Runner with Knee Pain

Written By: Alex Ein

February 15, 2024

Plantar fasciitis can side-line athletes revealing just how important this connective strand is to our overall mobility and athletic performance. As we age or engage in certain physical activities, we sometimes find ourselves battling with pain from plantar fasciitis. Dealing with sharp heel pain isn’t just uncomfortable—it’s like hitting a wall in your training routine, and that can be incredibly frustrating. 


  • Heel pain first thing in the morning
  • The arch of your foot throbs
  • Stiffness makes mornings tough
  • Swelling around your heel
  • Increased pain post-exercise


  • Overuse from intense activities: High-impact sports or jobs that require long hours on your feet can strain the plantar fascia.
  • Improper footwear: Wearing shoes with inadequate support or high heels puts extra pressure on your heel and attached tissue.
  • Foot structure challenges: Both high arches and flat feet alter foot mechanics, often leading to plantar fasciitis.
  • Excess body weight: Carrying extra pounds significantly increases stress on your plantar fascia, particularly if weight gain happens rapidly.
  • Age-related changes: As we mature, the flexibility in our tissues diminishes, making them more susceptible to injury including plantar fasciitis.
  • Tight Achilles tendons or calf muscles: Limited flexibility in these areas can contribute to undue tension on the plantar fascia.
  • Prolonged standing or walking: Occupations that involve extended periods on hard surfaces can lead to cumulative stress on the foot arch.

Recovery for Athletes

Importance of rest and stretching

Taking time to rest is crucial when you’re dealing with plantar fasciitis, especially for athletes over 40. Our muscles and tendons need time to heal after intense activity, and without proper downtime, the inflammation that leads to pain can become worse.

Stretching plays an equally important role; it helps maintain flexibility in the Achilles tendon and calf muscles which are connected to your plantar fascia. By incorporating stretches into your daily routine, you’ll help keep these tissues supple, reducing the strain on your feet.

Incorporating stretching exercises specifically designed for plantar fasciitis makes a significant difference in recovery times. Gentle, consistent stretching of the arch and calf can relieve tension in the plantar fascia ligament—think of it as ironing out a kinked ribbon.

We understand that taking breaks might feel like stepping back from fitness goals but think of rests as an investment in long-term athletic performance. During periods of rest, our body repairs itself more effectively than we realize, making stretching and resting not just beneficial but essential for preventing further injury and bouncing back stronger.

Physical therapy

Engaging in physical therapy offers us a powerful tool against plantar fasciitis, especially as we grow older. Our muscles and tendons need more care, and tailored exercises can provide that.

Physical therapists guide us through specific stretches that target the plantar fascia, helping to alleviate pain and increase flexibility. Massage techniques are also part of this therapeutic approach, easing tension in the foot muscles and improving circulation.

Including extracorporeal pulse activation technology (EPAT) in our treatment plan can expedite recovery without invasive procedures. This noninvasive method uses pressure waves to enhance healing deep within the tissue, offering relief from discomfort often associated with plantar fasciitis.

By committing to regular physical therapy sessions designed for our unique needs, we take a proactive step towards preventing future issues with plantar fasciitis while maintaining an active lifestyle free from chronic foot pain.

Supportive braces or orthotics

We understand how painful and frustrating plantar fasciitis can be, especially for athletes who are eager to get back in the game. That’s why we recommend using supportive braces or orthotics as a key part of your recovery strategy.

These devices offer much-needed support to the arch of your foot, helping to absorb the shock that comes from running, jumping, or simply walking around. They’re not just about comfort; they play a crucial role in reducing tension on your plantar fascia which can significantly speed up healing time.

Incorporating these braces into daily life could also prevent future flare-ups. Health care providers often suggest them to those who have experienced plantar fasciitis before or are at risk due to their active lifestyles.

By wearing orthotics or orthotic insoles designed for sports shoes and everyday footwear alike, you equip your feet with the necessary armor against stress fractures and strains associated with rigorous physical activities—keeping you moving without pain or discomfort.

Nutritional and supplementation advice

Eating the right foods makes a big difference in our healing journey from plantar fasciitis. Anti-inflammatory options like turmeric, ginger, and omega-3 fatty acids can reduce swelling and pain in our feet.

These nutrients work to soothe inflamed tissues, helping us recover more quickly.

Our bodies also need plenty of vitamins and minerals during the recovery process. Foods packed with vitamin C, such as oranges and strawberries, along with collagen supplements aid in repairing damaged connective tissue.

It’s important for us to stay hydrated too since water supports every healing step we take. Plus, keeping a healthy weight by eating nutritious meals lessens the load on our feet—this is crucial for both treatment and prevention of plantar fasciitis.

Preventing Plantar Fasciitis in Athletes

Proper warm-up and cool down

Proper warm-up and cool down routines are essential to keep our feet healthy and free from pain. These exercises reduce the risk of plantar fasciitis by maintaining strength and flexibility in our foot muscles.

  • Begin every exercise session with at least five minutes of light cardiovascular activity, like walking or cycling, to increase blood flow to your leg muscles.
  • Slowly stretch your calf muscles before and after workouts as tight calves can place extra stress on your plantar fascia.
  • Incorporate foot – specific stretches, such as the towel stretch or Achilles tendon stretch, to directly target the area affected by plantar fasciitis.
  • Practice toe curls and heel raises to strengthen the foot’s intrinsic muscles, which support arch stability and may prevent overstretching the plantar fascia.
  • Roll a tennis ball or frozen water bottle under your foot for a gentle massage that helps keep the plantar fascia from becoming too tight.
  • Finish workouts with a cool-down period similar to your warm-up; it helps gradually decrease heart rate and reduce muscle stiffness.
  • Perform dorsiflexion stretches by leaning forward against a wall with one knee straight, heel on the ground—the classic runner’s stretch—to ensure comprehensive calf stretching.

Choosing the right footwear

We know the struggle of dealing with plantar fasciitis, and we can’t stress enough how vital it is to choose shoes that provide adequate support for your feet. Look for footwear with substantial arch support and robust cushioning, especially around the heel and forefoot, as these features are key to minimizing strain on your plantar fascia.

It’s tempting to keep wearing your favorite old sneakers, but when they show signs of wear or lack proper cushioning, it’s time for an upgrade. Worn-out soles just won’t cut it; they could end up doing more harm than good.

Making smart choices about our shoes can make a big difference in preventing foot problems like arthritis or tendinitis from creeping up on us. Your ideal shoe should have a stable base that contributes to overall stability and excellent shock absorption properties.

This helps manage the impact our activities have on our feet every day. Keep in mind that investing in high-quality footwear is investing in our health—particularly if you’re an athlete or someone who stays active regularly.

Strengthening the feet and ankles

Choosing the right footwear is a crucial step, but it’s just as important to actively strengthen the feet and ankles. Strong muscles in these areas are our best defense against plantar fasciitis and similar overuse injuries.

Athletes, particularly those of us past 40 who may be dealing with more wear and tear, can benefit greatly from exercises designed specifically for foot and ankle strength.

Let’s take action by incorporating toe curls, heel raises, and resistance band work into our daily routine. These simple moves help build up the muscles that support our arches and improve overall stability.

Building this solid foundation not only minimizes the risk of developing painful conditions like plantar fasciitis but can enhance performance in any physical activity we pursue.

Effective training and rest schedules

Strengthening our feet and ankles sets the stage for us to tackle proper training and rest schedules, which are equally crucial in preventing plantar fasciitis. We recognize that hitting the gym or the pavement hard every day might seem like a fast track to results, but it’s important to balance intense workouts with sufficient rest.

Our bodies heal and grow stronger during these periods of downtime. Overtraining can lead to injuries like plantar fasciitis, so we make sure to listen to our bodies and include recovery days in our routine.

We plan out regular sessions that allow muscles time to rebuild after rigorous activity, alternating between different types of workouts helps keep stress on our feet varied and prevents overuse.

A structured approach includes strategic exercise followed by dedicated rest days; this maximizes performance without compromising foot health. Smart scheduling not only boosts overall athleticism but also sidesteps potential setbacks such as bone fractures or Achilles tendinitis associated with inadequate recovery times.


In facing plantar fasciitis, remember recovery is a marathon, not a sprint. Embrace rest and targeted treatments to heal effectively. Equip yourself with the right shoes and routine that includes stretching for prevention.

Stay vigilant for early signs and don’t hesitate to seek help when needed. Keep these strategies in your playbook, and you’ll be back on your feet, ready to take on any challenge.


1. What is plantar fasciitis and why do athletes get it?

Plantar fasciitis is a painful condition where the bottom of your foot gets swollen, especially near the heel. Athletes might get it from running too much or having flat feet.

2. Are there any non-surgery treatments that athletes can try for plantar fasciitis?

Sure! Athletes can try nonsteroidal anti-inflammatory drugs like aspirin or Tylenol, extracorporeal shockwave therapy, or even cbd oils to reduce pain and swelling from plantar fasciitis without surgery.

3. How does weight affect plantar fasciitis and what can I do about it?

Carrying extra pounds puts more stress on your feet which can lead to or worsen plantar fasciitis; by working to lose weight responsibly you may ease the pain and prevent further issues.

4. What should pregnant athletes know about treating plantar fasciitis?

If you’re pregnant and struggling with plantar fasciitis, talk to your doctor before taking medications like aspirin as they could be risky; instead consider safe options such as special exercises under professional guidance.