Having an active lifestyle and then having to deal with plantar fasciitis can be quite a bummer. We can understand you itching to get back out there again. When it comes to plantar fasciitis you can run, however, you must begin in a way that is safe for you and your heel. So, if you are looking for a safe way to run with plantar fasciitis, you’re in luck. In this article, we’ll be exploring all the things you should do when planning on running with plantar fasciitis.
Is It Possible to Run with Plantar Fasciitis?
Before we get onto how you can run with plantar fasciitis, it is important to understand whether it is safe for you to start running at all since each case can be different. In cases where the pain might be severe, some runners can easily push through with an orthotic instrument, such as the night splint. However, in your case, if the pain is quite severe then it is best to start activities, such as running after you take some time off to rest.
Experienced Runners and Plantar Fasciitis
As an experienced runner, it is incredibly difficult to have to sit around waiting to get out there simply because you are experiencing a bout of plantar fasciitis. However, it is best to work through that itch and take a handful of days off, even if your pain is not as severe. Although, there are certain things that you can do before going on your run that will allow you to run with plantar fasciitis without causing any damage, which we will explore later on in much more depth. A few things that you can do throughout the day to get yourself ready to run with plantar fasciitis is to stretch your feet a handful of times. You can also try a foam roller for your legs and calves. As an experienced runner, you could be using worn-out shoes. You must steer clear of such shoes, particularly when running with plantar fasciitis as they could contribute to or worsen the issue. After you have rested your feet for a few days and can feel the pain beginning to subside, you can then move on to running regularly, of course, at a slower pace and lesser frequency than before. Slowly build your way to your previous running routine.
New Runners and Plantar Fasciitis
If you were a novice runner and are now experiencing plantar fasciitis then you might have to go about the pre-requisite to start running with plantar fasciitis a bit differently. Unless the pain is moderate, it is better to take a longer interval of time off and also consult a professional before making decisions on your own. If not, you can begin by walking with a night splint and then add some intervals of running or jogging. Make sure to take a few days off before you go for your next run, allowing your feet to recover. After each session of running and walking, be sure to ice your feet for twenty minutes.
How To Run with Plantar Fasciitis?
Now that you have decided on whether it is appropriate for you to run with plantar fasciitis, you need to understand that to run with it, foot care is an integral part of it. These tips apply to both novice and advanced runners.
What Does Foot Care Do?
To be able to run safely and not aggravate your plantar fasciitis, you must partake in proper foot care. This way you will prevent any additional injuries, such as splints, sprains, fractures, and so on.
Warm-Up Before Your Run
The precursor to running with plantar fasciitis is to warm-up well before your run. The goal of your warm-up should be to elevate your heart rate and capillary activation, along with widening the motion range of your joints and the elasticity within your ligaments. A good way to achieve these aspects through your warm-up is to awaken your legs and hip flexors through leg swings, lunges, and squats. However, be sure to not put an excessive amount of pressure onto your ankles while doing so. Apart from that, you can also choose to do calf raises, ankle circles, and flex your toes.
Use A Night Splint
One of the best ways you can start running with plantar fasciitis is to use instruments, such as the night splint. As you would’ve guessed, this is an instrument that you put onto your feet with plantar fasciitis at night, which with proper and regular use can eventually help heal your plantar fasciitis. So, why is a night splint particularly helpful while sleeping? Well, a lot of us tend to sleep with our feet pointing downwards, this can shorten the Achilles tendon as well as the plantar fascia, which isn’t great if you plan on getting back into running. With a night splint, without effort, you will be able to ensure that your feet remain at a ninety-degree angle throughout the night. This also helps in ensuring that your feet get a good and consistent stretch during your sleep cycle. As mentioned before, proper foot care is integral to running with plantar fasciitis. Using a night splint is one of the best approaches to proper foot care without having to do much.
Know Which Night Splint to Use
When dealing with something like plantar fasciitis, you should be steering clear of all risks, which includes grabbing the first-night splint you find. It is important to use a night splint that is as effective in reality as it is on paper. A good night splint to use when you are planning on running with plantar fasciitis is the ProPlanter Premium. This is a particularly effective one as it provides you with a prolonged stretch and ensures that your feet remain at the correct and most accurate angle. Precision is key when it comes to night splints. Your night splint should also be breathable, easy to use, and lightweight, which the ProPlanter Premium night splint is known to be. This ensures that during use you do not have to deal with any discomfort.
To reiterate, when running with plantar fasciitis, a good warm-up combined with proper foot care is the key to getting back in the game. With a good warm-up, you will be able to ensure that you do not exert yourself and with regular use of a premium night splint, you will be ensuring that your plantar fasciitis begins to heal.
You can also read: How To Use Kinesiology Tape For Plantar Fasciitis?