Plantar fasciitis is a condition in which the fibrous tissue (plantar fascia) at the bottom of your foot becomes inflamed. Plantar fasciitis commonly occurs in runners due to the increased amount of repetitive impact and stress placed on the foot while running. 

Fortunately, there are many things runners can do to proactively prevent plantar fasciitis from occurring:

  1. Warm up appropriately before running.

●      Warming up the muscles and joints before exercise is crucial for avoiding unnecessary stress and strain on the plantar fascia. Take 5-10 minutes before each run to prepare your body accordingly in order to avoid the risk of injury. 

  1. Gradually increase running distance.

●      Good things take time. Gradually build up your tolerance to longer distances when running in order to avoid irritating the plantar fascia beyond what is accustomed to tolerating. Progressively increase your mileage in small doses overtime.

  1. Stretch your ankles and feet.

●      Stretching your ankle and foot musculature is important for preserving mobility, decreasing tightness, and reducing the risk of injury. Stretch your calves regularly and hold stretches for at least 60 seconds.

  1. Strengthen your ankles and feet.

●      Strengthening your ankle and foot muscles helps to build a strong arch that will adequately support your foot during high impact activities such as running. Calf raises and toe lifts are two great exercises for ankle and foot strength. 

  1. Wear proper footwear.

●      A comfortable shoe with good arch support aids to disperse load and reduce impact on the foot while running. Don’t forget that shoes wear out overtime, especially if they are worn and used often!

  1. See a physical therapist.

●      Physical therapists are able to evaluate plantar fasciitis and create customized treatment plans based around the specific issues and the runner’s goals. Find a physical therapist who specializes in sports to get you back to running in no time!

Are you experiencing plantar fasciitis, looking for more preventative strategies, or still have questions? We’d love to help! Give us a call today, or reach out to us at!