HOW TO GET PAST PLANTAR FASCIITIS FOR GOOD

 

While countless runners have turned to stretching routines, massage guns, and shoe inserts for relief from plantar fasciitis, the reality is that many are still struggling weeks, months, or even years later.

Plantar fasciitis is one of the most common and persistent injuries within the endurance and running communities. Whether you're a seasoned marathoner or new to the trails, chances are you - or someone you know - has dealt with that sharp, nagging pain under the foot or into the heel.

So why is plantar fasciitis so hard to shake?

The problem lies in how we’ve been approaching it. Most people treat plantar fasciitis symptomatically - massaging the foot, icing, or using orthotics. While these may bring short-term relief, they rarely address the root cause: your body can’t tolerate the load you’re placing on it. This isn’t just a foot issue - it’s a full-body issue.

What Causes Plantar Fasciitis?

Plantar fasciitis is an irritation of the connective tissue that runs along the bottom of your foot. It's part of your body’s spring system - critical for walking, running, hiking, and more. If your strength and mechanics are lacking, your body will shift stress to this tissue. Over time, if you continue ramping up training volume or intensity without the necessary strength and conditioning, the foot becomes overloaded and pain develops.

A Whole-Body Fix, Not Just a Foot One

Treating the foot in isolation is rarely going to bring about long term relief. You must zoom out and look at the bigger picture. Ask yourself:

  • Do you have adequate single-leg strength?

  • Are your glutes, hamstrings, and calves conditioned enough for the demands you're placing on them?

  • How efficient is your running or walking form?

  • Have you jumped, hopped, or landed with control recently - or are you avoiding it entirely?

Chances are, you're not lacking calf stretches - you’re lacking athletic spring and load tolerance throughout the entire lower kinetic chain.

Treating Plantar Fasciitis: Strength First, Then Load

Recovery from plantar fasciitis should start with identifying your weakest links and addressing them head-on. Focus on restoring whole-leg strength, reintroducing plyometrics gradually, and working on movement mechanics that build confidence and control. But just as crucial is your training load management.

Too many runners jump back into volume too quickly - either after injury or in pursuit of a new goal. Without respecting the body’s current capacity, you’re setting yourself up for repeated breakdowns.

Build a Resilient Chassis

To relieve plantar fasciitis for good, you must rebuild the foundation. That means:

  • Progressing beyond basic rehab to challenging strength and plyometric exercises.

  • Managing weekly training volume and intensity with purpose.

  • Evaluating your lifestyle: How much time are you on your feet at work? How does that impact your recovery?

At Strength for Endurance, we combine individualised strength training with load management strategies to build resilient, injury-proof athletes. If you’re tired of treating symptoms and want to fix the root cause - let’s start that conversation.

You can also download our Free ‘Return To Run’ Guide here .

Your body deserves more than quick fixes. Train smart. Build strength. Move better. And finally put plantar fasciitis behind you for good.

 
Strength for Endurance LtdComment