Have you heard of plantar fasciitis? You may not know the word, but if you are a runner dealing with a nagging pain in the bottom of your foot? It could be plantar fasciitis.

Bulletproof Against Plantar Fasciitis Graphic
Bulletproof Against Plantar Fasciitis

Do you have Heel Pain?

Heel pain is the tell-tell sign that you have plantar fasciitis. It is a common overuse injury when the thick band of tissue that connects your heel to your toes (the plantar fascia) becomes inflamed.

When your doctor diagnoses plantar fasciitis chronic heel pain, you enter a runners club that no one ever wants to join.

What are Symptoms of Plantar Fasciitis

It isn’t hard to diagnose plantar fasciitis. Some other symptoms, along with chronic pain anywhere in the heel, let you know you have a problem. Here is a list of the main symptoms of plantar fasciitis.

  • Stiffness in the heel or arch of the foot
  • A burning or aching sensation in the heel
  • Tenderness to the touch on the bottom of the foot near the heel
  • A lump or thickening of tissue on the bottom of the foot near the heel

Plantar fasciitis pain

The pain can be debilitating and sideline you for weeks, even months. But fear not; you can take some simple steps to prevent plantar fasciitis from happening in the first place.

In this blog post, I will show you how to bulletproof yourself against the plantar fasciitis symptoms so you can enjoy running pain-free.

Keep the Plantar Fascia Happy

Prevention is better than cure. Treat plantar fasciitis pain early by preventive measures.


This is a simple and effective way to prevent plantar fasciitis. Stretching the plantar fascia can help to keep it flexible and reduce the risk of injury.

Try doing a calf stretch against a wall or foam-rolling the bottom of your calf muscles of your foot. You can also use a towel or resistance band to the lower leg muscles stretch the arch of your foot. Aim to stretch every day, especially before and after your runs.

Protect the Heel Bone

Pain in the heel can be debilitating when you are trying to run. These tips will help prevent heel pain before it becomes a problem.

Proper Foot Wear

Wearing the right shoes can make all the difference in preventing plantar fasciitis. Look for shoes with good arch support and plenty of cushioning in the sole.

If you have flat feet or high arches, consider getting custom-made orthotics shoe inserts to give poor arch support provide extra support for flat shoes. Don’t forget to replace your shoes every 300-500 miles.

Most running stores will do a run analysis to find the shoes that will best fit you, your feet, and match your current running style.

Prevent Plantar Fasciitis with Good Run Form

Protecting your precious feet from the woes of plantar fasciitis is crucial, and having good running form can make all the difference.

Runner with shadow
Good Run Form is a Key to Prevent Plantar Fasciitis

The Pose Method of Running is a running technique that emphasizes landing on the forefoot or midfoot and maintaining a forward lean. The method was developed by Dr. Nicholas Romanov, a former Soviet Olympic coach.

The Pose Method claims to be more efficient and less stressful on the body than traditional running techniques. It is said to reduce the risk of injuries, improve running economy, and increase speed.

Pose Method of Running

The Pose Method is based on the following principles:

  • Landing on the forefoot or midfoot. This allows the foot to absorb more shock and reduces the impact on the joints.
  • Maintaining a forward lean. This helps to keep the body in a more efficient running position and reduces the risk of overstriding.
  • Pulling the foot up from the ground. This helps to keep the muscles engaged and prevents the foot from slapping the ground.
  • Relaxing the upper body. This helps to reduce stress on the body and improves running economy.

The Pose Method is a complex technique that takes time and practice to learn. It is not recommended for beginners or runners who are recovering from injuries. If you are interested in learning more about the Pose Method, there are a number of books and online resources available.

Benefits of the Pose Method of Running:
  • Reduced risk of injuries: The Pose Method is said to reduce the risk of injuries by reducing the impact on the joints and muscles.
  • Improved running economy: Running economy is the amount of energy it takes to run a certain distance. The Pose Method is said to improve running economy by making running more efficient.
  • Increased speed: The Pose Method is said to increase speed by reducing the amount of time spent in the air.

Key Takeaway

If you are considering trying the Pose Method of Running, it’s also helpful to research the Pose Method, understanding how it works and what types of exercises are involved.

Then, you should practice the Pose drills regularly to learn proper technique and gradually increase your running speed while reducing injury risk.

With consistency, dedication, and patience, you can prevent running injuries ad become a more efficient runner with the Pose Method. Good luck!

Gradual Progression

One of the most common causes of plantar fasciitis is doing too much too soon.

When you first start running, it’s important to build up your mileage gradually to avoid overuse injuries like plantar fasciitis. Follow the 10% rule – increase your mileage by no more than 10% per week.

Strength Training

Strong muscles in your feet and legs can help to support your plantar fascia and prevent injury. Incorporate exercises like calf raises, toe curls, and foot arch strengthening into your routine. You can also use a resistance band to work on your ankle stability.

Quality Nutrition

Protein is a building block of the body. It is needed to help recover from hard training sessions. A general guideline is to consume 1.2 to 1.7 grams of protein per kilogram of body weight per day.

Listen to Your Body

If you start to feel pain in the heel bone bottom of your foot, taking a break and rest is important. Continuing to run through the pain can make the injury worse and prolong your recovery time.

Instead, take a few days off and use ice and over-the-counter pain medication to reduce inflammation. If the pain persists, see a doctor or physical therapist.

Key Takeaway

“An ounce of prevention is worth a pound of cure.” – Benjamin Franklin

Chronic Plantar Fasciitis

If you’ve had foot pain associated with plantar fasciitis for several months, it might be time to seek professional help. Here are some more advanced treatments.

Runner with Foot Pain
Runner with Foot Pain

Physical Therapy.

A physical therapist can guide you through a series of exercises aimed at stretching the plantar fascia and Achilles tendon, as well stretching exercises such as strengthening the calf muscles, in your lower leg. Additionally, they may provide instruction on applying athletic taping to support the sole of your foot.

Night Splints

A night splint holds the plantar fascia and Achilles tendon in a lengthened position overnight to promote stretching while you sleep.


Shoe inserts can help with plantar fasciitis by providing arch support and cushioning. The arch support helps to keep the arch of the foot from collapsing, which can reduce stress on the plantar fascia. The cushioning helps to absorb shock and protect the foot from injury.

In addition to providing arch support and cushioning, shoe inserts can also help to:

  • Improve alignment of the foot and ankle
  • Reduce inflammation
  • Increase flexibility of the plantar fascia
  • Speed up healing

Custom Orthotics

To ensure balanced pressure distribution on your feet, your healthcare provider may recommend custom-fitted arch supports wearing shoes, also known as orthotics wear shoes. These supports aid in optimizing your foot comfort and alignment by wearing supportive shoes.

Walking Boot, Canes, or Crutches

Your healthcare provider may suggest temporarily using one of these methods to restrict foot movement or prevent putting full weight on your affected foot.

Advanced Procedures for Plantar Fasciitis

If none of the above treatments work, bring out the big guns to get back on your feet.

Photo of a doctor injecting cortisol into the heel of a plantar fasciitis patient.
Cortisol into the heel of a plantar fasciitis patient.


There are a couple of options for pain relief.

Steroid injections

Once the doctor administers the steroid medication, such as cortisone shots, the patient should get some momentary alleviation from discomfort.

In spite of the effectiveness of the treatment, it is not advisable to have cortisone injections or undergo multiple cortisone injections. Conversely, there is potential risk of weakening the plantar fascia, potentially resulting in rupture.

Platelet Rich Plasma

In addition to steroids, platelet-rich plasma therapy can be very beneficial. Particularly because you use your own blood platelets to aid the body in healing the affected area.

Sound Wave Therapy

Shockwave therapy is a non-invasive treatment that uses high-energy sound waves to help heal injuries to soft tissues, such as tendons, ligaments, and muscles

Extracorporeal shock wave therapy

Extracorporeal shock wave therapy (ESWT) is a non-invasive procedure that uses high-energy sound waves to break up scar tissue and promote healing.

Ultrasonic tissue repair

Using minimally invasive technology, ultrasound imaging guides a needlelike probe to reach the affected plantar fascia tissue.

Along with the probe, once positioned, the tip undergoes rapid vibrations. Next, it effectively dismantles the damaged tissue. Following the treatment the damaged tissue is suctioned out.


Sometimes less invasive treatments work, therefor it requires more extensive procedures like surgery for plantar fasciitis

Gastrocnemius recession surgery

Gastrocnemius recession surgery can help treat plantar fasciitis by lengthening the gastrocnemius muscle, reducing the tension on the plantar fascia.

Plantar fasciotomy

This is the most common surgery for plantar fasciitis. It involves cutting the plantar fascia to release the tension


Plantar fasciitis doesn’t have to be a roadblock in your running journey. By incorporating these tips into your routine, you can bulletproof yourself against this common injury and keep running pain-free. Remember to stretch, wear proper footwear, progress gradually, strength train, and listen to your body.

By caring for your feet, you’ll be able to enjoy the sport you love for years.

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