Health Blog

You're halfway through your morning run, feeling the breeze, when a sharp twinge in your heel stops you cold. Or maybe you're just stepping out of bed, and your first move feels like a nail's driven into your foot.

Sound familiar? If so, you're probably dealing with plantar fasciitis, a pesky cause of heel pain that can sneak up on you out of nowhere. Plantar fasciitis is quite common in the general population, as about 10% of Americans will encounter it at some point in their lives. But running drives the risk even higher: up to 22% of runners report having experienced plantar fasciitis, and about half of them don't seek out any treatment.

These statistics may be daunting, but they should be no reason to discourage you from running! A recent study explored why plantar fasciitis occurs and what you can do to avoid it. Let's take a closer look.

How plantar fasciitis can slow you down

Plantar fasciitis, nicknamed “runner's heel” by some, occurs when the plantar fascia—a tough, rubber–band–like tissue connecting your heel to your toes—gets irritated or overstretched. Think of it as a bowstring that's been pulled too tight, causing a stabbing pain in your heel, especially upon waking in the morning or after sitting for a while. Runners are especially prone to plantar fasciitis due to the repetitive pounding on roads, but it can also occur in individuals who spend most of their day standing, such as teachers and nurses.

Symptoms include sharp heel pain, a tight or burning feeling, and sometimes stiffness that makes the simple act of walking difficult. If nothing is done to address plantar fasciitis, it can set you back you for months, derailing your fitness goals or even get in the way of basic chores around the house.

The silver lining? Physical therapy is hands–down the safest, most effective way to overcome plantar fasciitis. With targeted stretches and strengthening exercises, physical therapy can calm the inflammation and rebuild your foot's resilience, keeping you moving without the need for risky medications or surgery.

Uncovering factors that increase the risk for plantar fasciitis

To better understand this condition, a team of researchers conducted a study to pinpoint why plantar fasciitis strikes and how to avoid it. Previous studies have considered ideas like high foot arches or extra body weight, but nothing solid has been established yet. This crew wanted strong supportive data on plantar fasciitis, especially on how running habits and foot mechanics tie into one's risk. To obtain this information, they tracked 1,206 people—715 runners and 491 non–runners—for one year, making this one of the biggest prospective studies on plantar fasciitis to date. Here's how the study was structured:

• The participants: individuals who were between the ages of 18–65 were rounded up and split into runners (logging at least 6 km weekly) and non–runners (less active but capable of running); everyone got a baseline check–up, including height, weight, and body composition scans


• The gear: runners hit a 17–meter runway in a lab, where 3D motion capture cameras and force plates analyzed their stride; they measured things like ankle angles, how hard feet hit the ground, and step width


• The track: all participants wore fitness trackers and reported injuries weekly via a phone app for 12 months; if someone flagged heel pain, a physical therapist called to confirm, and only verified cases were counted in the final injury tally

Analysis of the findings revealed several important insights, including the following:

• Plantar fasciitis occurred in 2.3% of the entire study group (28 participants), with 2.5% of runners and 2.0% of non–runners being affected; non–runners who spent lots of time standing at work were more likely to report plantar fasciitis


• Weekly mileage mattered: runners who logged more than 41 km each week were 4.8 times more likely than non–runners and 6 times more likely than runners logging 6–20 km weekly to get plantar fasciitis; moderate running (6–20 km) was found to be the sweet spot for lower injury risk


• Foot mechanics were key: runners with more ankle eversion (when your foot rolls inward excessively) had a 19% higher risk per degree of roll, while more ankle abduction (toes pointing outward) seemed to protect against plantar fasciitis; this may have been due to the strengthening the plantar fascia through dynamic movement


• Other findings: older individuals and women faced higher odds for plantar fasciitis, and a past episode of plantar fasciitis made participants 5 times more likely to get it again; body weight, height, body mass index, and shoe type didn't have much of an impact on injury risk

This study is important because it's the first to track plantar fasciitis in real–time with a large, diverse group over a relatively long time. It also shows that smart running habits–like keeping mileage moderate and tweaking foot positioning—can keep your heels happy.

Physical therapy could be your lifeline to treat or prevent plantar fasciitis

While this study focused on what causes plantar fasciitis and how to prevent it from developing, we must also discuss treatment, where physical therapy shines as one of the most effective ways to address this bothersome condition. Unlike quick fixes (eg, pain medications) or invasive options (eg, cortisone shots), physical therapy is predicated on getting to the root of the problem and fixing it.

For every patient with plantar fasciitis, a skilled therapist will design a personalized, evidence–based treatment plan that includes exercises like calf stretches, toe curls, and balance drills to loosen up the tight plantar fascia and beef up the tiny muscles in your foot. They can also analyze your running form to dial back excessive ankle eversion, teaching you to land softer and smarter.

Drawing from insights from the plantar fasciitis study, physical therapists can also incorporate moves that boost ankle abduction to strengthen your fascia over time. This approach is safe, personalized, and backed by evidence to not only ease pain but also prevent plantar fasciitis from slowing you down again. Plus, it's empowering–you're actively rebuilding your body, not just masking the pain.

Let us help you stride more confidently

Don't let plantar fasciitis steal your groove. Whether you're logging miles for a half–marathon or just standing at work all day, our physical therapists are here to keep your feet in good shape. We'll craft a custom plan with exercises and tips straight from the latest research to lower your risk for plantar fasciitis or alleviate your existing pain. Call us today to schedule a consultation and take the first step toward pain–free strides.

Interested in learning more about the featured study? Check it out here.