Getting sidelined from your regular training schedule due to an unforeseen injury is difficult for any runner to deal with—particularly when the thing you’re dealing with is plantar fasciitis. “It can be a real tough stickler of a diagnosis,” says physical therapist Gabby Callagy, founder of The Run Rx. Even when you’re not running, every single step you take can hurt, and the problem can linger for weeks and weeks since each of those steps irritates the area.  

In the meantime, you’re probably wondering how this impacts your workouts—specifically, whether or not you can keep running with plantar fasciitis. Well, this might be one spot of bright news: If the pain is mild (and your doctor or physical therapist gives you the go-ahead), it’s not completely off the table. 

Read on to learn when you might be able to continue training through this condition, and when it’s time to rest, according to physical therapists and a podiatrist. 

What Is Plantar Fasciitis?

Plantar fasciitis is irritation and inflammation of the plantar fascia, a soft tissue that sits along the base of the foot and extends into the heel.

“A lot of times people say it feels like a golf ball right inside the middle of their heel,” Callagy says. You might also notice pain when you stand up after sleeping or sitting, feel discomfort when using your affected foot or putting pressure on your heel, or feel a generally dull and persistent ache, according to the Cleveland Clinic. 

Anything that strains or irritates your plantar fascia can cause this injury. But plantar fasciitis is common among runners because when we run, we can land with impact forces equal to two to three times our body weight, which can cause microtears in that fascia, says board-certified foot and ankle surgeon Bobby Pourziaee, DPM. 

And if you’re running with improper form, that can put more load on the plantar fascia than it was meant to take, adds physical therapist Douglas Wisoff, owner of Radiant Running. “Essentially, the plantar fascia gets irritated because of excessive strain, maybe because the foot is collapsing excessively because the muscles are not doing a good job supporting it,” Callagy explains. Dr. Pourziaee adds that having flat or high arches can also add excess tension.

Can You Run with Plantar Fasciitis?

The good news: If your symptoms are pretty mild, experts agree that it’s generally OK to run with plantar fasciitis. In fact, it might even be in your best interest.

“Part of the reason this occurred is due to weakness, so if we just kick up our feet and don’t do activity, we’re only getting weaker,” Callagy points out. The key is to make sure the injury is mild enough to safely load it without overloading it.

To do this, Callagy gives runners what she calls “traffic light guidelines”: If the pain only goes up to a 3 out of 10 while running, then disappears within 24 hours, you get a green light to continue running. If it goes up to a 4 or 5, and starts to last longer than 24 hours, that’s a yellow light to proceed, but with caution (and maybe some modifications—more on that below). Anything more serious than that—a 6 or higher out of 10 or pain that routinely lasts for more than 24 hours—is a red light to stop running. 

However, Callagy adds that it’s also important to pay attention to how the pain evolves over time. If it’s slowly gotten worse over the last few weeks, sticking with the same running routine is clearly working against you, so you’ll want to take a step back. 

Wisoff also says that you need to make sure you’re not compensating anywhere else in your body. He recommends continuously asking yourself, “Can I run naturally? Can I let the foot relax?” If the answer is ever no, you could end up causing additional injuries, he warns.

And of course, while this guidance can generally help you navigate things, every runner is different—so it’s best to get approval from your own doctor or physical therapist before running with plantar fasciitis.

Will Running with Plantar Fasciitis Make It Worse?

Unfortunately, running through a bad, painful bout of plantar fasciitis can cause tissue damage, Dr. Pourziaee says. “It may prolong or worsen plantar fasciitis,” he says. “The plantar fascia is designed to absorb stress, but constant pounding can cause chronic degeneration of the fascia.” Intense pain, worsening symptoms, or a disrupted gait are all signs that continuing to run could backfire. 

Again, if you’re not sure whether your plantar fasciitis is manageable enough to keep running with, reach out to your healthcare provider for personalized guidance.

Tips for Running with Plantar Fasciitis

Even if the pain is manageable enough to keep clocking miles, you still might want to tweak your approach. Here’s how to run with plantar fasciitis safely and comfortably.

1. Take Time to Warm Up

Although it’s always a good idea to warm up before running, it becomes extra important when you’ve got a case of plantar fasciitis. “Really make sure your feet and ankles are loose,” Wisoff says, pointing out that we have a tendency to tense up when injured. Doing a little walking and some simple dynamic stretches, like shaking out the ankles and swinging the legs, will help the muscles relax so you can run with a healthier gait. “This increases blood flow and decreases joint stiffness, which reduces strain on the feet,” Dr. Pourziaee adds. 

2. Stretch and Strengthen

Some of the most common culprits behind plantar fasciitis are weakness in the feet or calves, and mobility restrictions in the big toe or ankle joint, according to Callagy. So it’s a good idea to strengthen and stretch these areas. 

Dr. Pourziaee recommends stretching the plantar fascia (by pulling the big toe toward your shin) and calves three times a day. It can also help to spend time strengthening those little intrinsic foot muscles, which stabilize your arches and support your balance while standing, among other key tasks. One exercise Dr. Pourziaee suggests in particular is picking up a towel with your toes. 

And if you can tolerate it, Callagy recommends doing strength training workouts barefoot. “It’s a nice, natural way to help strengthen the foot,” she says, but adds that this isn’t always possible when you’re dealing with the pain of plantar fasciitis. 

3. Check Your Form

Because plantar fasciitis can stem from gait issues, Wisoff recommends giving your running form a proper audit. Ideally, you’d get a gait analysis from a physical therapist or certified running coach. Otherwise, you can try a DIY version: “Have a friend video you [running], and see, ‘Do I look like I’m holding tension somewhere?’” he suggests. Then watch some elite runners—you won’t match their movements exactly, but they can be good role models to compare against. 

For instance, one common pitfall is running with an arched lower back that tilts your pelvis forward, which ends up messing with your alignment and placing too much strain on the plantar fascia, Wisoff says. If you notice your hips are far more tilted than what you see on pro runners, that could be a clue. 

4. Consider Your Footwear

While it’s highly unlikely that your shoes outright caused your plantar fasciitis (or that the right pair will fix it), Callagy says, wearing running shoes with adequate arch support and plenty of heel cushioning could make your miles a lot more comfortable when you’re struggling with this issue. You could also look into getting custom orthotics to help reduce strain on the arch, Dr. Pourziaee adds. 

5. Reassess Your Training Plan

If your current intensity, mileage, or terrain doesn’t bring your pain above a 3 out of 10, feel free to stick with it. But if you get into the “yellow light” range of a four or five out of 10, Callagy suggests easing back on speed work. “Keeping steady, easy paces might allow you to keep running,” she says.  

Also think about where you run. “Avoid uneven or downhill surfaces,” Dr. Pourziaee says. Even though a soft dirt trail might seem more forgiving than pavement, Callagy explains that “it's actually adding more instability to the foot and ankle, which might increase the demand on that plantar fascia and make things worse.” She recommends sticking with firm surfaces like a road or your Peloton Tread or Tread+.

6. Give Your Arch Some TLC

After you’re done running, rolling a frozen water bottle under your arch might feel really good. “That gentle massage can help loosen up the tissue and bring blood flow into the area, which is good for healing,” Callagy says. But only do it if it makes your feet happy. “It can be like poking a bruise, so you want to be careful,” she says.   

7. Mix Things Up

If you do need to scale back your running, low-impact cross training options like cycling or swimming can be a smart way to get in a solid cardio workout without stressing the plantar fascia, Dr. Pourziaee says. (Even if you’re not dealing with plantar fasciiitis, cross training will help you become a better runner.)

How to Prevent Plantar Fasciitis as a Runner

Once you’ve finally kicked plantar fasciitis (which may take weeks to months), it’s all too easy to fall back into old habits that potentially led to the condition in the first place. To help prevent the pain from returning, follow these best practices: 

When to Talk to a Healthcare Provider About Plantar Fasciitis

If you’ve been doing everything you can at home to minimize the pain, but it’s stuck around for a couple of weeks, has started to affect your running, or is getting severe even when you’re just walking, it’s time to put your running shoes away and go see a podiatrist. “There are other conditions like stress fractures and tarsal tunnel syndrome that can have similar symptoms,” Dr. Pourziaee says. “You need a podiatrist to rule those out.”

If it is indeed plantar fasciitis, a physical therapist can help you build the strength and mobility necessary to beat it. Just don’t put off making that appointment: “It's really important that we catch it soon before it spirals into that really angry plantar fasciitis that gets harder to address,” Callagy says.  

The Takeaway

It’s totally possible to continue running with plantar fasciitis as long as your symptoms are mild. You just might want to go easy on the area a little with some extra warm-up time, well-cushioned shoes, flat running surfaces, and gentle ice massages after you’re done. But to beat the problem long-term, you’ll need to address any strength or mobility deficits or running form issues that led to the condition in the first place. And if the pain is severe, gets worse, or messes with your gait, it’s time to get off your feet and make an appointment with a healthcare provider. Remember: The sooner you tackle the problem head-on, the faster you’ll be able to get back out there.