When plantar fasciitis first hit, I assumed I’d need to stop running altogether until it fully healed. That’s not quite how it’s gone. I never actually stopped — I kept running through it, kept showing up to Parkrun, and just started paying a lot more attention to a few things along the way.
The Morning Stiffness
Even now, most mornings I wake up with my Achilles and calves feeling noticeably tight, almost stuck. I’ve started using the stairs at home to stretch — hip flexors and quads mainly — and every single time, it genuinely helps loosen things up before I head out. It’s become as much a part of my routine as the run itself.
Changing Shoes
Before all this started, I was running in Asics Gel-Kayano 29s. I switched to the Asics Glideride Max, and I’ve now been in them for about 12 months. I can’t say for certain how much of my improvement is down to the shoes specifically versus everything else combined, but the extra cushioning has genuinely felt like it’s helping.
Soft Slippers, All the Time
This one felt almost too simple to matter, but I’ve stopped walking around barefoot or in anything firm at home. Soft slippers, all day, every day. Small thing, but it’s one less source of stress on the same spot.
Where Things Stand Now
It’s been about 12 months since the injury started. The pain hasn’t completely disappeared — I can still feel it, especially first thing in the morning — but it’s no longer stopping me from anything. I’m still running regularly, still doing Parkrun most Saturdays, and I’ve pushed my longest run out to 14km.
A friend once told me plantar fasciitis can be a bit like frozen shoulder — sometimes time does more of the work than any single treatment does. A year on, I’m inclined to agree. I haven’t found a magic fix. What I have found is a routine of small, consistent things — stretching, better shoes, softer slippers, and just continuing to move — that’s let me keep running while it slowly gets better on its own.
If you’re a few weeks into this and it feels endless, I get it. I was there too. It might just take longer than you’d like, and that’s okay.