If you’re a runner, chances are you’ve felt it before—that sharp, nagging pain in your heel when you get out of bed or start your run. It might ease up as you move, only to return with a vengeance later. Sound familiar?

That pain could be a sign of plantar fasciitis—one of the most common injuries runners face. But the good news? You don’t have to just live with it.

Let’s break down what’s happening, why it shows up in runners, and what you can do (starting today) to fix it.

What Is Plantar Fasciitis?

There’s a thick band of tissue that runs along the bottom of your foot called the plantar fascia. It connects your heel to your toes and helps absorb shock when you walk or run.

When this tissue gets inflamed or overworked, you get plantar fasciitis—which basically means your fascia is mad at you and wants you to stop whatever you're doing.

Why Runners Get It

Here’s the deal: running is tough on your feet. Especially if:

• You’ve recently increased your mileage

• You run on hard surfaces like pavement

• You’re wearing worn-out running shoes

• You have flat feet or really high arches

• You don’t stretch enough before or after your run

All of these things can put extra stress on the plantar fascia—and that stress builds up over time until, boom: heel pain.

How to Know If It’s Plantar Fasciitis

Here’s what to look out for:

• Sharp heel pain in the morning or after sitting

• Pain that gets better after a few minutes of walking, then returns

• Tenderness in your arch or heel

• Pain during or after a run, especially on long or hilly routes

If this sounds like you, keep reading—because ignoring it won’t make it go away.

Quick Fixes vs. Long-Term Relief

Let’s be real: stretching and ice can help, but if you want lasting relief, you need to do more. Here’s what actually works:

✅ 1. Support Your Feet

Your shoes matter. A lot. If your sneakers are more than 300–500 miles in, it's time to replace them. Consider custom orthotics too—they give your feet the exact support they need.

At our West Haven clinic, we create orthotics that are tailored to your foot shape and running style. Think of it like a personalized injury-prevention system.

✅ 2. Stop Pushing Through Pain

We know—it’s tough to take a break. But running through the pain can turn a small problem into a major setback. Cross-train, rest, or modify your workouts while you heal.

✅ 3. Try Laser or Shockwave Therapy

We offer advanced treatments like laser therapy and shockwave therapy right here in our West Haven podiatry clinic. They help reduce inflammation and boost healing—without surgery or downtime.

✅ 4. Get to the Root Cause

There’s no one-size-fits-all answer. Your foot shape, stride, and posture all affect your risk of plantar fasciitis. That’s why we do a full biomechanical evaluation to see what’s really going on.

When to See a Foot Doctor

If your heel pain has lasted more than 2 weeks—even with rest and home care—it’s time to call a foot doctor in West Haven Connecticut. The earlier you treat it, the faster you’ll be back on your feet.

And if you’ve had plantar fasciitis before? Don’t wait for a full flare-up to get help. We can show you how to prevent it from coming back.

Ready to Run Pain-Free Again?

Whether you’re training for your next 5K or just want to enjoy a morning jog without pain, we’re here to help.

At West Haven Foot and Ankle Center, we’ve helped countless runners get back to doing what they love—without heel pain holding them back.

Book your appointment today. Let’s get you back on track.