Plantar fasciitis is the inflammation of the ligament, Plantar Fascia. The main reason behind heel pain is plantar fasciitis which can get worse if left untreated.
Since, plantar fasciitis mainly affects the feet, therefore, walking, running and standing can be a little difficult and effortful.
Plantar fasciitis types:-
The two types of plantar fasciitis which we’ll discuss are:
Acute plantar fasciitis occurs because of an injury which is mostly accidental.
Chronic plantar fasciitis is mainly the one which develops over time and becomes worse if not treated on time.
In some cases running while you have plantar fasciitis might not go according to the plan. This is mainly because running with it can be dangerous in some cases as well. If the person has chronic plantar fasciitis that gets worse as time passes by, then running can come with several consequences and make the condition worse. Treating plantar fasciitis can be impossible if you do not go to the doctor on time.
This is why taking advice from the doctors is important. Examine your condition thoroughly and make sure you follow all the instructions your doctor gives.
What Causes of Plantar Fasciitis?
Strain injury to the plantar fasciitis can occur from running or walking, ineffectual foot gear in a large amount of pressure or load, and jumping injury from landing.
Plantar fasciitis causes stabbing pain in the heel and sometimes ankle as well . The pain is often worse when the patient is taking the initial few steps after getting up in the morning. The pain can be triggered by standing for a long time. The pain normally worsens after you exercise, not during it.
Various treatment options are available to cure plantar fasciitis including stretching, change of footwear, arch supports, and orthotics. Moreover, taking rest, strengthening, anti-inflammatory medicines and surgery also help in reducing the plantar fasciitis pain.
Finding out about your Plantar Fasciitis:
Pain caused by plantar fasciitis usually occurs at the bottom of the feet. The first few steps in the morning can be quite painful, however, it gets with time.
How can you get rid of plantar fasciitis rapidly?
Hold a cloth filled with an ice pack and place it over the area of pain and let it be there for 15-20 minutes three or four times a day. Using ice packs for 15-20 minutes a day to relieve the pain is quite effective. Other than this, try stretching your arches. Simple home exercise that everyone can do.
Will running on plantar fasciitis affect my foot?
This usually depends on the type of plantar fasciitis you have and if the pain is 5 or below on the scale of 0-10.
If you have chronic plantar fasciitis then performing the treatments is the best option because there is a high risk of plantar fasciitis getting worse at this point.
So Can You Run With Plantar Fasciitis?
If you are a runner and suffering from plantar fasciitis, you can probably continue to run even with the inflammation of the tissue. But it is only possible if the pain remains at 5 or below on a scale of 0-10 and settles by the next day. Many experts also claim that running can help you cure plantar fasciitis but in some cases, it might not go according to the plan.
Many call it a systematic plan for prevention that also contains general strength, training upgrade and specific exercises. Depending on the seriousness of the injury, you might be able to treat it and get back to running within 14-20 days.
Don’t Lose Hope:
Even though you’ll have an issue in running but you can always exercise. No matter, how long it lasts, stay motivated, boost up your strength and start adding foot and leg exercises to help you improve strength and function of your feet.
Even though you can run with plantar fasciitis, that doesn’t mean you have to stop taking precautions. Avoiding the precautions can result in worsening the condition which ultimately increases the pain and inflammation.
Things to do after exercising:
While you are suffering from plantar fasciitis here is what experts say:
- After you are done with exercise use a golf ball or any other soft ball and roll it under your feet. Feel the arch area and massage the portion of the feet that is sore.
- Break the scar tissue here. You should do it aggressively but just don’t roll it so hard that you find yourself in pain.
- Our body always heals up by itself so help it by eating the proper nutrients and get a lot of rest e.g. sleeping etc.
- Use a foam roller to relax the calf muscles and reduce the intensity of the pain. Tightness here could exasperate plantar fasciitis.
- A night splint is a safer treatment option for plantar fasciitis with zero risk. Do not tighten the splint too much, since it might cause pain. This is important so that you can avoid any side effects like lack of circulation of blood in the foot area.
Knowing the intensity of the pain can help you determine whether you are capable of running or not. Fundamentally, if you are able you tolerate the pain then you’re good to go.
However, if you are experiencing a lot of pain and are having issues in tolerating it, then the doctors might advise you to quit running, temporarily. Severe pain is probably caused because of the damage of the ligament. This is the indication that you should stop straight away at that time and prefer taking a break from running.
Form and health:
Your health and fitness also operates as an important part in deciding whether it is a good idea for you to run while you are suffering from plantar fasciitis.
According to my experience, I think that experienced runners should discontinue from running and take a few days rest to provide time to your foot to recover as soon as possible and then you could get back to your running.
Walking and Jogging:
If you are a patient of plantar fasciitis as well and the condition is somewhat better, then it is better to keep running. It is suggested to run slowly at first, and then begin walking and jogging alternatively. This helps in strengthening your feet and lower legs so that the symptoms don’t intensify.
As an amateur runner, taking a very long break from running while you are suffering plantar fasciitis also may affect you from getting back to running in the future. So, I recommend maintaining your new routine besides your injury physically preventing you from doing exercise.
It is necessary to evaluate your symptoms and then decide whether you are capable of running or not. Always remember never overdo running if your body can’t take it anymore. This might cause worsening the condition and making your plantar fascia more inflamed and painful.
What necessary precautions I should take if I start to run while suffering plantar fasciitis?
So if you decide to run while you are suffering from plantar fasciitis, take precautions to prevent the risks of worsening your injury. The simple way to do it is to use orthotic insert, just like sports insoles.
When your condition is mild, you can practice stretches to reduce the inflammation and pain. But in severe cases, doctors advise to avoid high impact activity, such as running, because it will probably be painful and require a prolonged recovery.
According to my experience, one thing which you shouldn’t let go is hope.
Not only this, if you run, make sure you run according to your pain level and severity of the injury. Even though I think running with plantar fasciitis; it is always good to be careful. If the injury is severe, the pain might shoot up, therefore, it is necessary to take the necessary precautions first.
Most of the doctors often advise walking and jogging to the plantar fasciitis patients. This is mainly to keep the feet functioning. Once you leave running and exercising, it becomes difficult to get back to the routine. Therefore, it is important to run, but run looking at your condition.
It’s quite complicated because 70% of the experts say that running while you are suffering from plantar fasciitis won’t damage your injury if the pain level is 5 or below on a 5-10 scale. While the rest 30% of the doctors claim that you should prevent running while suffering from plantar fasciitis.
Treatment of plantar fasciitis:-
The distinctive treatments for plantar fasciitis are mentioned below.
A part of the plantar fascia ligament is cut to relieve the pain and stress. Open surgery is often performed in this case, in which the surgeon makes a cut (incision) through the area.
Taking rest is one of the best and natural ways to cure plantar fasciitis. By resting, the ligament relaxes which eventually makes the healing process fast.
Medicine such as splint:
Wearing a splint on your foot while suffering plantar fasciitis can also help you recover quickly, without going through any surgeries.
Stretching and legs exercises:
Stretching your legs is one of the best ways to treat plantar fasciitis. You can also contact a physician who can suggest professional exercises to treat plantar fasciitis effectively. Other than this, you can also try different stretches that help in relaxing the plantar fascia and making the condition better.
Changing of footwear:
Changing your footwear also helps in curing plantar fasciitis. You should wear the shoes with ample arch support, soft insoles and cushioning in the forefoot. Shoes with these features keep the feet free from further damage and injury.
So, here is your definitive answer to the question;
Whether it is safe to run while suffering from plantar fasciitis?
So, make sure you analyze the condition first. Visit the doctor, take all the required medicines, do the exercises and then move on to running regularly.
In case you can’t stop running then try running according to your pain level and do not overdo walking, jogging, running and exercising. This will prevent damaging your feet. Other than this, the best and safest option is to begin treatment as soon as you can. This will really help in keeping the plantar fascia painless and less inflamed.