That stab of pain in your heel with your first steps out of bed. The ache that eases once you're a few kilometres into a run, then creeps back the moment you stop. If this sounds familiar, you're not alone, and you're probably wondering the same thing every runner with plantar fasciitis asks: do I stop, or do I push through?
Plantar fasciitis is one of the most common overuse injuries in running, caused by strain on the band of tissue under the foot. This guide from our team at Foot Health Clinic shares how our plantar fasciitis treatment in Brisbane Northside may help you get back to full training.
What is Plantar Fasciitis?
Can You Keep Running With Plantar Fasciitis?
Why Runners Are Prone to Plantar Fasciitis
Strategies for Runners to Help Reduce the Risk of Plantar Fasciitis
When to Stop Running and See a Podiatrist
Treatment Options That Let Runners Return to Training
Preventing Plantar Fasciitis From Returning
Frequently Asked Questions
Talk to a Podiatrist About Your Running Injury
Running With Plantar Fasciitis in Summary
- Plantar fasciitis is a common overuse injury affecting the band of tissue under the foot, and running's repeated impact may contribute to its development.
- Sudden jumps in mileage or pace, tight calves, worn-out shoes, and hard training surfaces are among the most common triggers for runners.
- Ongoing pain, a change in gait, or symptoms lasting more than two weeks are signs it's worth seeing a podiatrist rather than self-managing further.
- Treatment plans often combine custom orthotics, strapping, dry needling, and shockwave therapy, with most runners returning to full training without needing surgery.
What is Plantar Fasciitis?
Plantar fasciitis is inflammation and irritation of the plantar fascia, the thick band of tissue that runs from the heel to the toes along the sole of the foot. It typically causes sharp heel pain that is worst with the first steps in the morning or after rest. In runners, it develops from repeated impact and strain placed on this tissue over time.
The pain is usually felt directly beneath the heel, though some runners also notice discomfort along the arch. It tends to ease slightly once the foot warms up during a run, then return afterwards, which is part of what makes the decision to keep training so confusing for many runners.
Can You Keep Running With Plantar Fasciitis?
Continuing to run through the pain may likely place further strain on the injury and may exacerbate your symptoms. It would be preferable to stop running and reduce other high-impact activities while you address the underlying problem.
Switching temporarily to low-impact activities like swimming or cycling can allow you to remain active while placing less stress on your feet. It is recommended not to wait until the pain becomes severe before seeking advice. Seeing a podiatrist early can help identify your symptoms and determine a personalised management plan.
Why Runners Are Prone to Plantar Fasciitis
Running places repeated, high-impact load through the heel and arch with every stride, which makes the plantar fascia more vulnerable to strain than in less active people.
Some studies report prevalence rates of plantar fasciitis among runners as high as 22%, making it one of the more common overuse injuries in the sport.
Common Contributing Factors for Runners
Several factors tend to combine to bring on plantar fasciitis in runners, rather than a single cause acting alone:
- Sudden increases in mileage, pace, or hill training
- Tight calf muscles and Achilles tendons
- Unsupportive or worn-out running shoes
- Overpronation or poor foot posture
- Training regularly on hard surfaces such as concrete
- Carrying extra body weight, which increases load through the heel
Strategies for Runners to Help Reduce the Risk of Plantar Fasciitis
Plantar fasciitis can have a range of contributing factors, and there is no guaranteed way to prevent it. Paying attention to your footwear, running routine, activity levels and recovery may be helpful ways to manage the demands placed on your feet.
Warm Up Thoroughly Before Every Run
A longer, more deliberate warm-up prepares the calf muscles and plantar fascia for load before you start running properly. Useful warm-up exercises include:
- Calf raises
- Toe and heel walks
- Ankle circles
- Gentle foot and toe stretches
Choose Supportive Running Shoes
Shoes with good arch support and a cushioned midsole reduce the strain placed on the plantar fascia. Worn-out shoes lose this support well before they look damaged, which is why regular replacement matters. For guidance on selecting the right pair, see our guide to choosing running shoes.
Increase Training Gradually
Changes to running distance, pace, frequency or hill work can alter the load placed on your feet. When changing your training routine, consider increasing activity gradually and allowing time for your body to adjust.
Include Low-Impact Activities
Activities such as swimming and cycling can provide alternatives to running and allow you to vary the type and level of physical activity you undertake. The most appropriate activities will depend on your individual circumstances and exercise goals.
Pay Attention to Early Foot Pain
Persistent heel or foot pain should not be ignored, particularly if it continues or becomes more noticeable with activity. Seeking advice from a podiatrist early can help assess your symptoms and identify factors that may be contributing to your foot pain.
Adjust Your Training Load
Reduce mileage, pace, or hill work while symptoms are present, rather than pushing through a full training plan. Once pain has settled, increase training volume gradually, ideally by no more than around 10% a week, instead of returning to your previous load all at once.
Recover Properly After Each Run
Adequate recovery is an important part of managing any running routine. Allowing appropriate time between demanding sessions and paying attention to changes in your symptoms may help you make informed decisions about your activity levels.
When to Stop Running and See a Podiatrist
Ongoing or worsening heel pain needs a proper assessment rather than a wait-and-see approach, since plantar fasciitis tends to become harder to treat the longer it is left. It is time to see a podiatrist at Foot Health Clinic if any of the following apply:
- Pain during running
- Pain lasts longer than 24 hours after a run
- Your gait changes to compensate for the pain
- Pain is present with every step, not just at the start of a run
- Symptoms have lasted more than two weeks despite rest and self-care
Treatment Options That Let Runners Return to Training
At Foot Health Clinic, our podiatrists in Brisbane Northside build tailored treatment plans that address the underlying cause of plantar fasciitis rather than just easing the symptoms. Most runners respond well to conservative care within a matter of weeks, and surgery is rarely required.
Depending on the individual factors involved, a treatment plan may include:
- Custom-made orthotics to improve foot posture and reduce strain on the plantar fascia
- Strapping or taping for short-term pain relief and support
- Dry needling to release tight calf and foot muscles
- Shockwave therapy for persistent or chronic cases
- A structured stretching and strengthening program for the calf and foot
Preventing Plantar Fasciitis From Returning
Preventing a repeat injury means keeping the habits that supported your recovery as part of your ongoing training routine, rather than dropping them once pain resolves. Continue calf and foot stretches, replace running shoes on a regular schedule, and increase training load gradually instead of in large jumps.
For broader guidance on looking after your feet as a runner, read our article on foot health for runners.
Frequently Asked Questions
Talk to a Podiatrist About Your Running Injury
If heel pain is disrupting your training, or every run leaves you second-guessing whether to push through or pull back, you don't have to keep guessing.
Foot Health Clinic has helped runners across Brisbane Northside manage plantar fasciitis with tailored treatment plans, including custom orthotics built from a 3D scan of your feet.
This content is provided for general information purposes only and is not a substitute for personalised professional advice. Individual needs and conditions vary. Please consult a qualified practitioner to discuss a treatment plan suited to your situation.
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