Plantar Fasciitis in Runners: Causes, Symptoms, and Effective Treatments

Running is one of the most popular ways to stay fit, but it can also be hard on your feet—especially if you’re dealing with plantar fasciitis, a common cause of pain while running. Runners with plantar fasciitis often experience sharp, stabbing pain in the foot, particularly near the heel, that can make every step agonizing. At River Forest Health and Wellness, we understand how critical it is to address the root causes of this condition to get you back on the road pain-free.

Understanding Plantar Fasciitis in Runners

Plantar fasciitis occurs when the plantar fascia, the thick band of tissue connecting the heel to the toes, becomes inflamed. Repetitive stress from running can lead to micro-tears in the fascia, causing pain and stiffness, especially during the first steps in the morning or after prolonged activity.

The Role of Ankle Dorsiflexion in Plantar Fasciitis

One of the critical factors in preventing and treating plantar fasciitis is ensuring adequate ankle dorsiflexion. This movement, where the foot flexes upward toward the shin or more functionally, when the shin comes closer to the top of the foot, is crucial for proper gait mechanics. Limited dorsiflexion restricts the ability of the ankle joint (mortise) to absorb shock efficiently, transferring excessive force to the plantar fascia.

Ankle stiffness can also force the foot into compensatory patterns, increasing stress on the fascia. Proper mobilization of the ankle joint helps distribute forces more evenly across the foot and reduces the strain on the plantar fascia.

Pronation and Shock Absorption

Another key factor is proper foot pronation. Pronation—the inward rolling of the foot during weight-bearing—acts as a natural shock absorber. Runners with poor pronation mechanics, whether overpronation or underpronation, often experience increased stress on the plantar fascia. Correcting foot mechanics with gait training and custom orthotics can help restore this natural shock-absorbing function.

The Windlass Effect

The windlass effect, as described by Hicks, is a biomechanical principle that highlights the plantar fascia’s role in stabilizing the foot. During toe-off in running, the plantar fascia tightens, creating an arch and providing stability. If the fascia is inflamed, this natural mechanism is impaired, leading to instability and further strain. Restoring this mechanism through targeted therapies can significantly improve foot function and reduce pain.

The Importance of Hip Mobility for Runners

Proper hip mobility, particularly internal rotation, is essential for absorbing shock during running. When the hips lack mobility, the force from each stride bypasses the hips and gets redirected to the lower extremities, including the feet. This increases the likelihood of plantar fasciitis and related issues. Addressing hip mobility with exercises and stretches can enhance overall biomechanics and reduce strain on the plantar fascia.

Radiating Symptoms: When It’s More Than Just the Foot

If treatments for plantar fasciitis are unsuccessful, it’s essential to consider the possibility of referred pain from the lumbar spine. Conditions like sciatica, caused by nerve compression in the lower back, can mimic plantar fasciitis symptoms. A thorough evaluation can differentiate between these conditions and ensure proper treatment.

Effective Treatments for Plantar Fasciitis

At River Forest Health and Wellness, we use a comprehensive approach to treat plantar fasciitis, focusing on both symptom relief and long-term prevention. Common treatments include:

1. Calf Mobilization and Stretching

Tight calf muscles can exacerbate plantar fasciitis by limiting ankle dorsiflexion. Stretching and mobilizing the calf muscles can alleviate this tension and improve overall foot mechanics.

2. Shockwave Therapy

Shockwave therapy is a non-invasive treatment that stimulates tissue repair at a cellular level, improving blood flow and breaking down scar tissue in the plantar fascia. This treatment is particularly effective for chronic cases of plantar fasciitis.

3. Gait Training and pedograph scan

Analyzing and correcting your gait can address biomechanical issues, such as overpronation or limited ankle dorsiflexion. This includes retraining movement patterns to reduce stress on the plantar fascia. We commonly use a pedograph to get a functional scan of your foot to help assess everything from heel strike to toe off.

4. Manual Therapy

Techniques like instrument-assisted soft tissue mobilization (IASTM) can help break down adhesions in the fascia and improve overall tissue mobility.

5. Hip and Core Stability Exercises

Strengthening the hips and core improves shock absorption and helps prevent compensatory patterns that contribute to plantar fasciitis.

Preventing Plantar Fasciitis While Running

To avoid plantar fasciitis, runners should prioritize proper warm-ups, adequate stretching, and wearing footwear that supports their biomechanics. Regular mobility work for the ankles and hips, combined with strength training, can go a long way in preventing injury.

Don’t Let Foot Pain Keep You From Running

If you’re experiencing pain in the foot while running or suspect you have plantar fasciitis, don’t wait for the condition to worsen. At River Forest Health and Wellness, we offer personalized care to help you return to running pain-free. From improving ankle mobility to utilizing advanced therapies like shockwave therapy, we’re here to help every step of the way.

Contact us today to schedule an appointment and take the first step toward lasting relief.