Some aspects of running are frustrating (like chafing) but have quick and clear solutions (like anti-chafe). Other running related challenges are a little more tricky. Heel pain or what’s often called “plantar fasciitis” is common, annoying, and complicated to remove from the running community. Runners get heel pain fairly frequently. It’s not as widespread as runners knee, but estimates range from under 10% to 22% of reported running injuries are heel pain or plantar fasciitis (study, study). First we’ll explain the causes of heel pain, and then we’ll show you the best exercises for runners with heel pain or “plantar fasciitis.”
What causes heel pain in runners?
Plantar Fasciitis usually involves heel pain, but heel pain does not always mean plantar fasciitis. The term “plantar fasciitis” specifically describes the aggravation of the large band of fibrous tissue that runs along the bottom of the foot. Some researchers have even proposed changing the name to plantar fasciosis. “-itis” means inflammation, “osis” indicates breakdown. In those with the condition, there is usually tissue breakdown, not tissue inflammation (review). If you’ve got heel pain, it might be plantar fasciitis. Just know it could also be something else. (As always, it’s key to know the signs of injury. If the pain is sudden or severe, consult a medical professional with running expertise to make sure all is good in the hood.)
Heel pain can come on suddenly. Sometimes you get a new pair of shoes that load your body differently and the pain immediately shows up. Other times a runner wakes up one morning with heel pain that seemingly came from nowhere. Interestingly enough, 75% of cases of plantar fasciitis resolve spontaneously within a year (study). Things like IT band pain or hamstring tightness don’t usually resolve overnight, but plantar fasciitis can literally come and go on a whim.
How do you fix plantar fasciitis in runners?
Plantar fasciitis is complicated, so let’s start with what the evidence tells us about running injuries and go from there. Pain and injury come when we work a part of the body harder than it is prepared for. The best way to remedy that is to make that part of the body STRONGER so it can work harder (run more, run faster, etc) without pain. These exercises can help you gradually strengthen the tissue around the heel to get rid of heel pain or plantar fasciitis now and prevent it from coming back in the future.
What are the best exercises for heel pain in runners?
Exercise 1: Toe elevated calf raises
Why it works: One super promising study suggests that this exercise is likely better than stretching alone (which was for a long time thought to be the only thing that helped with plantar fasciitis). It’s just one study, but strengthening the tissue that hurts almost always wins. We’re excited to read more research as it comes out. .
Exercise 2: toe yoga for foot intrinsic strength
Why it works: A lack of strength in the muscles of the foot does not necessarily cause issues like plantar fasciitis, but people with those problems almost always have weaker foot intrinsic muscles (study). This suggests, but does not prove, that strengthening the foot is a good use of time. Strength is never a weakness.
Exercise 3: soleus raises
Why it works: Increasing the overall strength of the lower leg is critical to preventing things like this from happening again. Since most of the force from running comes from our calves you can never go wrong making them strong.
We’ve housed this routine, along with a few other key exercises, in the Recover Athletics studio. The Recover App helps runners fix aches and pains and prevent injury. A year’s subscription costs less than one trip to physical therapist and your first routine is completely free. Give the app a try today!
