Plantar fasciitis — Prevention & Recovery for Runners | LetsRunNow

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All common injuries

Foot

Plantar fasciitis

Stabbing heel pain, worst with first steps in the morning or after sitting.

How to avoid

·Don't suddenly increase barefoot walking or minimalist shoes
·Stretch calves daily — tight calves pull on the plantar fascia
·Wear supportive shoes around the house if you have hard floors
·Avoid jumping into speed work on a weak base

How to fix / recover

·Roll a frozen water bottle under your foot for 5–10 min
·Towel scrunches and calf stretches (wall stretch, 30 sec each side)
·Night splints or supportive insoles can help some runners
·Recovery takes weeks to months — patience beats pushing through

When to see a specialist

·Heel pain hasn't improved after 4–6 weeks of daily stretching and rest
·Pain is severe enough to avoid walking normally
·Sharp pain in the arch or heel after a sudden increase in activity
·A podiatrist can assess foot mechanics; a physio can guide loading and return-to-run

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