Once you get up and moving, the pain should improve as you walk, and using a tool like a lacrosse or tennis ball or spiky massage roller several times a day may help the pain gradually go away. “Anything that allows the bottom of the arch to roll and lengthen is a good way to treat [the pain],” Ragland says. Beldini adds that self-massage also helps increase blood flow in the area, which may help repair damaged tissue more quickly.
Neither Ragland nor Beldini put a hard-and-fast number on how long to roll your foot every time, though Beldini recommends not spending more than five to seven minutes per session, as overdoing it could possibly make the condition worse.
Both times I had plantar fasciitis, I was ultimately able to kick it just in time to still race, and I give credit, in part, to this spiky massage ball that’s currently only $7 on Amazon. Of course, this tool didn’t make my foot pain go away overnight, but diligently rolling my foot several times a day did ultimately help me completely recover and run at my full potential without pain. And while this tool can likely help other runners in similar situations, the best way to treat plantar fasciitis will always vary by person.
Ragland and Beldini both say you may not need to stop running completely while treating plantar fasciitis, but it’s key to listen to your own body. Some people may need to stop the activity that caused the pain in the first place; others may be able to keep at it but just dial back a bit until things improve. For the first few days after my foot pain showed up, running was definitely out of the question. Naturally, I was freaking out—I could barely even walk a step without pain; how the heck was I going to run 26.2 miles in less than two weeks? But with some rest and diligent stretching and rolling, the pain started slowly but surely improving.
Other treatment techniques I included in my recovery routine were rolling my foot over a frozen water bottle, and taking a nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen (at the standard recommended dosage), both of which are pretty typical recommendations for treating plantar fasciitis. Ragland and Beldini also both recommend avoiding walking around barefoot for extended periods of time (something I was definitely guilty of as a work-from-home freelance writer), and to wear shoes that support your arches when you’re not actually running. My current go-to are the Oofos Ooriginal sandals, which I also love slipping my sore feet into immediately after a long run or race.
While it wasn’t the only plantar fasciitis treatment I used, I’m convinced that diligently rolling out my foot with the massage ball made a big difference because it was the one thing that could immediately reduce the pain, even if it was only temporarily in the beginning. Within a week, the first-thing-in-the-morning pain was gone, and even though I did complete most of the planned short taper runs on my training schedule, the pain didn’t return or get worse as my marathon got closer. And, I ultimately finished in 3:45:41, which was a four-minute personal best, with a 2½-minute negative split to boot (a first for my marathoning “career”).
When to see a doctor
While plantar fasciitis pain was familiar to me from a past diagnosis, if you have foot pain that’s sharp, sudden, or persistent (not improving after a few days), it’s always best to see a doctor to get properly diagnosed instead of just trying to self-treat, especially if you’re a new runner. Worsening plantar fasciitis pain isn’t something you want to run through, as it could eventually lead to a full-on plantar fascia tear, which could potentially require surgery to repair.
Additionally, even if you haven’t injured yourself that seriously yet, some runners may benefit from being fitted for custom orthotics to wear in their shoes, or they may respond better to treatment options like a cortisone injection if self-massage and other home remedies haven’t proved to be successful. Physical therapy that focuses on stretching and strengthening the muscles that stabilize the ankle and foot can also be helpful in some cases.
At the end of the day, always listen to your body and don’t be afraid to seek treatment when you think you may need it. It’s better to take some time off to sort things out than potentially injure yourself even more.
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Related:
- 4 Beginner Running Injuries That Are Totally Normal and How to Fix Them
- 7 Ways to Treat Your Feet During Marathon Training
- What All Runners Should Know Before Getting a Pedicure
