The Painful Reality of Runner's Heel: Understanding Plantar Fasciitis

Don’t Run Away From Plantar Fasciitis Pain: Our Idaho Podiatrists Have Many Treatment Options

Plantar fasciitis is more than just an inconvenience—it's a persistent injury that can sideline runners at all levels for weeks or even months. At Rocky Mountain Foot & Ankle, our doctors are active in many types of sports, so we understand the physical and emotional toll this condition takes on athletes.

But there's hope. Let's explore why runners are particularly susceptible to plantar fasciitis and how a proper diagnosis, innovative treatment, and consistent prevention strategies help you return to the sport you love stronger and healthier.

Plantar Fasciitis Risk Factors for Runners

Although this exercise provides numerous health benefits, it’s also a high-impact activity that puts significant stress on the feet and ankles. The plantar fascia, a thick band of tissue connecting your heel to your toes, acts as a shock absorber during each stride. However, this repeated stress can lead to micro-tears and inflammation, resulting in plantar fasciitis, also sometimes referred to as runner’s heel.

Factors that might increase your risk include:

Overtraining. Rapidly increasing mileage or intensity without proper adaptation can overload the plantar fascia.

Poor footwear. Running shoes that lack proper support or are worn out fail to protect the foot adequately.

Biomechanical issues. If you have flat feet, high arches, or an abnormal running gait, these conditions contribute to uneven stress distribution.

Tight muscles. Inflexibility in the calf muscles and Achilles tendon can pull on the plantar fascia.

Hard surfaces. Consistently running on concrete or asphalt without varying terrain can increase impact forces.

The National Center for Biotechnology Information notes that plantar fasciitis affects 1 in 10 people and is most common among young male athletes.

Recognizing the Symptoms of Runner's Heel

At Rocky Mountain Foot & Ankle, we want to make sure you have the right information to spot certain signs right away and even keep a journal for a couple of weeks to document any progression. This diligence allows for faster treatment and recovery. Common symptoms include:

Morning pain. The first steps out of bed are often the most painful, as the plantar fascia tightens overnight.

Post-run discomfort. While you might not feel pain during your run, if it returns or intensifies afterward, this is a red flag. So does prolonged standing.

Localized tenderness. Pressing on the inside of the heel often elicits sharp pain.

Gradual onset. Unlike acute injuries, plantar fasciitis pain typically develops over time.

Stiffness. Your arch may feel tight, especially after periods of rest.

If you're experiencing these symptoms, it's time to schedule a consultation with one of our Idaho podiatrists. We use advanced diagnostic techniques to confirm plantar fasciitis and rule out other potential causes of heel pain runners often experience, such as bone spurs or Achilles tendinitis.

7 Recommendations for Treating Plantar Fasciitis

Addressing this condition effectively requires a multifaceted approach. We offer a range of treatment options tailored to your specific needs, such as:

The R.I.C.E. protocol. You probably do this already, but rest, icing, compression, and elevation within the first few hours of noticing pain help reduce inflammation and encourage healing. Depending on the nature of your condition, we’ll explain why this might work for your needs or when heat and movement might be a better approach.
Custom orthotics. Instead of using one-size-fits-all inserts from the drug store, we design customized orthotics—either accommodative or functional—based on the nature of your condition to provide crucial support and correct biomechanical issues.
Physical therapy. Targeted exercises strengthen the foot and improve flexibility.
Night splints. These devices keep the plantar fascia tendon stretched overnight, reducing morning pain.
MLS Laser Therapy. MLS technology delivers therapeutic wavelengths This non-invasive treatment can stimulate healing in chronic cases.
Corticosteroid injections. For severe pain, these injections can provide temporary relief.
PRP therapy. Platelet-rich plasma injections harness your body's natural healing abilities. One of our clients said that PRP therapy increased her mobility and function by 75 percent.

Remember, recovery times vary, but with proper care, most runners can return to their passion within a few months.

Preventing Plantar Fasciitis: Strategies for Longevity in Running

It may be a cliché, but it’s true: An ounce of prevention is worth a pound of cure, especially when it comes to this potentially recurring problem. While you’re recovering, we’ll help you by performing a professional gait assessment to identify and correct form issues that often contribute to plantar fascia issues.

We also suggest trying these methods to keep your feet healthy and pain-free:

Proper footwear. Invest in high-quality running shoes that match your foot type and running style.
Run-walk method. Alternate between running and walking to reduce continuous impact.
Surface selection. Choose softer surfaces like trails or grass when possible.
Stride adjustment. Work on landing midfoot rather than on your heel to distribute impact.
Gradual progression. Increase your mileage and intensity slowly, allowing your body to adapt.
Cross training. Incorporate low-impact activities, such as swimming or cycling, to reduce stress on your feet and maintain cardiovascular fitness.
Regular stretching. Calf and foot stretches can improve flexibility and reduce tension.
Strength training. Focus on exercises that target your feet, ankles, and lower legs.

Let the podiatrists at Rocky Mountain Foot & Ankle be your partner in wellness with a treatment plan that balances healing with your running goals.