What to know about plantar fasciitis in runners

The plantar fascia is a strong band beneath the foot that helps support the arch during walking and running. Repeated impact, a sudden increase in distance or speed, hill work, worn footwear, or limited calf flexibility can increase the strain placed on it. Pain is commonly felt near the heel and may be most noticeable with the first steps after rest. A clinician can also check for other causes of heel pain, such as a stress injury or nerve irritation.

Temporarily reduce the activity that clearly provokes pain, while keeping comfortable movement such as easy cycling or swimming if suitable. Avoid trying to run through worsening heel pain. Supportive shoes, a cushioned insole, and gentle calf and plantar-fascia stretches may help. Strengthening the calf and foot muscles can improve tolerance over time. Return to running in small steps: begin with an easy, level session and increase only when symptoms remain settled during the run and afterward.

Arrange an assessment if pain persists despite reducing the provoking load, changes your walking, or keeps returning when training resumes. Seek prompt medical care after a sudden injury, if the heel is markedly swollen or bruised, if you cannot bear weight, or if you have numbness, weakness, fever, or a wound. A physiotherapist or clinician can tailor exercises and decide whether imaging is needed.

Ask: What other causes of heel pain should be considered? Which running changes are reasonable now? Which stretches or strengthening exercises fit my symptoms? How will we judge readiness to increase distance, speed, or hills?