Plantar fasciitis is one of the most common causes of foot pain among runners. It occurs when the plantar fascia—a thick band of tissue connecting the heel to the toes—becomes inflamed due to excessive strain. The pain, often felt in the heel, can be sharp and persistent, making running difficult and uncomfortable.

If you’re a runner dealing with plantar fasciitis, you may be wondering: Can continuing to run make the condition worse? The short answer is yes—running can aggravate the condition if not managed properly. However, with the right precautions, it’s possible to continue running while minimizing damage. This article explores how running impacts plantar fasciitis, the risks involved, and how to manage the condition while staying active.

Understanding Plantar Fasciitis

Plantar fasciitis is caused by repetitive stress on the plantar fascia, leading to tiny tears and inflammation. Runners are particularly susceptible due to the repeated impact of their feet hitting the ground.

Causes of Plantar Fasciitis in Runners

Several factors contribute to the development of plantar fasciitis, including:

• Overuse and High Mileage – Running long distances without proper recovery increases stress on the plantar fascia.
• Improper Footwear – Worn-out or unsupportive running shoes fail to absorb shock, putting excess pressure on the feet.
• Tight Calf Muscles – Stiff calves pull on the Achilles tendon, which in turn strains the plantar fascia.
• Flat Feet or High Arches – Both foot types can alter weight distribution, leading to increased tension on the plantar fascia.
• Sudden Increases in Training Intensity – Increasing speed, distance, or frequency too quickly can overwork the feet.

Symptoms of Plantar Fasciitis and Running

Symptoms of plantar fasciitis typically starts with heel pain, which is usually worse in the morning or after long periods of rest. As you begin moving, the pain may ease, but it can return after prolonged activity.

Key Symptoms Include:

• A sharp or stabbing pain in the heel, especially with the first steps in the morning
• Pain that worsens after running or standing for long periods
• Tenderness in the bottom of the foot, especially near the heel
• Increased discomfort after rest or inactivity

Ignoring these signs and continuing to run without proper treatment can worsen the condition, making it harder to recover.

Does Running Make Plantar Fasciitis Worse?

Yes, running can make plantar fasciitis worse, especially if:

• You don’t allow enough time for recovery
• You continue running without addressing the underlying causes
• You wear unsupportive shoes or fail to use orthotics
• You increase mileage or intensity too quickly

When you run with an inflamed plantar fascia, each step causes micro-tears in the tissue. Over time, this can lead to chronic pain and longer recovery times. In severe cases, compensating for foot pain can lead to secondary injuries, such as knee, hip, or back problems.

However, this doesn’t mean you have to stop running completely. With proper management, it’s possible to continue training while allowing the plantar fascia to heal.

How to Keep Running Without Making Plantar Fasciitis Worse

If you want to continue running while dealing with plantar fasciitis, follow these guidelines to reduce strain on your feet and support recovery.

1. Modify Your Running Routine

• Reduce mileage – Cut back on long runs to limit stress on the plantar fascia.
• Lower intensity – Avoid sprinting or hill training, which can increase strain.
• Cross-train – Incorporate low-impact activities like swimming or cycling to maintain fitness while reducing foot stress.
• Run on softer surfaces – Grass, trails, or tracks can reduce impact compared to pavement.

2. Wear Proper Running Shoes

• Choose shoes with good arch support and cushioning.
• Avoid worn-out shoes—replace them every 300–500 miles.
• Consider shoes with a slightly elevated heel to reduce stress on the plantar fascia.

3. Use Custom-Made Foot Orthotics

Custom orthotics provide personalized support by correcting foot alignment and reducing strain on the plantar fascia. Unlike over-the-counter insoles, these are designed to fit your foot structure and running style. A podiatrist can recommend orthotics that help distribute pressure more evenly across your foot, preventing further damage.

4. Stretch and Strengthen Your Feet

Regular stretching and strengthening exercises help improve foot flexibility and reduce strain.

Effective Stretches for Plantar Fasciitis:

• Calf Stretch: Stand facing a wall with one foot forward and the other extended back. Keep your back leg straight and press your heel into the ground. Hold for 30 seconds and switch sides.
• Plantar Fascia Stretch: Sit down and pull your toes back towards your shin to stretch the bottom of your foot. Hold for 20–30 seconds.
• Towel Stretch: Loop a towel around your foot and gently pull it towards you to stretch the arch.

Strengthening Exercises:

• Toe Curls: Use your toes to pick up a small towel from the floor.
• Marble Pickup: Grab marbles with your toes and place them in a cup.
• Heel Raises: Stand on the edge of a step and slowly raise and lower your heels to strengthen the foot muscles.

5. Apply Ice and Massage

• Ice your heel after running to reduce inflammation.
• Use a frozen water bottle to roll under your foot for relief.
• Massage the arch with a tennis ball or your hands to loosen tight muscles.

6. Consider Night Splints

Wearing a night splint keeps the foot stretched while you sleep, preventing morning pain. It maintains a gentle stretch on the plantar fascia, reducing stiffness upon waking.

7. Rest and Listen to Your Body

Running through pain can prolong recovery. If your pain worsens, take a break to allow healing. It’s better to rest for a few weeks than to risk a long-term injury that could sideline you for months.

When to Stop Running and Seek Medical Help

If your plantar fasciitis pain persists despite following these strategies, it may be time to pause running and consult a healthcare professional. Seek medical attention if you experience:

• Severe or worsening heel pain that affects daily activities
• No improvement after several weeks of self-care
• Swelling, numbness, or tingling in the foot
• Pain that extends beyond the heel and arch

A doctor or podiatrist can assess your condition and recommend further treatment, such as physical therapy, steroid injections, or in severe cases, surgery.

Running with plantar fasciitis can make the condition worse if not managed properly. However, with the right approach—including modifying your training, wearing supportive shoes, using custom-made foot orthotics, stretching, and allowing time for recovery—you can continue running while minimizing further damage.

Ignoring the pain and pushing through can lead to chronic foot issues and prolonged recovery. Instead, listen to your body, take preventive measures, and seek professional help if needed. By taking the right precautions, you can protect your feet and enjoy pain-free running in the long term.

Physiotherapists use keen observation and analytical abilities to decipher a patient’s cues, unlocking their healing potential. Their adeptness at interpreting medical records and diagnostic reports also allows them to create a finely-tuned treatment plan that serves as a roadmap to recovery, transforming lives in the process.

They prioritise open communication and collaboration, fostering a spirit of support that promotes successful range of motion improvement.

A Physiotherapist’s Role

A physiotherapist, also known as a physical therapist, is a health professional who works with individuals to manage pain and disability. A physiotherapist is highly skilled at assessing mobility and functional abilities, and they work closely with other healthcare professionals to provide comprehensive care for their patients.

Physiotherapists help patients recover from injuries, surgeries, and chronic health conditions. They can also help individuals improve their balance and gait, and they are trained to teach techniques that can help patients manage pain and reduce the need for medication and surgery.

There are several reasons why you might be referred to a physiotherapist. Your doctor may recommend physiotherapy after an injury, or you might seek treatment on your own because of pain and disability.

Physiotherapists can specialize in different areas, such as musculoskeletal physiotherapy, vestibular therapy, or respiratory physiotherapy. Each area has its own set of techniques to treat underlying problems and issues. For example, a musculoskeletal physiotherapist can help you with your knee pain by using manual therapy and exercises to increase strength and range of motion in the affected joint. Similarly, they can use exercises to help you control your breathing, which can help ease pain associated with certain conditions such as asthma and cystic fibrosis.

Physiotherapists Assess Mobility

A physiotherapist can help evaluate your mobility and balance by taking a look at your physical condition, history of injury or disease, as well as your lifestyle. They can then develop individualized treatment plans to treat your symptoms and improve your overall quality of life.

A person’s level of mobility varies from one individual to the next and depends on their age, health and fitness, and ability to deal with pain and discomfort. However, if you’re concerned that your loved one is having trouble moving around, it might be time to consider a physiotherapy assessment.

The physiotherapist can perform objective tests to measure the patient’s ability to maintain seated balance and bear weight, walk three yards, turn, and return to the chair. They can also assess their posture, alignment, and balance. They can also check for signs of lower extremity edema, and identify potential risks like deep vein thrombosis.

The physiotherapist can also assess the use of assistive technology and equipment such as a walker, wheelchair, or power scooter to ensure that your loved ones can safely travel and maneuver in small spaces. They can also determine what other supports and resources they may need to ensure a good quality of life. A physiotherapist can also provide education and counseling to help patients manage their conditions, prevent further injury, and promote overall wellness and healthy living.

Physiotherapists Develop Treatment Plans

Physiotherapists develop treatment plans for a variety of injuries and conditions. They have the expertise to diagnose and treat musculoskeletal, neurological, and cardiopulmonary conditions. In addition, many physiotherapists specialise in specific areas of practice, including sports physiotherapy, children’s physiotherapy, and neurology.

As a result, they are able to provide patients with comprehensive care and advanced treatments. Physiotherapy can help reduce pain and discomfort, improve range of motion, and enhance overall health and performance.

A physiotherapist’s treatment plan will typically include a combination of manual therapy techniques, exercises, education, and lifestyle modification. The goal is to identify the root cause of the patient’s symptoms and address those issues. During their first session, a physiotherapist will conduct an initial assessment that may involve a detailed intake of the patient’s medical history and full-body movement evaluation.

Whether you’re recovering from an injury, managing a chronic condition, or seeking to improve your sports performance, working with a qualified physiotherapist can help. Their expert knowledge can help you get stronger, more mobile, and balanced to decrease your risk of injury, recover faster, and unlock your peak performance. Invest in yourself and make an appointment with a physiotherapist today at https://musclejointbone.com.au. They will work with you to create a personalised plan to support you through the healing process and beyond.

Physiotherapists Improve Range of Motion

Physiotherapists use a variety of techniques to help patients improve their range of motion, such as joint mobilisation and soft tissue techniques. They also prescribe stretches and exercises that improve muscle flexibility and strength, which can help with range of motion.

Increasing the range of motion can help reduce pain and improve function for people with limited mobility or chronic health conditions. Often, these people will see a doctor for a referral to a physiotherapist. They can then work together with the physiotherapist to create a treatment plan to manage pain and improve range of motion.

In addition to providing stretches and strengthening exercises, physiotherapists can also teach patients how to incorporate lifestyle changes that support their long-term results. This includes education on body mechanics and posture, which can help reduce strain and injury during daily activities.

If a person has a neurological condition that impacts their mobility, physiotherapists can develop a treatment plan that includes proprioceptive training to retrain the neural pathways related to movement and balance. This can be a challenging but important step in improving the range of motion for these individuals. The treatment options may be different from those used with someone who is experiencing back or neck pain. This is because it’s important for these individuals to regain their normal range of motion so they can participate in regular activities.

Physiotherapists play a pivotal role in enhancing patients’ quality of life by leveraging their keen observation, analytical skills, and adeptness at interpreting medical records. Through open communication and collaboration, they create finely-tuned treatment plans that unlock patients’ healing potential and promote successful range of motion improvement. With specialised expertise and personalised care, physiotherapists empower individuals to manage pain, recover from injuries, and achieve optimal mobility, ultimately transforming lives in the process. Visit the Balwyn North physio page and learn more about the many ways their experts can help enhance one’s mobility and functionality

A chiropractor may be able to help with arthritis. Chiropractic treatments can provide relief from many types of musculoskeletal pain, including back pain, neck pain, knee arthritis, and hip arthritis. However, there are some contraindications to chiropractic care. These include the potential for secondary pain, as well as high-velocity adjustments. Regardless of your condition, a chiropractor can help with arthritis by providing a variety of services.

Osteoarthritis, also known as rheumatoid arthritis, can cause considerable discomfort. This autoimmune disease results in inflammation in the joints, which is very painful. As a result, this disorder can lead to significant disability. A chiropractor can help reduce inflammation and improve mobility. Some patients report a reduction in pain and reduced inflammation. These benefits are so strong that chiropractic is often a better alternative to medications and surgery.

A chiropractor will be able to treat inflamed joints and relieve pain. Additionally, they may be able to offer adjunctive therapies. For example, ultrasound is an excellent way to massage soft tissues, which reduces swelling and pain. Electrotherapy stimulates the muscles and nerves, reducing stiffness. Low-level laser therapy is another option. A low-level laser is a type of laser that penetrates deep into tissue and can reduce inflammation. An infrared sauna can also provide pain relief and improve circulation.

While there are many risks and side effects associated with chiropractic care, it’s important to note that the most common side effects are mild to moderate. Inflammatory diseases like arthritis are not a good candidate for chiropractic treatment. A good practitioner will be able to treat both types of arthritis. Inflamed joints are one of the most common problems a chiropractor treats. A proper diagnosis is critical to avoid complications and to improve overall health.

People with rheumatoid arthritis can greatly benefit from chiropractic treatment. This type of autoimmune disease is extremely painful and can limit a person’s ability to move. Therefore, a chiropractor can help reduce inflammation and improve mobility. When this happens, it will be easier for the patient to perform activities of daily living. As a result, a chiropractor will have a positive effect on their life. They will be more likely to help themselves by offering advice to those who are afflicted with RA.

A chiropractor can help with pain from arthritis. As a non-invasive treatment, chiropractic medicine can help relieve the pain in joints that are painful. There are more than 150 techniques used by a chiropractor to adjust the spine and muscles. They use these techniques to reduce inflammation and improve mobility. In addition to helping the patient, a chiropractor will also work to reduce the risk of an inflammatory disease. A good practitioner will also offer other treatments that will help with arthritis.

The local Practice Principle is someone who has a Bachelor of Applied Science in Physiotherapy West Ryde and Exercise and Sports Science (Human Movement). They may has extensive experience in sport and in private practice and has been involved with the Cronulla Southern Sharks, Norwest Jets AFL, Macquarie Uni AFL, Hornsby Kuringai Basketball and Rugby League’s Melbourne Storm.

Her specific interests include back pain/ core stability and also lower limb disorders especially the hips, knees, ankles and feet. She has also taken interest in pre and postnatal physiotherapy Epping since the birth of her first child in 2011.

We offer comprehensive and effective individualised exercise and rehab programs as she has a double degree in physiotherapy and exercise and sports science. Her skills are even broader since her completion of post graduate courses including McConnell, Mulligans, McKenzie, dry needling and more.

Her extensive knowledge makes her experienced and equipped to treat lower limb alignment and gait analysis through the prescription of orthotics West Ryde.

Contact the clinic for a Physiotherapy West Ryde appointment today!

Dr Glenn Maginness is a doctor of Chiropractic and has lived and worked in Mt. Eliza since his graduation from RMIT University in 1986. Dr Maginness works especially with infants and children as he has a passion for paediatric chiropractic. He holds a Masters degree in Chiropractic Paediatrics and is only one of a handful of Chiropractors across Australia to achieve this qualification. He lectures to other chiropractors in the field of Chiropractic Paediatrics and has spoken in a broad range of countries including Australia, New Zealand, Canada, South Africa and the U.K.. He is a very experienced and talented paediatric chiropractor.

Glenn lives in Mt. Eliza with his family of three children, Tom, Hayley and Brianna and his wife Lindy.  Glenn has a passion for treating the community of Mt Eliza as he has practiced and lived there for over 30 years. He will continue to live here and practice Chiropractic for many years to come.’

His reputable practice is located in Mt Eliza and the details are below:

Mt Eliza Chiropractic
155 Mt Eliza Way
Mt Eliza 3930
Phone: 03 9787 6999
www.mtelizachiropractic.com.au