson emphasizes that addressing both pain and inflammation, along with correcting foot mechanics, is crucial for optimal results.
Physical therapy is challenging but highly effective
In addition to steroid injections and stretching, my doctor recommended physical therapy to support recovery. “Physical therapy is particularly beneficial for pain along the fascia or for patients with a tight plantar fascia band,” Anderson notes.
For three months, I attended physical therapy twice a week. My therapist guided me through exercises to loosen my ligaments and used a Graston tool to massage my foot. The tool resembled a large butter knife, and while the process was intensely painful, it gradually contributed to my foot’s healing.
Physical therapy was a lengthy and demanding process, but it taught me how to care for my body effectively in the long run. Bryan Bartz, a New Jersey-based physical therapist, explains, “The primary aim of physical therapy is to help patients return to their favorite activities faster while ensuring lasting results and improved functionality. It also educates patients on how to manage their condition for long-term benefits.”
Prepare for endless stretching
Since my experience with PF, stretching has become an essential part of my running regimen. Before my injury, I rarely focused on stretching my calves and legs. Now, I stretch before, during, and after runs to avoid months of pain. Simple stretches, such as sitting in a pike position with a towel around your foot and gently pulling it toward your knee, or calf stretches against a tree, can significantly reduce the risk of PF-related injuries.
Treating plantar fasciitis can sometimes be complex
For some individuals, rest, icing, stretching, and physical therapy may not suffice to alleviate or heal plantar fasciitis symptoms. More intensive treatments, such as splinting, medical taping, surgery, or even shockwave therapy, might be recommended by your doctor, depending on the severity of your condition.
Patience is key
Plantar fasciitis doesn’t disappear quickly. In an article published in American Family Physician, Craig C. Young, an associate professor of orthopedic surgery at the Medical College of Wisconsin, explains, “The recovery period often spans six to 18 months, which can be frustrating for both patients and doctors.” However, early intervention can shorten this timeframe and reduce the need for invasive treatments.
While dealing with plantar fasciitis, running became unbearable, so I switched to lower-impact exercises like barre classes and swimming at our local pool. Though the condition was painful and frustrating, it taught me the importance of stretching and investing in proper running shoes to protect my feet.
