Why Runners Get Heel Pain—and What to Do About Plantar Fasciitis
Running is a fantastic way to stay active, manage stress, and soak in the great outdoors. But when heel pain creeps in, it can derail even the most dedicated runners. One of the primary reasons behind this discomfort? Plantar fasciitis in runners. Dr. John Paul Elton, foot and ankle specialist at Vail-Summit Orthopaedics & Neurosurgery (VSON), shares insights on how to recognize, treat, and prevent this common condition.
Understanding Plantar Fasciitis: The Leading Cause of Heel Pain
The plantar fascia is a thick band of connective tissue that stretches from your heel to your toes, supporting your foot’s arch. For runners, repeated impact and overuse can cause this tissue to become irritated or inflamed, resulting in plantar fasciitis in runners.
“Many runners describe a stabbing or burning pain in the heel—especially with those first steps in the morning or after long rest periods,” explains Dr. Elton. “This is a classic sign of plantar fasciitis in runners, and it often worsens following a run.”
Common triggers include:
Rapid increases in running distance or pace
Training on hard or uneven surfaces
Inadequate or worn-out running shoes
Biomechanical issues like flat feet or high arches
Other Causes of Bottom of Foot Pain in Runners
Though plantar fasciitis is the top offender, other issues can also lead to bottom of foot pain in runners. These include:
Fat pad contusions, also known as heel bruises
Calcaneal stress fractures, tiny cracks in the heel bone from repetitive stress
Tarsal tunnel syndrome, which causes tingling or burning sensations due to nerve compression
“Any runner dealing with consistent pain on the bottom of the foot should seek medical evaluation,” says Dr. Elton. “Catching the issue early helps prevent long-term damage.”
Is It Safe to Run with Plantar Fasciitis?
One of the most common questions Dr. Elton hears is: Can you keep running with plantar fasciitis? The answer varies from case to case.
“With the right modifications, some people can continue light running,” he says. “But pushing through severe pain can turn a manageable problem into a chronic one.”
If you're dealing with bottom of foot pain in runners, try these recovery strategies:
Scale back your mileage or switch to cross-training (like swimming or biking)
Stretch your calves and the plantar fascia daily
Ice your heel after activity
Choose supportive, cushioned footwear—especially shoes designed for plantar fasciitis
Treating Plantar Fasciitis in Runners
The good news: most cases of plantar fasciitis in runners can be resolved without surgery. Dr. Elton recommends the following for symptom relief and long-term recovery:
Rest and ice to manage inflammation
Calf and arch stretches to improve flexibility
Orthotic inserts or supportive shoes to reduce strain
Physical therapy to strengthen foot and ankle muscles
In more stubborn cases, advanced treatments like night splints, shockwave therapy, or targeted injections may be beneficial.
“The key is addressing symptoms early and not ignoring pain,” Dr. Elton emphasizes. “If you’re running with plantar fasciitis, let’s develop a plan that supports healing while keeping you moving.”
Don’t Let Heel Pain Slow You Down
Bottom of foot pain in runners is frustrating, but it doesn’t have to sideline you for long. With proper care, consistent stretching, and expert guidance, plantar fasciitis in runners can be effectively managed—or even prevented altogether.
If you’re dealing with heel pain or have questions about running with plantar fasciitis, Dr. Elton and the team at Vail-Summit Orthopaedics & Neurosurgery are here to help. With locations in Vail, Frisco, and Edwards, expert care is just around the corner.