The question of how quickly you can return to running with plantar fasciitis will depend on the severity of your injury and how fast you heal. Some runners with plantar fasciitis find that they can work their way back into running even while some residual arch stiffness or heel pain persists. However, if running is making your arch or heel pain worse, you need more time off and more time for your rehabilitation program to do its job.
As you return to running, consider increasing your stride frequency by about 10%. This will reduce your impact loading rate, a factor connected with the development of plantar fasciitis in runners. Also, cut back your running time by about 50%, and slowly work back to your average level during a 1-2 week period.
Keep stretching your calves and plantar fascia even after you’ve recovered to stave off any future bouts with plantar fasciitis. Stretch your calves at least three times per day. Each session should consist of three, 30 second holds, first with your knee straight, and then with it bent. Also stretch your plantar fascia three times per day. Each session should consist of ten, 10 second holds. Make sure you stretch right after getting up in the morning.
Also use an over-the-counter orthotic for heel and arch support like “SuperFeet Green” in your everyday shoes and running shoes. Finally, wear a night splint like the “Stretch-Away Plantar Fasciitis Night Brace” at night to stretch out your arch, Achilles, and calf muscles.
www.StretchAway-PlantarFasciitis.com
