I remember I would run, all day every day. No joke…
As a kid, was there ever a gear below ‘full’ when you could be outside with your friends? Quite literally, even if we did have the rare meal with my friends, we were usually standing or on the move.
And as the years past, things slowed, to the point that running was an ill-thought-of action.
And then, it happened!
I started running again. With my husband’s motivation, we started down the fun road of Coach-to-5k.
But, there was a punchline…
I had developed plantar fasciitis.
Can I still run with plantar fasciitis?
You can, indeed, still run with plantar fasciitis. During episodes when plantar fasciitis flares up, you should rest and take care of the inflammation and pain.
Even knowing the answer, before getting the answer, didn’t help.
That question, “can I still run…” weighed so heavily on my mind. As I went to see my family physician, my podiatrist and then onto my orthopedic specialist, I asked the question again and again and again.
“Running with plantar fasciitis? But how…” I would think. The pain was a beast, and the headaches from treatment were exhausting. Even during times with no flare-up, I thought my runner’s world was ending.
But I kept asking…
The answer, of course, is a resounding YES!
You don’t have to stop your life. Not because of heel spurs, plantar fasciitis nor any of the other developed ailments that could be game-changers in some people’s minds.
Here’s a video…
How can I run with plantar fasciitis?
Well, first, you should know to never run with pain. The first thing you have to due is control and take care of your plantar fasciitis inflammation. If you just try to push through the pain, things will get worse, much worse, until walking, let alone running, just doesn’t work.
Use some rest and ice
Ice and rest will help the inflammation of plantar fasciitis flare ups. These episodes will cut your running time down, however not practicing active control of episodes, as well as prevention, is a bad time. Use ice after runs, and during flare ups to reduce swelling, and help control the pain.
Remember that you have plantar fasciitis. So, practice daily stretching, and sometimes, for every major action that you take. We stretch before leaving bed, before leaving the house, before and after runs and while winding down for the night.
Plantar fasciitis insoles for the win
If you are winning with plantar fasciitis and running, chances are you are using insoles. While over the counter insoles can help, nothing is as good as custom insoles from an orthopedic specialist.
Replacing running shoes keeps you running
You replace tires on your car after so many miles, right? But how often do you gauge distance with your running shoes and make replacements? I have heard numbers from 500 miles to 1000. The punchline? For foot health, keeping you running means changing your running shoes every 500 miles or so.
Massage at different levels of intensity
Here is a plantar fasciitis tip: rollers are so awesome! Want a bigger tip? Use a frozen water bottle as your foot roller! Not only do you get the cooling effect from the ice, but the shape stays solid and true.
So, I CAN run with plantar fasciitis?
Hell yes! Be proactive in keeping inflammation to a minimum. Stretch, ice and rest are the great trio for any type of flare up and maintenance. And, don’t neglect braces, insoles and good running shoes.
For something a big more visual, check out this infographic from ShoeInSoles.
Courtesy of ShoeInSoles