Plantar Fasciitis Treatment Guide For Runners

In this post, we take a look at a number of different plantar fasciitis treatments available to help your recovery!

Plantar Fasciitis Treatment Guide For Runners

India Lewis

Plantar fasciitis is an injury you really don’t want to have. It can take months to completely get the pain to go away, and it can cause swelling of the feet. However, the sooner you treat it, the faster it will be healed.

Plantar fasciitis (PF) is caused by the ligament that connects your toes to your heel becomes strained. After being strained repeatedly, the ligament can start to tear. That is when pain, swelling, and inflammation kicks in.

A lot of times, PF causes pain in the first few steps you take after an extended period of rest or after going up stairs. The plantar fascia is what supports your arches, which is why being on your feet a ton can cause issues.

How to Get Rid of Plantar Fasciitis

So, if you have plantar fasciitis, you are probably wondering the main way to get rid of it. Pain is uncomfortable, and none of us ever want to prolong an injury.

However, in order to implement a successful plantar fasciitis treatment program, you have to make some changes to your lifestyle.

Modifying your routine in a timely manner can help with treating this injury. You will at least be more likely to cure it than if you made no changes whatsoever. In order to have the quickest recovery, you are going to have to make some changes (PFR, 2017).

You are able to live your life without ever getting treated for PF, but you will be in a lot of pain. It would be best to take some steps, so that you can live your life to the fullest. If you even take a few of these suggestions, you will be on your way to a life with less pain.


First and foremost, you need to rest your feet.

Taking some time to get off your feet will help your them get the necessary rest they need to keep working. A break is sometimes the most productive thing you can do.

I remember when I was a manager at a fast food restaurant in Omaha, Ne. I would allow my employees to take about 5 minutes of break each hour, so they could stay more productive throughout their whole shift. It would also help them not have pain in their feet from working too hard.

Sound familiar? Mixing running and working long days on your feet can do a number on your plantar fascia.

Therefore, take some time to rest. I would suggest taking a week off of running or other physical activities in order to recover.


Another great idea is icing your feet. The Plantar Fasciitis Resource suggests icing your feet for about 20 minutes before bed. They found that cold treatment with ibuprofen worked the best to relieve pain and reduce swelling (PFR, 2017).


Orthotic inserts are another great way to bring pain relief. Studies have shown that using inserts is a great way to treat PF (PFR, 2017). Not only that, but it will also help alleviate pain inside of your feet from the normal wear and tear in your shoes. You should also make sure that you are wearing a good pair of shoes that are the right size and are not worn out.

If you’re in the market for a new pair of sneakers, make sure you check out our guide on the best running shoes for plantar fasciitis [insert_php]echo date(‘Y’);[/insert_php] edition.

There are several techniques that you can do in order to treat PF. However, some of the best methods are exercises, taping, and night splints.


There are several different exercises you can do in order to help with PF. Stretching is one of the best things you can do to treat and prevent the injury from developing. Stretching will help loosen up muscles that could be causing more damage.

Calf stretches are amazing when it comes to treating PF. Tight calf muscles and Achilles tendons increase your risk for PF.

In order to stretch your calf muscles, put your hands firmly against a wall. You will then place your right foot to your left and slowly bend your left leg forward towards the wall. Your right knee should be straight, and your right foot needs to stay on the ground to successfully stretch.

You will hold this stretch around 15 seconds before releasing. Do around 3 reps on each leg a few times a day to help stretch out any tight calf muscles. This will help you go a long way in preventing plantar fasciitis.

You can also roll your PF out. Place a roller underneath the arch of your foot. You will then roll your foot back and forth in order stretch it out fully. There are several stretches you can do, but these two will help a lot.

For a practical demonstration of how to carry out some great excercies then make sure you check out the video below:

Or read our post on Plantar Fasciitis exercises guide which features some amazing stretches for the condition.


Kinesiology tape is used to stretch the muscle while maintaining your full range of motion (PFR, 2017). “Its benefit lies in the ability to stretch, provide support and relieve pain” (PFR, 2017). A lot of people have been using this method in order to bring a lot of relief in an easy way.

A lot of physical therapists and athletes have been using this method. I would talk to your doctor about using it with other plantar fasciitis treatment methods in order to get back up to 100% as soon as possible.

Night Splint

Finally, there are also night splints that you can use for treatment. Night splints are very much like orthotic inserts when it comes to relieving pain in the morning. They will gently stretch out your plantar fascia throughout the night in order to alleviate any pain or swelling.

There have also started to become popular recently. I would highly suggest talking to your doctor about using a night splint mixed with icing before bed.


Overall, there are several ways that you can treat PF. Talk to your doctor right away if you are experiencing the symptoms of this injury. Take the time to create a treatment plan and make sure to follow. If you do, then you are on the process to the quickest recovery possible.


I can’t stress how important a good plantar fasciitis treatment program can be – get it right and you’ll be back running in no time, however, get it wrong and you’re more than likely to set yourself back weeks!

Brooks Running