If you run regularly, you might know the feeling: a pulling pain in the heel when getting up in the morning, the sole of your foot hurts with the first step — and it doesn’t get better while running. Often, the cause is plantar fasciitis, also known as heel spur.
Expert:
Brigitte Wäckerlin Wüthrich, certified physiotherapist FH, sports physiotherapist I.A.S., Medbase Wetzikon
What is plantar fasciitis?
Plantar fasciitis is caused by overuse, leading to microtears and irritation in the tissue of the plantar fascia—usually where it attaches to the heel bone. The plantar fascia is a strong band of connective tissue that runs from the heel to the base of the toes. It supports the arch of the foot and absorbs shock with every step. Plantar fasciitis is not a classic inflammation, but a tendinopathy—a degenerative, non-inflammatory condition of the tendon caused by overuse or incorrect loading. It results in pain and restricted movement.
And what is a heel spur?
The term “heel spur” is often used synonymously with plantar fasciitis. A heel spur is a calcium deposit on the heel bone that is visible on an X-ray. Repeated micro-injuries and irritation can lead to this buildup. Heel spurs often result from prolonged stress on the plantar fascia.
Why are runners particularly affected?
Foot mechanics play a crucial role in running. The plantar fascia has to absorb and release energy with every step, especially during the pronation (roll-through) phase. When runners train excessively or increase volume too quickly, it can cause overuse. Limited ankle mobility or weak foot muscles can also contribute, as can tight calf muscles. Excess body weight, particularly in inactive individuals, also increases risk.
How to recognize plantar fasciitis
A sharp pain in the sole of the foot, directly at the heel, is typical. It often occurs in the morning when getting up and tends to ease once walking. However, if the irritation persists and training isn’t adjusted, the pain may also appear during running or prolonged activity—often toward the end of a session.
When should you see a doctor?
If there is no improvement despite adjusting training intensity – or if the pain worsens – medical evaluation is necessary. Other causes of heel pain must be ruled out, such as a pinched nerve in the sole, a tear in the fascia, or even a stress fracture in the heel bone.
Treatment: Stay active rather than just resting
Physiotherapy typically starts with an assessment of ankle mobility and foot muscle function. Often, small limitations can be targeted and improved. A key part of treatment includes strengthening exercises for the feet and calves, which stabilize the foot arch and reduce strain on the fascia.
Self-mobilization techniques can also help—like using a foam roller, gentle stretching, or massaging the sole of the foot. These improve blood flow and support healing.
It’s also important to adjust your training load and follow a structured training plan.
Don’t forget to check your running shoes: Are they worn out? Are they the right type for your needs? Shoes that are too soft or overly cushioned can negatively affect foot mechanics, especially in heavier runners.
Depending on the severity, shockwave therapy may be beneficial—it accelerates healing and improves tissue resilience.
Performance diagnostics at Medbase
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When can you start running again?
Mild symptoms are not a reason to stop running entirely. It’s important to adjust distance and intensity so that pain doesn’t increase and discomfort stays mild—ideally no more than 3 out of 10 on a pain scale. This allows the tissue to stay active without being overstressed.
How can you prevent heel pain?
Give your body time to adapt to new training loads. Increase volume slowly and step-by-step—ideally by no more than 10% per week. Variety is also helpful: mix up surfaces, routes, and shoe models to constantly challenge the feet in different ways.
Strength and coordination are also key—especially in the feet and calves, which help stabilize the arch and reduce stress on the plantar fascia.
Stretching and warm-ups should be part of your routine, but stretching is best done after runs or on rest days to avoid pre-run fatigue.
And lastly: listen to your body. If you feel pain or tightness, take it seriously. Early action often prevents bigger problems down the line.
WHO IS MEDBASE? 
Medbase is the largest multidisciplinary sports medicine network in Switzerland. It offers specialized sports medical services for athletes, clubs, and sports federations at all levels of activity in the fields of sports medicine, sports physiotherapy, performance diagnostics, and training consultation.