Running is still doable despite plantar fasciitis. Pushing through the pain to record miles is something that most runners have experienced. But is it wise to run when experiencing heel pain?
You already know the answer, which is no. Plantar fasciitis happens when the ligament that connects the front of your foot to your heel becomes irritated.
Now, the greatest approach to recover from inflammation of any type is to rest. If that's still not persuading enough for you, let's look at what occurs if you run while having plantar fasciitis.
Is Running Safe Despite Plantar Fasciitis?
You shouldn't always do something just because you can. You can walk on a fractured ankle, but doing so will make it worse.
Heel pain is the same way. Pain from plantar fasciitis may initially be minimal. And only appear sometimes, such as just after getting out of bed. We may be able to come up with a strategy to allow you to continue running safely if you begin treating your heel pain at this time. It will involve rehabilitation regimens which will include stretching, ice, and other non-invasive therapies.
Pain will become apparent when you begin running with this kind of program. But as you start moving, it should go away as your muscles relax. This is a typical side effect of relieving pressure on your inflamed tendons. And you should be allowed to continue exercising as long as your discomfort gets better with time.
Remember that if you already have heel pain, you shouldn't increase your pace or distance. Because doing so runs the danger of exacerbating your pain and damage.
What if you have plantar fasciitis and your heels hurt the whole time you're running? That should be seen as a clear indication that you should stop running. When you return to the office, we'll come up with a strategy that keeps you busy while allowing your body to recover.
I understand that you might want to skip this step. But I really hope you don't. Because plantar fasciitis may harm the sensitive tissue in your foot and leg while you run and raise your chance of suffering more serious injuries.
How to Avoid Heel Pain After Running
Obviously, it's preferable to avoid running heel pain than to exercise while suffering from plantar fasciitis. But how are you going to achieve that? Well, your “vertical load” has everything to do with it, according to Harvard University research.
Hold on, I know you're wondering. What exactly is a vertical load? In essence, it is the amount of force exerted on your foot while you run. Additionally, the research found that your chance of suffering a running injury increases with your rate.
That applies to all running-related injuries, now. But this is especially true if you have plantar fasciitis or knee pain in the front. As a result, the research contends that decreasing your loading rate may lower your risk of injury. And the easiest way is to adjust gait. Something that a gait analysis and custom orthotics may assist you with.
Nevertheless, the best preventative measure is to alter your loading rate. But how can you continue running if your heel is already hurting? Find out by reading on!
How to Run While Suffering from Plantar Fasciitis
We'll still need to carefully monitor your training even if I give you the all-clear to run with heel pain. This will be done using:
When you have plantar fasciitis, your feet need adequate arch support. Or they'll pull on your tendons, irritating them. Supportive shoes are often insufficient. So, I'll probably suggest a pair of custom orthotics if you wish to workout despite heel pain to provide you with that additional assistance and security.
Stretching every day is necessary if you want to continue running while having plantar fasciitis. Body-wide stretches are excellent. But you should pay particular attention to your calf muscles. This is due to the fact that tight calves make plantar fasciitis pain and irritation worse.
More than ever, your training schedule has to incorporate rest days. And allow at least five minutes for a full warmup. Include active stretches that will help your body be ready for running's impact.
4. Go swimming
Cross training may help you develop the muscles that support your plantar fascia on your rest days. Pool workouts for runners are great since they can simulate running action, without the hammering of the pavement.
5. Practice TLC
You should ice your plantar fascia after every run (and every day). Ice cubes or an ice pack may be used. However, I like having a water bottle in the freezer. and giving it a 10-minute therapeutic foot massage.
You ought should be able to continue running with the use of these techniques. However, if your symptoms worsen, we'll need to begin more aggressive therapy, and bring up stopping your running.
How To Handle Plantar Fasciitis
If your heel pain doesn't go away in a few days, we'll devise a more involved course of action.
I'll increase the number of stretches you perform each day to assist you focus on your Achilles tendon. To prevent your tendons from stiffening up as you sleep, I could suggest a night splint. When you first get out of bed in the morning, this is enough to assist you prevent the discomfort.
You may also lessen your pain and inflammation with daily anti-inflammatory medications. But if your discomfort doesn't go away, we may also look at immobilization (a walking boot). We sometimes have corticosteroid injections available. This will only work if your Achilles tendon is not affected, since injections in this location might be harmful.
Fortunately, most people with plantar fasciitis heal totally in three months. Symptoms can occasionally last longer. When that happens, we might look into more aggressive treatment options.
Conclusions Regarding Running with Plantar Fasciitis
Mild heel pain during running is possible if you consult your podiatrist and take the appropriate safety measures. But if you don't take precautions, running while having plantar fasciitis could make your pain worse.
Therefore, you must see the Houston podiatrist at DeNiel Foot and Ankle Center as soon as you get heel pain. She is able to identify your illness and provide an appropriate treatment strategy. You'll continue to move because of it. But it will do it in such a manner that your condition will not worsen.