Runners ask: “Can I Lift Weights With Plantar Fasciitis?” A Doctor of Physical Therapy Answers

As a doctor of physical therapy, certified athletic trainer, and strength and conditioning coach, I often encounter runners questioning whether they can continue weightlifting with plantar fasciitis. 

My answer is yes, with some caveats. 

It’s crucial to recognize that each case of plantar fasciitis can vary, but incorporating weightlifting can offer several benefits not found in other forms of exercise, provided it's done safely.

The Advantages of Weightlifting for Runners with Plantar Fasciitis: 

I often see runners overlook the benefits of weightlifting. Yet, it can be a powerful tool to prevent injury, improve performance, and reduce plantar fascia pain.

One of the significant benefits of weightlifting is injury prevention. Studies have shown that resistance training can reduce the risk of running injuries by building resilience in commonly injured areas and addressing muscles not typically targeted through running alone. 

Weightlifting is also a good form of cross-training. It can also improve your cardiovascular fitness. Your heart is a muscle, and it's responsible for pumping blood throughout your body, a crucial component of running. Like running, weightlifting can strengthen your heart, making it more efficient at pumping blood.

In addition, weightlifting can enhance your running form. Research has shown that running mechanics such as knee drift or arch drop can increase your risk of various running injuries (including plantar fasciitis). Targeted exercises that correct these flaws can improve your running form and reduce your injury risk.

Weightlifting can also make it easier to run. The benefits of global strengthening have been shown to improve running economy, meaning your body requires less energy to move. Just like with running, your body's muscles become more efficient at using oxygen. A study showed that maximal strength training for eight weeks improved running economy and increased time to exhaustion at maximal aerobic speed among well-trained, long-distance runners. 

For runners with plantar fasciitis, weightlifting can be especially beneficial. Increased strength can help alleviate the stress on your feet and reduce pain. So, don't overlook the power of weightlifting in your running routine. Incorporating it correctly can help you achieve your goals, reduce your risk of injury, and improve your overall running performance.

Choosing the Right Weightlifting Plan for Runners with Plantar Fasciitis

When it comes to weightlifting, it can be challenging to know where to start. With so many options and conflicting information, it can be overwhelming to figure out the best plan for you. 

But don't worry, I've got you covered! Here are a few tips to help you choose the right weightlifting plan for runners with plantar fasciitis.

1. Make it Running Specific: When choosing a weightlifting plan, it's essential to find one specific to runners. This will ensure that the exercises are tailored to the demands of running and that you are targeting the right muscles to improve your performance and prevent injury.
2. Decide on Your Goals: Before starting any new weightlifting plan, it's crucial to determine your goals. Do you want to increase your strength? Improve your running form? Reduce pain from plantar fasciitis? Clear goals will help you choose a plan that will best help you achieve those outcomes.
3. List Your Workout Parameters: Once you've determined your goals, you must decide on the specific parameters you want to follow. This may include the number of days per week you want to lift, the amount of weight you want to use, and the number of reps you want to complete. These parameters will help you choose a plan that fits your schedule and your specific needs.

Example Weightlifting Plans 

Here are some examples of weightlifting plans based on the different goals you mentioned, including the resistance, reps, and rest time parameters:

Hypertrophy (Muscle Growth):

• Resistance: Heavy (80-85% of 1 rep max)
• Reps: 8-12
• Sets of each exercise: 3
• Rest Time Between Sets: 2-3 minutes

Cardiovascular Endurance:

• Resistance: Moderate (60-70% of 1 rep max)
• Reps: 15-20
• Sets of each exercise: 3
• Rest Time Between Sets: 30-45 seconds

Toning Muscles:

• Resistance: Light (50-60% of 1 rep max)
• Reps: 12-15
• Sets of each exercise: 3
• Rest Time Between Sets: 45-60 seconds

Strengthen Muscles:

• Resistance: Heavy (85-90% of 1 rep max)
• Reps: 4-6
• Sets of each exercise: 3
• Rest Time Between Sets: 3-5 minutes

It's important to note that these are general guidelines and that individual goals, fitness levels, and body types can affect the specifics of each plan. It's also important to remember to warm up properly before each workout and to consult with a doctor or a qualified fitness professional before starting any new exercise program.

What to Avoid When Weightlifting with Plantar Fasciitis 

As runners with plantar fasciitis, it's important to be mindful of what exercises and activities could worsen your condition. Regarding weightlifting, there are a few things you'll want to avoid that will worsen your plantar fasciitis.

In general, it's best to choose low-impact exercises that don't involve jumping or plyometrics. I know it's popular but CrossFit falls in this category. CrossFit, plyometrics, and jumping exercises can put a lot of stress on your feet and increase pain, so it's best to avoid these activities if you have plantar fasciitis.

Instead, opt for exercises that focus on building strength and stability, such as squats, deadlifts, and lunges. These exercises will help you build strength in your legs and core, which can improve your running performance and help prevent future injuries.

In general, listen to your body. If you're feeling pain during a weightlifting exercise, it's a good sign that you need to back off or switch to a different exercise. The last thing you want to do is make your plantar fasciitis worse by doing exercises that increase pain.

With plantar fasciitis and weight lifting, your body will tell you if you are making your plantar fasciitis worse. If your pain increases with an exercise, it is aggravating your plantar fasciitis. 

Safe Weight Training for Runners with Plantar Fasciitis

Weightlifting can be a great way to build strength and prevent injury if you're a runner with plantar fasciitis. However, taking some precautions to train safely and avoid further damage is essential.

The first step to safe weightlifting with plantar fasciitis is to warm up properly. Your warm-up should focus on stretching the plantar fascia and increasing your heart rate. A proper warm-up will help increase blood flow to your muscles and reduce the risk of injury.

Throughout your workout, focus on good form, especially when performing a new exercise. When starting a new exercise, make sure to use light weights so that you can concentrate on your form. Good form is vital as your muscles fatigue, as it's easy to develop bad form when you're tired.

Additionally, it's important to wear supportive shoes or insoles when weightlifting. This will help protect your plantar fascia and prevent further injury. 

These simple steps ensure that you're weightlifting safely and effectively while reducing the risk of worsening your plantar fasciitis.

Maximize Your Results with a Comprehensive Rehab Program

If you're a runner with plantar fasciitis, incorporating weight training into your routine is a great way to build strength and prevent injury. But, to truly maximize your results and recover from plantar fasciitis as quickly as possible, you should also follow a comprehensive plantar fasciitis rehab program.

I have made a plantar fasciitis-specific rehab program in the convenient form of an ebook that has helped many runners get back to running pain-free. By combining weightlifting with a targeted rehab program, you'll be able to build strength, improve your running form, and, most importantly, fix your plantar fasciitis.

So don't just lace up your shoes and hit the road. Make sure you're following a comprehensive plan that includes weightlifting and a plantar fasciitis-specific rehab program for ultimate results.

Conclusion

Weightlifting can be a valuable exercise option for runners with plantar fasciitis. It can help prevent injuries, improve performance, reduce plantar fascia pain, enhance running form, and make running easier. However, choosing a weightlifting plan tailored to runners, clear workout parameters, and goals is important. A few exercises and activities should be avoided when weightlifting with plantar fasciitis. Most importantly, listen to your body.