For any athlete, being sidelined by an injury is more than just a physical setback, it is a mental battle. When your passion, identity, and routine are built around movement, the sharp, persistent pain of plantar fasciitis can feel like a devastating blow. The fear of losing fitness, falling behind, and the simple frustration of not being able to do what you love can be overwhelming. Many athletes feel a loss of identity, as one kickboxer shared, “It feels like such a curse, my world was exercising barefoot. I still do it, but I’m in excruciating pain the whole time.”
But here is the good news, a diagnosis of plantar heel pain does not have to mean a full stop. With the right approach, you can continue to stay active, modify your training, and safely navigate your recovery without making the injury worse. This guide will provide you with the strategies to manage your symptoms, understand your body’s signals, and get back to performing at your best.
For years, the standard advice for injuries was complete rest. However, modern sports medicine has shown that this approach can be counterproductive for conditions like plantar heel pain. Complete rest can lead to stiffness, muscle weakness, and a decrease in the tissue’s ability to tolerate load, ultimately prolonging recovery. A 2023 study in the Runner’s World journal highlighted that “dynamic rest,” which involves a break from the aggravating activity rather than a complete cessation of movement, is a more effective approach [1].
“The goal is to find a balance between offloading the irritated tissue and maintaining your fitness. We call this ‘relative rest.’ It’s about modifying your activity, not eliminating it. This could mean reducing your running mileage, switching to lower-impact cross-training, or adjusting the intensity of your workouts.” – Anthony Adesanmi, Chartered Physiotherapist.
Understanding what treatments actually work for plantar fasciitis is crucial for athletes who want to stay active. Our comprehensive guide What Actually Works for Plantar Fasciitis reviews evidence-based treatments that support continued activity rather than complete rest, helping you make informed decisions about your training modifications.
One of the biggest challenges for athletes is knowing how much is too much. The fear of causing more damage can lead to inactivity, while the desire to push through can lead to setbacks. A pain monitoring system, like the traffic light guide, can provide a clear framework for making smart decisions during your training.
This system empowers you to take control of your recovery, allowing you to stay active while respecting your body’s limits. A 2024 article from Verywell Health reinforces this approach, suggesting that decreasing running intensity and avoiding uneven surfaces are key modifications for athletes with plantar fasciitis [2].
For a detailed framework on when it’s safe to push through discomfort and when you should stop, download our guide When to Push Through Plantar Fasciitis Pain and When to Back Off. This resource provides specific guidance on pain levels, activity modification, and how to use pain as a guide rather than a barrier to your training.
We also have a video to help you understand – What is good pain and what is bad pain? Watch it here.
Mark, a competitive marathon runner, was devastated when he was diagnosed with plantar fasciitis six months before a major race. His initial instinct was to stop running altogether, but his physiotherapist introduced him to the concept of relative rest and the traffic light system. Mark reduced his running volume by 50% and incorporated cross-training activities like swimming and cycling to maintain his cardiovascular fitness. He used the traffic light system to guide his runs, ensuring his pain never went into the red zone.
He also began a targeted strengthening program for his feet and calves. Slowly and strategically, he was able to increase his running volume, and he successfully completed his marathon with a new personal best. Mark’s journey shows that with a smart and patient approach, you can continue to pursue your athletic goals while recovering from plantar heel pain.
Watch our video on foot pain in runners and the things you can do to recover from your injury.
Strengthening the muscles in your feet and lower legs is crucial for long-term recovery and preventing recurrence. Here is a simple yet effective exercise to incorporate into your routine.
Seated Heel Raises
Difficulty: Beginner
Time Required: 2 minutes
Equipment: A chair and a towel
Why it works: This exercise strengthens the intrinsic muscles of the foot, which helps to support the arch and reduce the load on the plantar fascia.
How to perform:
1. Sit in a chair with your feet flat on the floor.
2. Place a rolled-up towel under your toes, so that your toes are extended upwards.
3. Slowly raise your heels off the floor, keeping the balls of your feet on the ground.
4. Hold for 3-5 seconds, then slowly lower your heels back down.
5. Aim for 3 sets of 10-15 repetitions.
Common mistake to avoid: Do not let your ankles roll outwards. Keep the movement controlled and focused on lifting the heels.
Progression: As you get stronger, you can perform this exercise standing up, and eventually progress to single-leg heel raises.
For a complete daily routine that takes just five minutes and can easily fit into your training schedule, try our 5-Minute Daily Routine for Plantar Fasciitis. This structured routine combines stretching, mobility work, and strengthening exercises specifically designed for busy athletes.
In many cases, yes. By modifying your training, using a pain monitoring system, and incorporating strengthening exercises, you can often continue to run in a limited capacity.
Low-impact activities like swimming, cycling, and using the elliptical trainer are excellent options for maintaining cardiovascular fitness without overloading your feet.
Recovery is individual and depends on the severity of your condition and your commitment to your rehabilitation program. It is a gradual process, but with consistency, you will get there.
Orthotics can be helpful for some athletes by providing additional support and cushioning. A professional can assess your foot mechanics and determine if orthotics are right for you.
Consistent strength training for your feet and calves is the key to building resilience and preventing recurrence. Do not stop your exercises just because the pain is gone. Understanding why plantar fasciitis returns is crucial for long-term success. Our guide Plantar Fasciitis – Why It Keeps Coming Back and How to Stop the Cycle explains the common reasons for recurrence and provides strategies to break the cycle permanently.
[1] Ask the physio: plantar fasciitis (2023). Available at: https://www.runnersworld.com/uk/health/injury/a771593/ask-the-physio-plantar-fasciitis/ (Accessed: 18 September 2025).
[2] Running With Plantar Fasciitis (2024). Available at: https://www.verywellhealth.com/running-with-plantar-fasciitis-5224398 (Accessed: 18 September 2025).
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