When Can I Get Back to Running After Plantar Fasciitis?
If you’ve ever had plantar fasciitis, you know how frustrating and painful it can be. That sharp, stabbing pain in your heel can make even simple activities like walking feel like a challenge. Therefore, if you’re a frequent runner, this may be off the cards for you altogether. If this rings true to you, you may be wondering – when can I get back to running? In all honesty, there us no one-size-fits-all answer, but there are a few important things to consider before you consider thinking about tying up your running shoes again.
Here is a brief recap of what Plantar fasciitis entails:
Plantar fasciitis is an overuse injury, caused by stress and strain on the plantar fascia, (the thick band of tissue that runs along the bottom of your foot). Healing from plantar fasciitis can take several months, however, this all depends on the severity of the condition, the treatment approach, and how well you follow the recovery plan.
Once the acute pain begins to subside, it’s tempting to rush back into running. However, jumping back in too soon can lead to a recurrence of the pain or even a more serious injury.
Key signs that you’re ready to run again
• Pain-free walking: Before considering going on a run, ensure you can walk easily without pain.
• No pain with stretching: Once stretching your calves, Achilles tendon, and plantar fascia no longer causes pain, you’re on the right track.
• Greater foot strength: After rest, your foot muscles may feel weak. Incorporate strengthening exercises into your recovery plan and ensure you can complete them without discomfort.
• No swelling: Swelling in the heel or arch should be gone before you return to running.
How to get back into running after plantar fasciitis
Once you’ve passed these milestones and feel ready to return to running, it’s essential to take it slow and steady in order to prevent further injury.
Here are a few key steps to bear in mind:
Start with low-impact activities
If you’re unsure whether you’re ready to return to running, it can be helpful to start with low-impact activities so you can keep your cardiovascular fitness up while taking the pressure off your feet. Cycling, for example, lets you work your legs and heart without putting any weight on your feet, while swimming offers a full-body workout with the buoyancy of water reducing stress on your joints.
Begin with short, easy runs
It’s best to ease back into it running slowly once your foot starts to heal. Begin with short sessions on soft surfaces like grass or a cushioned track to reduce the impact. Start with just 10 to 15 minutes running session. If you’re pain-free, you can gradually increase your time and distance, but always listen to your body. If you feel any discomfort or pain in your feet or ankles, stop immediately. Pushing through pain can lead to a setback, so it’s important to take things one step at a time. A good rule of thumb is to follow the 10% rule—don’t increase your weekly mileage by more than 10% each week.
Incorporate rest days
Just because you’re starting to feel better doesn’t necessarily mean your foot is healed. Recovery from plantar fasciitis is a gradual process, and while the pain may subside, your tissues may still need time to fully repair and strengthen. It’s essential to incorporate regular rest days into your routine to give your body the chance to recover and reduce any lingering inflammation.
Pay attention to footwear
As part of your recovery, your podiatrist may have recommended orthotics or shoes that offer better support for your feet. It’s important to wear them consistently, especially during physical activities, to ensure proper arch support. The right footwear helps to distribute pressure evenly across your foot, reducing strain and preventing re-injury. Failure to do so mean your feet are more likely to suffer from additional stress, which could lead to another flare-up of plantar fasciitis.
