Is It Safe to Keep Running with Plantar Fasciitis?

If you’re a runner, there’s nothing quite as frustrating as foot pain slowing you down, especially when it’s something as stubborn as plantar fasciitis. That sharp, stabbing heel pain when you first get out of bed or during a run can make you wonder: Should I stop running altogether? 

The answer isn’t black and white, but the short version is this: If your case is mild, you might be able to continue running, but you’ll need to be smart about it.

Dr. Maurice Aiken and our expert podiatric team at Bay Breeze Foot & Ankle Specialists in Dunedin, Florida, specialize in treating plantar fasciitis and helping our most active patients maintain their training schedule. 

Let’s break down what plantar fasciitis is, what causes it, and how to keep logging miles without making things worse.

Getting to know plantar fasciitis

Plantar fasciitis is one of the most common causes of heel pain, particularly among runners and active individuals. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes inflamed or irritated.

The result? Pain in your heel or arch, especially with your first few steps in the morning or after long periods of rest. Overuse, tight calves, poor footwear, and even biomechanical issues can all contribute to the problem.

To run or not to run?

Running with plantar fasciitis is possible — but not ideal. Many cases of mild plantar fasciitis do resolve on their own, and you’re not necessarily doing permanent damage by running on it. 

However, you may delay healing or make the condition worse if you don’t adjust your routine.

If the pain is mild and manageable, and you’re actively treating the root cause, you might be able to continue training. But if you’re limping, compensating with your stride, or dreading every step, it’s time to reevaluate.

Other warning signs include:

• Sharp, persistent, or worsening pain with each run
• Limping or changing your gait to avoid heel pressure
• Discomfort even when you’re not active
• Continued morning pain despite rest or treatment
• Pain in other areas (knees, hips, or back) from compensation

Your body’s trying to tell you something, and pushing through severe pain won’t win you any medals. Resting for a short period can prevent a longer period of rest later.

Maintain your progress while you heal

If Dr. Aiken clears you to keep running with mild plantar fasciitis, here are some smart ways to protect your feet and support healing:

Switch up your surfaces

Avoid concrete or hard surfaces. Opt for softer trails or tracks when possible, such as treadmills with good cushioning and grass.

Shorten your runs

Having plantar fasciitis might mean temporarily decreasing your distance each run. Focus on maintenance, not performance, while your foot heals.

Stretch consistently

Tight calves and hamstrings often contribute to plantar fasciitis. Gentle stretching before and after runs (and throughout the day) can relieve pressure on your fascia.

Ice your foot

Consider an ice bath for your foot after running (or even after a long day on your feet) to reduce inflammation. A frozen water bottle rolled under the arch works in a pinch.

Wear proper footwear

Running shoes should have good arch support, cushioning, and be appropriate for your foot type. Replace worn-out shoes and avoid walking barefoot, even at home.

Try orthotics

Custom orthotics can help support your arch and reduce strain on the plantar fascia. Talk to our team about the best fit for your feet.

Incorporate low-impact cross-training

Mix in swimming, biking, or elliptical training to give your feet a break while keeping your fitness level up.

Knowing when to see a specialist

If your pain doesn’t improve within a few weeks or gets worse, it’s time to make an appointment at Bay Breeze Foot & Ankle Specialist. You likely need more advanced treatments like:

• Erchonia® cold laser therapy
• Extracorporeal shockwave therapy (ESWT)
• Physical therapy
• Taping or night splints
• Regenerative medicine

Early intervention can help you avoid chronic pain or long-term downtime.

You don’t necessarily have to hang up your running shoes because of plantar fasciitis, but you do need to listen to your body and treat the root cause. Ignoring the problem or “pushing through it” won’t get you to your next finish line any faster.

If you have concerns about juggling your foot health and your running schedule, don’t wait to talk with an expert. Call Bay Breeze Foot & Ankle Specialists or request an appointment online today.