Plantar fasciitis is a common running injury, causing stabbing heel pain from irritation of the plantar fascia tissue. The repetitive impact forces of running can lead to microtears and inflammation in the plantar fascia. For runners, this can severely impact training and overall quality of life. While rest and recovery strategies are important, adjusting running form and mechanics is critical to managing and preventing plantar fasciitis flare-ups.
This article provides research-based tips to optimize plantar fasciitis running form and reduce the risk of flare-ups. By adjusting techniques like foot strike, stride length, and cadence, runners can reduce impact forces that irritate the plantar fascia.
Causes of Plantar Fasciitis Related to Running Form
Running form to prevent plantar fasciitis can be boiled down to a basic concept, Vertical Ground Reaction Force (vGRF).
Every stride you take when running sends a wave of impact through your body, a wave that can either be absorbed efficiently or lead to strain and injury if your form is off. This wave is known in the sports science world as vertical ground reaction force (vGRF). To prevent plantar fasciitis, and running injuries in general, you want to keep this impact wave (vertical ground reaction force) as low as possible and be good at absorbing it.
Overview of vertical ground reaction force (vGRF)
Vertical Ground Reaction Force is the force exerted by the ground on a body in contact with it. When you're standing, walking, or running, you're pushing against the ground, and the ground pushes back with an equal force in the opposite direction.
This should sound familiar to all of you that paid attention in 9th-grade science, it's Newton's third law of motion, which states that for every action, there is an equal and opposite reaction. The "vertical" in vGRF refers to the direction of this force, which is directly upwards, opposite to the force of gravity.
For runners, vGRF is an essential concept. When you run, each footstrike generates a vGRF, which can be measured and represented as a waveform graph. This waveform typically shows two key peaks.
- Initial Loading Phase: The first and largest peak occurs when your foot first contacts the ground.
- Mid-stance Phase: The second, smaller peak happens when your weight transfers fully onto the foot.
Analyzing these vGRF waveforms can provide useful insights into a runner's form, gait efficiency, and potential injury risk. For instance, a higher initial peak might indicate an abrupt, hard foot strike, which could contribute to running-related injuries. Conversely, a smoother, more gradual waveform may suggest a softer, more controlled fore foot strike that effectively absorbs impact, reducing injury risk.
In relation to plantar fasciitis, understanding and potentially modifying vGRF can play a role in managing or preventing plantar fasciitis. For example, running techniques that reduce the initial vGRF peak, such as forefoot or midfoot striking, could potentially alleviate stress on the plantar fascia and help manage or prevent plantar fasciitis.
It's important to note that while vGRF is a useful concept in biomechanics and running analysis, it's just one piece of the puzzle. A comprehensive approach to running form and injury prevention should take into account various factors, including overall running technique, footwear, training volume and intensity, and individual biomechanical and physiological characteristics.
Common Mistakes That Lead to Increased Vertical Ground Reaction Force in Runners
Unfortunately, to map out your vGRF you need some fancy equipment, so fancy you won’t find them in clinics, only at universities that perform research, making the availability limited. However, this doesn’t mean you can’t work on your vGRF, as there are some common mistakes in running gait that have been shown to increase your vGRF:
Overstriding
Overstriding is where your foot lands well ahead of your body's center of gravity, or your hips. Research has shown this can be problematic as it can lead to a braking effect with each step, not only does this mean you will have to work harder to run faster but it also causes unnecessary stress on your joints and tissues.
A Slow Stride Rate
Stride Rate refers to how many steps you take per minute with one foot. Evidence suggests that increasing the stride rate at a constant speed has been shown to reduce the vertical ground reaction force (vGRF), and therefore lower the impact shock. Resulting in decreased stress on your plantar fascia.
Heel striking
This article shows rearfoot striking is associated with higher impact loading rates and magnitude compared to forefoot striking. High repetitive impact forces are implicated in plantar fasciitis development.
Optimizing Running Form for Plantar Fasciitis
Changing your running form may feel like a monumental task, especially if you've been running in a certain way for years. But with patience and a systematic approach, it's entirely feasible.
Below are tips to optimize your plantar fasciitis running form.
Transitioning to a midfoot or forefoot strike
Focus on making contact with the ground using your midfoot or forefoot rather than your heel. Transitioning to a midfoot or forefoot strike reduces the force of impact and disperses it more evenly across the foot. Remember to make this change gradually to avoid adding stress to different areas.
Shortening stride length
Many runners tend to overstride, which increases the impact on their heels and contributes to plantar fasciitis. Instead, aim for shorter, quicker steps. Your foot should land directly under your body rather than out in front of it. This will require practice, but it will pay off in reducing strain on your plantar fascia.
Increasing step rate/cadence
Cadence refers to the number of steps you take per minute. Increasing your cadence can help decrease overstriding and reduce stress on the plantar fascia.
Target cadence ranges
There is the classic number of 180 steps per minute that everyone aims for. However, it has been shown even a 10% increase in steps per minute can significantly decrease the stress placed on your joints.
Actionable Tips to Improve Your Running Form for Plantar Fasciitis:
It may be obvious but I should state it, work on these things on your lighter runs. Don’t expect to see these changes overnight. It’s vital to do so gradually and listen to your body. If something doesn’t feel right, ease back and consider seeking advice from a physical therapist or running coach. Remember, the goal is to reduce pain, not to introduce new discomfort or injuries.
Cues to Improve Your Plantar Fasciitis Running Form
Here are some cues you can use while running to improve your plantar fasciitis running form:
- “Light on your feet”
- “Land with your feet underneath you”
- “Pick your feet up quickly”
Drills to Improve Running Form for Plantar Fasciitis
Try these drills to help engrain proper plantar fasciitis running form.
- A-skips:
- Stand tall with your feet hip-width apart.
- Begin by marching in place, lifting your knees to hip level.
- As you lift your knee, add a "skip" or a little hop on the supporting foot.
- Coordinate your movements so that as your right knee lifts, your left arm swings forward, and vice versa, similar to a natural running stride.
- Focus on landing softly on the ball of your foot and springing back up quickly. Your knee should lift naturally due to the momentum of the skipping motion.
- The movement should be rhythmic and controlled, not rushed. Remember, the goal is to improve form and coordination, not speed.
- Perform this exercise for around 10 yards
- B-skips: B-Skips build upon A-Skips by adding a leg extension, which can help improve your stride length and running form. Here's how to perform B-Skips:
- Start the same way as the A-Skip, lifting your knee to hip level.
- Once your knee is lifted, extend your leg out in front of you. It's like you're trying to kick a ball that's at the height of your knee.
- After extending your leg, quickly snap it back down to the ground and underneath your body. You should land on the ball of your foot, similar to a running stride.
- The "skip" or little hop on the supporting foot continues in this drill, just like in the A-Skips.
- As with the A-Skips, your movements should be coordinated so that your opposite arm and leg are moving in sync.
- Again, the focus should be on rhythmic, controlled movements rather than speed.
- Perform this exercise for around 10 yards
Using Audio Feedback for Your Running Cadence
Using audio feedback has been shown to help runners improve their cadence. Over a 6-week period of time, runners improved their cadence by 10%.
It's as simple as hopping on your preferred music provider and searching for your desired cadence. For example, “175 bmp running” [picture of Spotify search] and step with the beat. Remember increasing your cadence takes time. Don’t try and jump 10% in one run.
Additional Tips for Managing Plantar Fasciitis
For runners grappling with plantar fasciitis, relative rest from running and other pain-inducing activities is crucial. Listen to your body, gauge the level of discomfort, and adjust your running regimen accordingly.
You can read my in-depth article about running with plantar fasciitis. Here are some bullet points.
- Using ice post-run can provide some relief.
- Incorporate massages focusing on the plantar fascia into your recovery routine. This can be done with a golf ball, frozen water bottle, or massage gun. A foam roller for tight calves is also effective.
- It's been found to be quite beneficial. Using shoe inserts or orthotics and wearing night splints can provide extra support to your feet.
- Proper stretching of the plantar fascia and calf muscles and strengthening the hips, and arch core muscles have been shown to decrease stress on the plantar fascia allowing it to heal.
No matter the treatment route chosen, patience and consistency are key. Plan for at least six weeks of dedicated treatment application. Simultaneously, maintain a regimen of stretching, icing, and strapping of the heel. Adapt your running routine and other work-related activities to prevent exacerbating the condition. A night splint may prove beneficial for those experiencing persistent, stubborn pain.
Remember, overcoming plantar fasciitis involves a combination of rest, treatment, and consistent care. Every runner's journey is unique, so listen to your body, stay patient, and adapt as needed to stride toward a pain-free running experience.
Online Video Analysis to Improve Running Form
The single best way to adjust your running form is through a video of yourself running, it is even better to send this video to a professional who can do a comprehensive analysis. With video, a professional can look at various aspects of your running form, such as foot strike pattern, stride length, cadence, body alignment, and more. It can help identify any biomechanical inefficiencies or imbalances that might be holding you back or putting you at risk of injury.
By implementing the recommendations from this analysis, you can adjust your running form to reduce stress on vulnerable areas, distribute forces more evenly across your body, improve your running efficiency, and ultimately enhance your performance and enjoyment of running.
I am excited to offer an online running form analysis service, making it accessible to runners wherever they may be. With this service, all you need to do is to take a video of yourself running. This could be a side view and a rearview, on a treadmill or outside, and over a distance that allows your natural running form to emerge. Once you send me the video, I will perform a detailed analysis of your running mechanics.
Through the analysis, I will provide you with detailed feedback and suggestions for improvement, custom-tailored to your specific needs. This could include recommendations for changes to your foot strike, stride length, cadence, or other aspects of your running form, along with exercises to strengthen any weak areas and improve your overall biomechanics.
Conclusion
Adjusting your plantar fasciitis running form by optimizing foot strike, stride length, and cadence can significantly reduce repetitive impact forces. Remember that every stride you adjust, every foot strike you soften, and every moment you run pain-free is a victory in itself.
It may be obvious but I should state it, work on these things on your lighter runs. Don’t expect to see these changes overnight. It’s vital to do so gradually and listen to your body. If something doesn’t feel right, ease back and consider seeking advice from a physical therapist or running coach. Remember, the goal is to reduce pain, not to introduce new discomfort or injuries.
Improving your running form isn't only about 'curing' plantar fasciitis. This is about refining your running form to unlock a more efficient, faster, and, most importantly, sustainable way to enjoy the sport you love.
Runners, it's time to turn the page on plantar fasciitis and stride forward into a future of running that's defined not by pain, but by progress. Take the first step today, and remember, you're not alone on this journey.
I’d love to hear about your progress, your challenges, and the moments of victory you experience along the way. Because every runner's story can inspire another, just as we hope this guide has inspired you.
Now, let's conquer plantar fasciitis, one stride at a time.
