How do I treat plantar fasciitis from running?
Treat plantar fasciitis with calf and foot stretching, calf raises (especially eccentric), rolling the arch over a frozen water bottle, proper shoe support, and reduced running volume. The first-steps-of-the-morning heel pain typically resolves in 6-12 weeks with consistent treatment.
Plantar fasciitis is inflammation of the thick tissue running along the bottom of your foot from heel to toes. The classic symptom: sharp pain in the heel during the first 10-20 steps in the morning or after sitting. It's caused by repetitive overload, and contributing factors include tight calves, weak foot muscles, worn-out shoes, rapid mileage increases, and running on hard surfaces. Treatment protocol that works: (1) Calf stretching — straight-leg and bent-knee calf stretches, 30 seconds each, 3 times daily. (2) Eccentric calf raises on a step — lower the heel slowly below step level, 3 sets of 15, daily. This is the most effective single exercise. (3) Roll the arch over a frozen water bottle for 10 minutes, twice daily. (4) Pick up marbles or a towel with your toes to strengthen foot intrinsic muscles. (5) Replace shoes if worn, and consider a cushioned shoe with good arch support during recovery. (6) Reduce running volume by 30-50% for 2 weeks, then rebuild slowly. (7) Wear supportive sandals or shoes at home — no bare feet on hard floors. Night splints help some runners by keeping the fascia stretched overnight. Most cases resolve in 6-12 weeks with consistent treatment. Chronic cases (6+ months) may need PRP injections or shockwave therapy.