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Plantar fasciitis is one of the most frustrating injuries a runner can face. That sharp heel pain when you first get out of bed or during your run can stop your training in its tracks. The common advice? Wear good shoes and rest. But here’s the thing: while supportive footwear helps, what you really need are strong feet, solid balance, and a stable core. Strengthening the muscles that control your foot, ankle, and lower leg is key to preventing and recovering from plantar fasciitis. Let’s talk about why this happens and how to fix it.
Why Does Plantar Fasciitis Happen?
The plantar fascia supports your arch and absorbs impact every time your foot hits the ground. When it’s overloaded—whether from poor mechanics, tight calves, or too much running too soon—it starts to break down, causing that familiar heel pain.
Shoes with good arch support help reduce stress, but they can only do so much. Without strong feet and ankles, your plantar fascia works overtime. Weak or imbalanced muscles in your lower leg and core can also lead to poor running mechanics, which increases strain on the plantar fascia over time.
Key contributors include:
Tight calves limiting ankle mobility.
Poor balance and weak foot muscles, leading to instability during each step.
Inadequate rotational stability, meaning your core can’t control twisting forces effectively, forcing your lower legs to compensate.
Sudden increases in mileage without giving your body time to adapt.
How to Prevent and Treat Plantar Fasciitis
Recovery isn’t just about rest. You need to strengthen the muscles that stabilize your foot, ankle, and core. Here’s how to do it:
Strengthen Your Feet and Lower Legs Strong feet are essential for handling the repetitive impact of running. Try exercises like toe yoga to improve intrinsic foot strength and eccentric heel raises (slowly lowering your heel below a step with your toes elevated). These help build strength in the plantar fascia and lower leg.
Improve Balance and Rotational Stability Every time your foot hits the ground, your body works to keep you upright and stable. Exercises that challenge your balance, like single-leg deadlifts or Pallof presses, improve core stability and help control rotational forces, reducing strain on the plantar fascia. For a real challenge try using the mobo board!
Stretch Consistently Stretching your calves and plantar fascia can improve flexibility and reduce tension on the heel. A simple calf stretch against the wall or seated plantar fascia stretch can go a long way in relieving pain.
Progress Your Training Gradually Avoid big jumps in mileage or intensity and give your body time to adapt as you build your endurance. Too much too soon is one of the most common reasons for any running injury.
Ready to Run Again?
You don’t have to figure this out alone. The RUNsource app offers a carefully designed 8-week plantar fasciitis recovery program. You’ll get strength exercises, mental fitness guidance, and expert advice from leaders in running medicine. Whether you’re looking to recover or prevent future flare-ups, this program gives you the tools to get back to running pain-free.
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Citations
Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):e292-300. doi: 10.1111/sms.12313. Epub 2014 Aug 21. PMID: 25145882.
Nielsen RØ, Parner ET, Nohr EA, Sørensen H, Lind M, Rasmussen S. Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. J Orthop Sports Phys Ther. 2014 Oct;44(10):739-47. doi: 10.2519/jospt.2014.5164. Epub 2014 Aug 25. PMID: 25155475.
Renan-Ordine R, Alburquerque-Sendín F, de Souza DP, Cleland JA, Fernández-de-Las-Peñas C. Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: a randomized controlled trial. J Orthop Sports Phys Ther. 2011 Feb;41(2):43-50. doi: 10.2519/jospt.2011.3504. Epub 2011 Jan 31. PMID: 21285525.
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