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Preventing Plantar Pain for Runners

Updated: Jul 9, 2023


As a runner, you know that the strength of your feet plays a vital role in your overall performance. Unfortunately, plantar pain can hinder your training and enjoyment of the sport. The good news is that there are several proactive measures you can take to prevent plantar pain and keep your feet in optimal condition.


Proper Footwear Selection:

One of the fundamental steps in preventing plantar pain is choosing the right running shoes. Consider the following tips when selecting footwear:

  • Get a professional fitting: Visit a specialty running store and have a professional assess your foot type, arch height, and gait. This will help you find shoes with proper support and cushioning.

  • Opt for stability and support: Look for shoes that offer adequate arch support and cushioning to reduce stress on the plantar fascia.

  • Replace worn-out shoes: Regularly replace your running shoes to maintain optimal cushioning and support. A general guideline is to replace them every 500-800km's or when you notice signs of wear and tear.

Warm-Up and Stretch:

Before each run, it's essential to warm up your feet and perform stretching exercises. Here's a simple routine to follow:

  • Ankle circles: Rotate each ankle clockwise and counterclockwise for 10-15 repetitions to increase ankle mobility.

  • Toe curls: Sit barefoot with your feet flat on the floor. Curl your toes tightly, then release. Repeat 10-15 times to strengthen the muscles in your feet.

  • Calf stretches: Stand facing a wall, with one foot slightly behind the other. Lean forward, keeping your back leg straight and heel on the ground, until you feel a stretch in your calf. Hold for 20-30 seconds on each leg.

Gradual Increase in Training:

Avoid sudden increases in mileage or intensity, as this can overload the plantar fascia and lead to pain. Instead, follow a gradual training plan that allows your feet and lower legs to adapt to the demands of running.


Strengthening Exercises:

Building strength in the muscles that support the foot and ankle can help prevent plantar pain. Consider adding the following exercises to your routine:

  • Toe curls with a towel: Place a small towel on the floor and use your toes to scrunch it toward you. Repeat 10-15 times to strengthen the arch and toes.

  • Calf raises: Stand with your feet hip-width apart and rise onto your toes. Slowly lower back down. Perform 2-3 sets of 10-15 repetitions to strengthen the calf muscles.

Foot Care and Recovery:

Taking care of your feet and providing them with adequate recovery is crucial for preventing plantar pain. Consider the following practices:

  • Self-massage: Use a tennis ball or a massage ball to roll under your foot, applying gentle pressure to release tension and improve blood circulation.

  • Rest and recovery: Allow your feet sufficient rest between runs and incorporate cross-training activities that reduce the impact on your feet, such as swimming or cycling.

Listen to Your Body:

Pay attention to any signs of discomfort or pain in your feet. If you notice persistent pain, it's essential to address it promptly.


Preventing plantar pain requires a proactive approach that includes proper footwear selection, warm-up and stretching routines, gradual training progressions, strengthening exercises, foot care, and listening to your body's signals. By implementing these strategies, you can reduce the risk of plantar pain, allowing you to focus on your running goals and enjoy the sport pain-free. Remember, a strong foundation starts with healthy feet. Keep running strong, and take care of your feet.

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