How to Continue Training for a Marathon When You Have Plantar Fasciitis

Plantar fasciitis develops when the thick band of tissue on the bottom of your foot becomes inflamed, usually because of overuse. It’s a particularly common injury in runners. If you feel a sharp heel pain when you first get out of bed in the morning, it could be plantar fasciitis.

Rest is critical to healing. Staying off the foot. Avoiding high-impact activities like running gives the connective tissue time to soothe the inflammation. 

That doesn’t mean you have to cancel your upcoming marathon, though. Our team at Rogers Foot & Ankle Institute regularly treats plantar fasciitis, so we have some tips for you. Use these to stay on track while giving your plantar fascia the chance to heal.

For more dedicated care to support your recovery — and your ability to run your marathon — visit our office in American Fork or Saratoga Springs, Utah. 

Do physical therapy

Targeted stretches can support your plantar fascia, easing your pain and helping it heal. 

Stretch your plantar fascia by sitting in a chair and crossing the affected leg so your ankle is on top of the opposite thigh. Use your hands to gently bend your toes backward toward the top of your foot. You should feel the stretch. 

Stretching your Achilles tendon can also help. 

Our team can also help you explore taping to support the area. 

Explore alternative forms of exercise

You don’t want to lose all of the conditioning work you’ve done up to this point. Fortunately, another exercise can help you stay in shape without stressing your plantar fascia. Swimming and cycling are great choices. 

Even using an elliptical machine can be an option. Since it doesn't come with the same impact as running, it can help you log some “miles” without exacerbating your injury.

Whichever activity you choose, be sure to keep an eye on how your affected foot feels. Sometimes, just bearing the weight of your body is enough to stress the plantar fascia. If it hurts at all, stop. That’s your body telling you that whatever you’re doing will only trigger more inflammation in the plantar fascia. 

Use food as fuel

While you might need to limit your physical activity while your plantar fascia heals, you can still be working on getting into race shape. Figuring out the right diet for your body now sets you up for success as you get back to running. 

Ease back in

Once you don’t feel any pain in your plantar fascia, you can start running again. Go slowly at first to lower your risk of re-injury. 

Make sure you have good running shoes. You might benefit from putting orthotics in them, which our team offers at both of our offices. 

Warm up before you start running. Then, use a shorter stride to minimize the stress on your plantar fascia as you run. Also, choose softer surfaces, like a grassy path or a rubber-based running track. 

For support recovering from plantar fasciitis — from stretching and taping to orthotics — we’re here. Contact our team by calling us at (801) 756-4200 as soon as possible.