Return to Running After Plantar Fasciitis:
Rest Adequately: Ensure the plantar fascia is fully healed before attempting to return to running.
Address Underlying Causes: Engage in a rehabilitation program that targets biomechanical issues such as foot and hip weaknesses, and tightness in the plantar fascia.
Maintain Fitness: Utilize low-impact cross-training activities like cycling, swimming, or elliptical training to maintain cardiovascular health without stressing the plantar fascia.
Gradual Reintroduction: Start with walking, then incorporate plyometric exercises, and slowly transition into running with short, slow sessions.
Listen to Your Body: Pay close attention to any signs of pain or discomfort. Pain is a warning sign that should not be ignored; adjust your activity level accordingly.
Be Patient and Cautious: Avoid rushing the process. Gradually increase running intensity and duration to prevent re-injury.
As a doctor of physical therapy and a trusted advisor for runners, I understand the frustration and disappointment that comes with plantar fasciitis. This condition can be a real pain in the foot (literally!) and can make even the simplest of daily activities feel like a chore.
For many of you dealing with plantar fasciitis, the path to recovery may have involved a frustrating pause in your running regimen. But as you begin to consider a return to running, it's vital to approach this transition with care and informed strategies.
In this article, I want to take away your doubt and answer the questions.
"When can I start running with plantar fasciitis?"
"How do I start running after plantar fasciitis?"
Understanding the Road to Recovery
Before you lace up your sneakers again, it's important to ensure that your plantar fascia has had ample time to heal. This involves more than just a break from running; it encompasses a comprehensive approach to rehabilitation:
- Rest and Recovery: Allowing the plantar fascia to heal by avoiding aggravating activities.
- Addressing the Root Cause: Engaging in a rehabilitation program that targets any biomechanical issues contributing to your plantar fasciitis, such as hip or foot weaknesses and tightness in the fascia itself.
- Maintaining Cardiovascular Fitness: While direct impact activities might be off the table, alternatives like swimming, cycling, or using an elliptical can help maintain your cardiovascular health without placing undue stress on your feet.
Cross Training During Recovery
Cross-training plays a pivotal role in maintaining your fitness without exacerbating your plantar fasciitis. Ideal activities include:
- Cycling: Cycling is a low-impact way to keep up your cardiovascular endurance.
- Elliptical Training: Using an elliptical offers a foot-friendly cardiovascular workout.
- Weightlifting: Weightlifting while focusing on upper body or core workouts to avoid stressing the plantar fascia while still enhancing overall strength and stability, which are crucial for runners.
Perform A Rehab Program for Plantar Fasciitis
Merely stopping running is not a viable solution for plantar fasciitis. This injury tends to recur even after taking a break from running.
Taking a break from running does not address the underlying issue.
To effectively treat plantar fasciitis, it is necessary to address the root cause, including factors such as weakness in the hips or feet and tightness in the plantar fascia. A well-designed plantar fasciitis rehab program targeting these issues is essential for effective treatment.
How to Start Running Again – After Plantar Fasciitis
To return to running after plantar fasciitis you need to know what to expect when you return to run, know when to start running, know how to start running, and be able to listen to your body. Let's shine some light on each.
Know What to Expect When Returning to Running
You are likely to experience a decrease in your fitness level during the recovery period, but do not be discouraged, as it will eventually return.
Unfortunately, some runners may become disheartened and give up after an injury, thinking they will never be able to run again. Have you ever heard someone say, "I had to quit running because of my plantar fasciitis?"
It's a pity, but it happens. However, plantar fasciitis does not have to be the end of your running journey.
Focusing on setting small and realistic goals can not only help you stay on track but also help you avoid reinjury.
For example, "Run for 30 minutes.", then "Run for 45 minutes".
How To Know When To Start Running Again After Plantar Fasciitis?
After experiencing plantar fasciitis, it is crucial to complete a comprehensive rehabilitation program to address the root cause of the condition before resuming running. This program must be continued even as you return to your regular activities to ensure optimal recovery.
The green light to begin your running routine again is given only after you can perform your daily activities without feeling any pain. This is an important milestone that indicates the recovery process is going in the right direction.
Avoid Running Too Much Too Soon
It is crucial to avoid overexerting oneself when returning to running after a period of injury or inactivity.
Many individuals make the mistake of assuming they can resume their previous level of performance within a week's time. However, this notion is unfounded and unrealistic.
Even if an individual engages in cross-training activities and consistently uses a night splint, or kt tape for plantar fasciitis while running, the body must undergo specific adaptations to support running, particularly the plantar fascia.
The "running strength" that was once present in the body must be rebuilt gradually over time. Rapidly increasing the intensity of exercise is likely to result in the recurrence of plantar fasciitis or even a more severe running-related injury.
It is essential to approach the process of returning to running with patience and caution.
Training Plan Advice for Running After Plantar Fasciitis
Great news! You've been able to manage your pain during your daily activities, and now you're eager to get back into running. First, however, you must figure out how to safely transition back into this physical activity without risking reinjury.
Allow me to provide you with a concise plan for returning to running after dealing with plantar fasciitis.
Begin with walking: This phase aims to develop the ability to walk at a brisk pace (approximately 3.5 mph) for 30 minutes without experiencing any pain. I prefer a treadmill for walking as you can easily control the speed, incline, and surface you are walking on. If you cannot access a treadmill, walk on a level, paved surface.
Introduce Plyometric Exercises: Gradually integrating plyometric exercises, which entail explosive movements like jumping and bounding, before resuming your running routine, can be pretty advantageous. Plyometric exercises, which mimic running quite well, improve your running performance. Once you can successfully execute a plyometric program consisting of 500-foot contacts, you may start running again.
Starting to Run: As you embark on your running journey, it's important not to rush into your regular routine. Instead, it's best to start with shorter runs at a slower pace than you're accustomed to. For example, I suggest using a run-walk method, starting at a leisurely pace and gradually building up to a 30-minute jog.
Most important - Always Listen to Your Body
When resuming running after recovering from plantar fasciitis, it's essential to tune in to your body's signals and take note of any pain or discomfort. Consider pain as your body's warning light, just like the check engine light in a car. If the check engine light comes on, you stop driving and take it to the mechanic to get it fixed. In the same way, when you feel pain, stop running and address the issue.
By ignoring pain and pushing through it, you risk worsening your injury and setting back your recovery. You must be aware of the symptoms of plantar fasciitis.
Conclusion
Plantar fasciitis can be a frustrating and painful condition for runners, but it is possible to return to running after recovery with caution and care. While taking a break from running, let the plantar fascia heal by resting it, working on the root cause of the issue, and maintaining cardiovascular fitness levels through cross-training. A well-designed rehabilitation program targeting the root cause of your plantar fasciitis is essential for effective treatment. Before starting running again, it is crucial to complete the rehabilitation program and to be able to perform daily activities without feeling pain. To avoid reinjury, avoid overexerting oneself and gradually rebuild running strength over time. A training plan for returning to running after plantar fasciitis should begin with walking, followed by running at a slower pace and gradually increasing speed and distance. By following these steps, runners can safely return to their sport and prevent further injuries.