Plantar Fasciitis and Running
March 2026 Newsletter
At SMART Sports Medicine, our physical therapists understand the demands of running and help you get to it!
Plantar fasciitis accounts for up to 10 percent of all running injuries each year. It is common with all types of runners, elite and novice. It is even a problem for sedentary people, obese people, and those working long hours while standing.
Plantar fasciitis is often an excruciating condition that makes walking more than a few steps a struggle and running impossible. Fortunately, you can take steps to resolve this condition and prevent it from returning in the future!
At SMART Sports Medicine, our physical therapists are up to date on the most effective treatments to help runners get back doing what they love!
Request an appointment today and let our team teach you the strategies that work!
How Plantar Fasciitis Develops in Runners
Plantar fasciitis is a disorder primarily affecting weight-bearing activities, and runners are particularly susceptible to developing this condition. Recent research has identified the most common underlying cause of plantar fasciitis as a loss of dorsiflexion range of motion.
Plantar fasciitis is thought to have a mechanical origin. Dorsiflexion is the motion that occurs in your ankle when you draw your toes back toward your shins. The loss of motion at the ankle causes excessive strain on the fascia and will produce microscopic tears that lead to pain.
There are several possible reasons for the lack of dorsiflexion range of motion, with the most common being:
An injury to the ankle or foot:
Ankle sprains or other injuries to the ankle/foot can lead to a loss of motion unless it is adequately rehabilitated. Too often, runners don’t realize they have limited movement because it isn’t dramatic enough to affect ordinary daily tasks. Over time, the loss of motion leads to the improper distribution of forces, increasing the likelihood of developing plantar fasciitis.
Wearing shoes with an elevated heel all day:
Whether you are wearing a work boot, dress shoes, or heels, the elevated position of your heel in relation to your toes leads to a tightening of your Achilles tendon and a restriction in your dorsiflexion motion. Unfortunately, the fashion of shoes often outweighs the function, and when the tissues are held in a shortened position for hours every day, year after year, the result is tightness in the tendon/muscles.
Recent research has linked tightness in the Achilles tendon and calf muscles to a higher incidence of plantar fasciitis. Fortunately, there are simple steps you can take to alleviate the pain and prevent it from returning in the future!
How Physical Therapy Can Help Runners with Plantar Fasciitis
Plantar fasciitis is one of the most frustrating conditions to treat due to how long it can take to resolve. Usually, it will take anywhere from 6-18 months to recover. Fortunately, our team of physical therapists is skilled at working with people that have plantar fasciitis and know what it takes to treat it successfully!
We will start with an evaluation that includes a biomechanical assessment to identify the limitations and potential restrictions contributing to your pain. We will assess your ankle range of motion, your strength, balance, and coordination, as well as your running shoes, your typical mileage, and any recent changes to your training.
Next, we will dig into the lifestyle factors that may be contributing to your problem, including your body mass index (BMI) and the demands of your home environment and work life. We will use this information to develop a comprehensive program that includes targeted manual techniques and stretching/mobility work to improve the dorsiflexion range of motion.
We will also incorporate strengthening the foot and calf muscles, recommendations for proper footwear and any appropriate pain relief techniques. For some runners, taping techniques or temporary inserts may be necessary to calm the pain enough to tolerate standing and walking.
Clear instructions on proper warm-up return to run protocols will include preventative programs to ensure we resolve the condition and prevent future episodes. Education and clarification of what your unique situation requires for success are essential to lasting relief. We will be with you every step of the way!
Request an Appointment with One of our Specialists!
At SMART Sports Medicine, our physical therapists use the most advanced techniques to address your pain and restore your function. Call our office today and get back to running!
Call us today to get started!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/,
https://pubmed.ncbi.nlm.nih.gov/34234693/
https://pubmed.ncbi.nlm.nih.gov/28985685/
Our Patients Get Great Results
“Dr. Ross is an excellent doctor whom I would highly recommend. His staff is friendly and professional, making the entire process easy. I will always recommend Smart Sports Medicine.”
— D.
Exercise of the Month
Calf Raises
Stand tall with your feet hip-width apart and your hands resting on a chair or countertop for support. Slowly rise up onto the balls of your feet, lifting your heels off the ground. Hold briefly at the top, then lower back down with control. 3 Sets, 10 Reps. (Materials needed: chair or countertop for balance)
Grilled Wild King Salmon
Ingredients
- 1 Tbsp. extra virgin olive oil
- ¼ cup leeks, white part only, finely diced
- ½ tsp. fresh garlic, minced
- 1 Tbsp. lemon zest
- ½ tsp. salt
- ¼ tsp. black pepper, coarsely ground
- 1 Tbsp. parsley, chopped
- 8 wild king salmon filet pieces (2 ounces each), skinless, boneless (Or, for a quick and simple substitute, try frozen, packaged wild salmon burgers. They can be sautéed in olive oil and garlic for a delicious, healthy, doctor-approved dinner.)
Nutritional Information: (Per serving)
Calories: (180); Fat: (1.5g); Carbohydrates: (1g); Sodium: (320mg); Sugar: (0g); Fiber: (0g); Cholesterol: (55mg); Protein: (24g)
- Prepare the grill: Preheat an outdoor grill equipped with a lid using lump wood charcoal until it reaches a steady 275°F. Clean the grates and add soaked hickory or your preferred wood to the coals for aromatic smoke.
- Mix the base: In a large mixing bowl, thoroughly combine the first seven ingredients. This will serve as the leek mixture for coating the fish.
- Prep the salmon: Remove the skin from the salmon and slice the filet into eight thin portions, ensuring you cut on a 45° bias. Toss the pieces gently in the leek mixture until evenly coated.
- Grill the fish: Place the salmon on the grill and cook, covered, for 1–2 minutes. Turn the pieces over and continue cooking for approximately one minute, or until the flesh is just lightly opaque.
- Serve: Remove the salmon promptly from the grill and serve immediately while hot.
Discover the healing benefits of our 90-degree heated saltwater pool at SMART Sports!
This warm, therapeutic environment is perfect for easing joint pain, calming muscle spasms, and loosening stiffness—especially for those with arthritis or chronic aches and pains. Gentle pool exercises can help you move more comfortably and confidently. Don’t forget to check out our relaxing therapeutic hot tub!
Check Out Our Private Swim Lessons!
Make a splash with SMART Sports Medicine Center! Did you know we offer private swim lessons for just $35 per session? Become a member and enjoy individual lessons for only $25 each for up to 3 swimmers. Plus, membership gives parents full access to our gym and pool during business hours. Dive into fitness, fun, and convenience all in one place!
8 Great Reasons to Join Our 24-Hour Gym
Divided into four specialized areas, our 24-hour gym makes it easy to pursue your goals at a pace, intensity level, and time of day that’s right for you.
Whether you’re looking to amp up your powerlifting routine, get in a full-body workout, enjoy a low-impact run, or give group fitness classes a try… we’d be thrilled to welcome you into the SMART Sports family!
“WOW! This is the place to exercise. The staff is friendly and knowledgeable. The equipment is top-notch. THEY HAVE EVERYTHING HERE!” — Ryan O.
Your membership at SMART Sports gives you access to:
- 24-hour main gym
- Heavy lifting room
- Core/stretching area
- 90° Saltwater pool
- Free fitness classes
- Infrared sauna (business hours only)
- Access to personal training
- Retail area with energy and pre-workout drinks, protein bars, and vitamins
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
