If you’re a runner, you’ve probably felt that nagging heel pain at some point…

It starts as a twinge. Then it becomes a wince. Before you know it, your morning run is cut short — or worse, off the table entirely.

At Birtley Foot Clinic, we see this all the time. Plantar fasciitis is one of the most common running injuries, and it doesn’t care if you’re a seasoned marathoner or a casual jogger.

The good news? With the right steps, you can prevent it — or stop it from coming back.

What Causes Plantar Fasciitis in Runners?

Plantar fasciitis happens when the thick band of tissue on the bottom of your foot (the plantar fascia) becomes irritated. For runners, this can be triggered by:

• Sudden increase in mileage or intensity

• Worn-out running shoes

• Running on hard or uneven surfaces

• Tight calves or Achilles tendons

• Poor foot mechanics (like flat feet or overpronation)

Over time, all this stress causes tiny tears in the fascia — and your heel lets you know about it.

How to Know It’s Plantar Fasciitis (and Not Just Sore Feet)

Plantar fasciitis pain is usually:

• Sharp and stabbing, especially in the heel

• Worse first thing in the morning or after sitting

• Tender to touch near the inside of the heel

• Worse after running — not usually during

If that sounds familiar, it’s worth getting it checked. Ignoring it often leads to a longer recovery — something no runner wants.

Top Prevention Tips from Our Podiatry Team

We’ve helped plenty of runners in Birtley get back on the road — and stay there. Here’s what we recommend to keep plantar fasciitis at bay:

1. Choose the Right Running Shoes

Support matters. A lot.

Your shoes should offer good arch support, firm heel control, and plenty of cushioning. If they’re past their best (usually 300–500 miles), it’s time to retire them.

🟢 Pro tip: Come into the clinic for a gait assessment — we can recommend footwear based on how you move.

2. Warm Up and Stretch Properly

Tight calves and stiff ankles put more strain on your plantar fascia. Take time to:

• Gently stretch your calves and Achilles before and after your run

• Do dynamic warmups (not just static stretches)

• Use a foam roller or massage ball regularly

3. Mix Up Your Surfaces

Running only on concrete can take a toll on your heels. Try to vary your routes:

• Mix in some grass, trail paths, or athletic tracks

• Avoid sloped or uneven surfaces if you’re recovering from an injury

4. Add Strength Training to Your Routine

Strong feet and lower legs help support your arch. Include exercises like:

• Calf raises

• Toe curls with a towel

• Balance work (like standing on one leg)

🟢 We can show you specific rehab exercises if you’ve had plantar fasciitis before.

5. Use Orthotics if You Need Extra Support

For some runners, off-the-shelf support isn’t enough. If you have flat feet or tend to roll inward (overpronate), custom orthotics can make a big difference.

They’re designed to align your feet properly, reduce strain, and improve your running posture.

6. Don’t Push Through the Pain

This one’s tough for dedicated runners, but it's important.

If heel pain starts creeping in:

• Cut back on intensity or switch to low-impact activities (like swimming or cycling)

• Ice your foot after runs

• Don’t delay seeing a podiatrist — early treatment leads to faster recovery

What If You Already Have Heel Pain?

If you’re feeling the burn in your heel, don’t panic — we’ve got plenty of effective treatments at Birtley Foot Clinic, including:

• Shockwave therapy

• Taping techniques

• Custom orthotics

• Stretching and rehab programmes

Our goal is always to get you running comfortably again — without setting yourself up for repeat injuries.

Final Thoughts from the Birtley Foot Clinic Team

Plantar fasciitis doesn’t have to sideline your running goals. With smart prevention strategies and early action, you can stay on track — and out of pain.

If you’re in the Birtley or Gateshead area and you’ve noticed heel pain creeping in, come see us. Our team of experienced podiatrists can assess your gait, footwear, and running routine, and help you stay on your feet for the long run.

Ready to keep running without heel pain?

Book a consultation today with our team at Birtley Foot Clinic — your local experts in plantar fasciitis and foot health.