How to relieve pain and keep training with plantar fasciitis

Emma's story: From frustration to relief

Emma is a passionate runner, with a personal best of 48 minutes in her last 10K in Valencia. Every morning, before the sun rises, she laces up her shoes and hits the park near her home. For years, running has been her escape—a time to disconnect. But a few months ago, something changed.

It started with a slight discomfort in her heel when getting out of bed, just as she placed her feet on the floor. At first, she ignored it. She thought, "It’s probably just overtraining," or "Nothing serious." But as days went by, the morning pain became sharper and more persistent. Every step out of bed felt like stepping on a nail.

Worse still—it affected her performance. She couldn’t run with the same ease, and frustration set in. She tried slowing down, but even that didn’t help. Finally, she sought help. A visit to the physiotherapist gave her a clear diagnosis: plantar fasciitis .

What is plantar fasciitis and why does it happen?

Plantar fasciitis is inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot from the heel to the toes. Its job is to support the arch and absorb impact when walking or running.

When this structure is overloaded—due to intense training, improper footwear, or biomechanical issues—it can become inflamed and cause sharp pain, especially in the heel.

It’s common in runners , people who spend long hours on their feet , or those with biomechanical foot problems .

Mistakes that make plantar fasciitis worse

Emma realized she had been making a few mistakes that were worsening the condition:

1. Ignoring early warning signs . Like many runners, she thought it was temporary and didn't act until the pain became debilitating.
2. Wearing the wrong shoes . Her running shoes were worn out and lacked proper cushioning.
3. Continuing to run without adaptations . Pushing through workouts without adjusting intensity only worsened the inflammation.
4. Skipping foot-specific exercises . She focused on general stretches but neglected those for the plantar fascia.

How to relieve pain and keep training

After the diagnosis, Emma didn’t quit running. Instead, she adjusted her routine and followed a rehab plan under professional guidance. Here’s what helped her recover:

1. Stretching and Strengthening Exercises

1. Plantar fascia stretch : Sitting down, she pulled her toes back with her hand, holding for 30 seconds to relieve tension.
2. Rolling technique : She used a frozen water bottle or tennis ball under her foot to massage the fascia and reduce inflammation.
3. Towel scrunches : Picking up a towel with her toes helped strengthen intrinsic foot muscles and stabilize the arch.

Scientific Note | According to the Spanish Society of General Practitioners (SEMG), performing stretching and strengthening exercises at least 3 times per week reduces plantar fasciitis symptoms by 40% within 4 to 8 weeks.

2. Wearing Proper Footwear

Emma switched to shoes with better arch support and cushioning. Shortly after, her podiatrist recommended custom insoles, which made a big difference.

• Insoles helped redistribute pressure , allowing her to train gently while healing.
• Once the pain subsided, her podiatrist evaluated whether she could stop using them.

Curiosity | Studies in Footwear Science show that 75% of plantar fasciitis patients improve significantly when combining proper shoes with personalized insoles.

3. Adjusting Her Training

Emma reduced intensity , avoided hard surfaces , and included low-impact exercises like swimming and cycling.

• This allowed her to maintain endurance while reducing stress on the fascia.
• She ran fewer kilometers but kept the same pace, preventing further aggravation.

Scientific Note | Research in Medicine & Science in Sports & Exercise shows that combining low-impact training with moderate running maintains aerobic capacity while minimizing fascia stress.

4. Complementary Therapy

To reduce inflammation and speed up recovery, Emma also:

1. Applied ice post-run for 15–20 minutes to relieve pain.
2. Received physiotherapy with foot massages and shockwave therapy , which stimulates tissue regeneration.

Curiosity | According to the European Journal of Physical and Rehabilitation Medicine , extracorporeal shockwave therapy (ESWT) shows a 70% improvement rate in chronic plantar fasciitis cases.

The small change that made a big difference

Though all these changes helped, Emma still felt discomfort during long runs. That’s when her podiatrist recommended trying Podoks biomechanical socks .

These socks feature a compression band at the arch , heel cushioning , and big toe separation , which helps stabilize the foot and reduce tension in the plantar fascia.

From the first run, Emma felt the difference— more support, less fatigue, and greater comfort . Her pain gradually disappeared, and she was able to return to pain-free running.

Conclusion: don’t ignore the signals

If Emma's story sounds familiar, remember: plantar fasciitis doesn’t mean the end of your training . Listen to your body, make smart adjustments, and try solutions that support your recovery without giving up what you love.

And if you’re looking for extra support for your feet, Podoks might be exactly what you need . Give your feet the care they deserve and keep running pain-free—your next stride could be your best one yet! 🏃‍♀️💪

References

1. Spanish Society of General Practitioners (SEMG). (2021). Therapeutic exercises for plantar fasciitis.
2. The Journal of Foot and Ankle Research. (2019). Self-massage Techniques for Plantar Fasciitis Relief.
3. Spanish Physiotherapy Association (AEF). (2020). Intrinsic foot muscle strengthening manual.
4. Footwear Science. (2021). Impact of Appropriate Footwear in Plantar Fasciitis Recovery.
5. Spanish Association of Sports Podiatry. (2020). Orthotic insoles: when and how to use them.
6. Medicine & Science in Sports & Exercise. (2020). Balancing Low-Impact Training and Running in Foot Injury Prevention.
7. European Journal of Physical and Rehabilitation Medicine. (2019). Shock Wave Therapy Efficacy in Chronic Plantar Fasciitis.

In short, Emma recovered from plantar fasciitis without giving up her love for running—thanks to a combination of focused exercises, proper footwear, adjusted training, and complementary therapies. This holistic approach allowed her to stay active while protecting the plantar fascia, a key tissue for mobility and athletic performance.