When you have plantar fasciitis, it can be very difficult to run. For some people, even walking may be difficult but running is possible even when you have plantar fasciitis. Let’s find out how you can do that.

Warm up thoroughly

Before you start your run, you should warm up thoroughly. A good warmup is very much essential to ensure that you have a safe workout. It is more so when you are already suffering from plantar fasciitis. You warmup because it will help you to increase your heart rate, increase elasticity of your tendons and ligaments, improve range of motions for the joints and also increase capillary activation. When you perform the right warmup, running even with plantar fasciitis becomes much easier.

Your running warm up will also help to activate your hip flexors and legs. If you have plantar fasciitis, he should be more careful and you will need to pay attention to your ankles, plantar fascia ligament and calves. Some of the exercises which will help you to warm up are calf rises, pointing and flexing your toes and ankle circles.

Apply ice

Once you complete your run, you should apply ice on your feet. After the run, after you cool down, ice your heels for 10 to 15 minutes. If you experience heel pain, you should apply ice again. There are ice therapy slippers which you can use to ice your heels. You can also put ice or ice water in a bucket and dip the feet in it. If you don’t have that, you can simply apply a bag of frozen peas at the bottom of your feet.

Listen to your body

If you are planning to run even when you have plantar fasciitis, you will need to be little more careful than someone who does not have this problem. Increasing awareness about your own body will help you to understand it, which will help you to complete the run without any problem. Listening to your body is very important. If your body is not comfortable, you may need to reduce the length of the run at some times. You may also need to reduce the intensity of your workout depending on the situation your body is it. If necessary, you may need to provide rest for a few extra days so that your heel can heal. You don’t have to push through the pain. You can always make changes to your running workouts and schedule depending on how your body is feeling right now. It is important that running provides you with the health benefits and not put you in a condition of more paying. So, you will need to take extra care to ensure that you are listening more to your body when you have plantar fasciitis.

New runners with plantar fasciitis

If you have started running and you have plantar fasciitis, then you can probably start out by walking. After some time, you can add intervals of jogging or running. Rest for a few days between two runs so that your leg gets the necessary rest and does not worsen the plantar fasciitis condition. Gradually increase the intensity and duration of your running so that your body and specially the legs get used to it.

Experienced runners with plantar fasciitis

If you are an experienced runner and you have plantar fasciitis, you need to take a few days off before you start your running again. You can stretch your legs during these days to ensure that they get the necessary stretching but they are not working too hard.

References

1. Heel & Plantar Fasciitis Pain Relief
2. Plantar fasciitis
3. Plantar fasciitis