What would you do if you sprain your ankle while running?

How would you handle a gushing wound after a fall?

How to keep yourself safe when running in the heat?

If you have no idea what to do in these situations, then today you’re in the right place.

Even though pounding the pavement (or the trails) isn’t a contact sport,

often trouble is just one foot strike away.

Being exposed to the elements increases your risk of injury or accident, whether due to a pre-existing condition, lack of physical fitness, or simply not paying attention to the road.

For these reasons, if you exercise outdoor a lot, know some first-aid. That’s how you’ll be able to address your own injuries before you get home and/or reach out for help.

Whether it’s a nasty fall, sprain, blister, or something more dangerous, here’s your guide on how to deal with common running nightmares on the road.

Note—Getting a good base in first aid is not something you can learn in a blog post, as it requires long hours of training and practical experience, but the guidelines shared below should you get started on the right foot.

Beginner’s Guide to First Aid For Runners

A properly stocked first aid kit is key for treating minor injuries both on the go and at home.

You can buy a whole set or throw together your own kit by getting all the items at a well-stocked drug store.

Ask the pharmacist for assistance.

A runner’s first aid kit should include the following:

• Adhesive bandages in different sizes
• Alcohol wipes
• Allergy medicine
• Aspirin
• Antibiotic ointment
• Antibacterial wipes and hand sanitizer
• Bug spray
• Disposable razor
• Elastic bandages
• Latex-free gloves
• Scissors and tweezers— for splinter or stinger removal
• Fold-up plastic water bottle
• Meds, especially if you have any pre-existing issues

Of course, you may not have all these supplies at your fingertips, but it always helps to be prepared.

Now let’s get to the practical stuff.

Sprains

Sprains are a common outdoor injury that can cause swelling, pain, and bruising.

They happen when you lose your footing while cruising along some uneven terrain or tackling a rocky edge.

That’s why ankle sprains are pretty common among trail runners.

Your Next Step

Depending on how serious you sprained your ankle, you may able to hobble home.

Whatever the case, make sure you listen to your body and stop moving altogether if you have to.

If weight-bearing is out of the question, call a taxi.

Also, keep a stretchy bandage to stabilize any sprains.

As a rule, rest, apply ice therapy and elevate the injured joint.

This simple self-care procedure can help limit swelling, fluids build-up, and bleeding in soft tissue injuries.

If symptoms don’t improve within two to three days, seek medical help for possible X-rays and assessment for fracture.

Prevention

Avoiding sprains when running ain’t easy, especially on the trails.

But you can always avoid running on technical terrains, improve your form, strengthen the muscles surrounding your ankle joint, and pay attention to your footing.

For more, check this post.

Falling & Bleeding During a Run

Falls resulting in serious cuts and wounds are common among runners, and if you take a tumble, knowing what to do next can help minimize long term damage.

A simple fall can lead to an open wound that can halt your training for the day.

And in some cases, an especially bad fall could result in a severe bleed.

Never ignore open wounds, no matter how badass they make you look like

Your Next Step

When you take a terrible fall while running, focus on controlling the bleeding first, then cleaning and protecting the injured limb.

Don’t have any first-aid tools at hand?

Use your sweatbands and extra-base layers, especially if the wound is gushing.

Take them off and press firmly over the injury until the bleeding ceases.

Putting pressure on an injury constricts the blood vessels, which limits circulation to the area, therefore, the less blood flow, the less bleeding.

Once you get home, clean the area with warm, soapy water and hydrogen peroxide before bandaging it to prevent infection.

To keep the area moist, use plain petroleum jelly or antibiotic ointment.

Additional resource – Trail Running First Aid Kit 

Prevention

When running outdoor, pay attention to your surroundings and keep an eye out for protruding roots, loose stones, sharp rocks, and anything else that could trip you over.

What’s more?

Wear running shoes offering support for your running terrain.

Blisters On A Run

Blisters are common, posing no serious threat, but they can mess up with your workout if you don’t deal with them ASAP.

This annoying condition occurs when the skin is continuously rubbed against another surface, whether it’s the skin itself, clothing, or the inside of your running shoes.

Your Next Step

I know.

It’s the most tempting thing in the universe to burst a blister, but it’s best to leave it alone.

The skin acts as a fantastic barrier to infection, but popping a blister may make the injury worse, increasing your risk for infection.

And you don’t want that.

Instead, cover the blister with plaster and make sure there are no wrinkles in the sock that may cause rubbing.

In case of a blister outbreak, shield it with a clean, non-adhesive, and dry dressing that stretches beyond the edges of the blister.

Prevention

Run in suitable shoes that fit well with no pressure points, and have been well broken in, especially when running long and/or hard.

Go for socks that offer good support, avoiding cotton materials as it retains moisture.

Also, use foot powder spray to keep your feet dry and comfortable.

Heat-induced Issues

Heat-related illnesses are dangerous and can be a question of life or death.

These occur when your body retains too much heat, resulting in an abnormal increase in body temperature.

Heat exhaustion, heat cramps, or heatstroke can happen to any runner who trains in the summer heat for too long.

The symptoms

• Elevated heart rate
• Flushed skin
• Dizziness
• Dry throat
• Dehydration
• Confusion

Your Next Step

If you’re experiencing a couple of more of these symptoms, slow down or stop training altogether.

Find a shady area, lie down with your legs raised, and drink some fluids, especially an electrolyte solution.

Ideally, you should also call someone to come and be with you and get medical attention.

If possible, apply cold packs to your groin, armpit, behind the knees, and the back of your neck to remove the heat and bring your core temperature down.

Seek medical attention if symptoms do not improve, especially if vomiting develops.

Your doctor may use cool intravenous fluids, which help lower the temperature in the bloodstream.

Prevention

Drink plenty of water, choose “shady” running routes,  and avoid running in the heat, especially during the summer between the times of 10 am to 4 pm.

Conclusion

As previously stated, today’s post is by no means the full guide to first aid skills, but I believe these simple guidelines covers some of the most common issues that runners will face out there.

That said, I’ll strongly advise you to learn more about the subject, and take a course (if you have the time to do so).

Knowing more about the subject not only comes in handy when you run into trouble, but you could also use the knowledge to help someone else.

And you can’t put a price tag on that.

Please feel free to leave your comments and questions below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

I hate to state the obvious but running is a fantastic way to reduce stress, boost your memory, improve cardiovascular health, and help you live a longer, healthier life.

But did you know that running can also give your sex life a serious boost?

Yes, that’s right—running can improve your sexual performance and satisfaction in ways you may not have expected!

So, how exactly does pounding the pavement spice up your intimate life? Let’s unpack this

Feel-Good Chemicals That Boost Your Libido

Let’s be real—how you feel about your body can have a huge impact on your sex life. Running helps you get fit, and as you improve your body, you naturally start feeling more confident about your appearance. Whether feeling proud of your progress or appreciating what your body can achieve, running builds confidence, making you more comfortable and expressive in bed.

Research from the University of Arkansas found that physically fit individuals rated their sexual desirability higher than those who were less active. It’s simple—when you feel good about your body, you’re more likely to feel confident about being intimate. In a Runner’s World survey, 90% of respondents said running gave them more body confidence in the bedroom. So, if you’re looking for a self-esteem boost, lace up your shoes and hit the pavement!

Improved Confidence

Here’s a fun fact: running can actually improve your stamina in bed!

A study published in the American Journal of Cardiology found that increased running endurance correlated with increased sexual endurance. Every extra minute you can run on a treadmill might translate into an additional two to three minutes of sexual activity. So, the fitter you are, the longer you might last in bed.

Trust me, improving your running stamina can boost your endurance everywhere—even in bed. And trust me, your partner will notice this, too.

Your Orgasms Get More Intense

Looking for more intense climaxes? Running could be your answer.

Research from Finland that examined over 5,500 women in their 40s and 50s found a positive link between regular aerobic exercise and improved sexual satisfaction, including more intense orgasms.

Another study conducted at the Center for Marital and Sexual Studies found that individuals who exercise regularly are not only more likely to orgasm but also experience orgasms more easily and frequently.

So, hitting the trails can do more than just improve your fitness—it can enhance your sexual experience, too.

Your Orgasms Get More Numbered

It’s not just about quality—running can also improve the quantity of your orgasms. A study from the University of California found that participants who engaged in moderate exercise four times a week had 30% more sex and experienced 25% more orgasms after following their fitness routine for nine months.

For men, running can lead to higher testosterone levels, which not only boosts sex drive but also combats hypogonadism, a condition that reduces the production of sex hormones. This condition often leads to sexual disorders like erectile dysfunction. In short, running can help you feel more energized, active, and ready for intimacy.

Running Makes You More Fertile

Running doesn’t just improve your sex life—it can also enhance your fertility. Being overweight or inactive can negatively impact fertility, but regular running can help you maintain a healthy weight and boost fertility in both men and women.

I’m not at the stage of life where I’m thinking about kids yet, but I’ve read about how running can impact fertility. There’s plenty of research showing that staying active can improve sperm quality and boost fertility in both men and women.

For men, studies have shown that running at least three hours a week lowers the risk of impotence by 30%. For women, regular exercise reduces the risk of infertility due to ovulation disorders, according to research published in Obstetrics & Gynecology.

So, if you’re planning to start a family, running can help boost your chances of conception.

Doing It Too Much

As great as running is for your sex life, there is such a thing as too much of a good thing.

In fact, too many miles each week—logging 60+ miles a week—you might reduce your sex drive.

Again, don’t take my word for it.

A study from the University of Connecticut found that male runners who clocked serious miles saw a 30% drop in testosterone levels and a decline in semen quality.

Why? Running too much can lead to a significant reduction in body fat, which affects hormone levels.

Tight clothing (like compression shorts) can also harm sperm quality by creating too much heat in the reproductive area. Balance is key—running in moderation will help boost your sex life, but overdoing it could have the opposite effect.

Actionable Tips for Balancing Running and Sexual Health

To get the most out of your running routine—both for performance and personal life—consider these simple tips:

1. Aim for a Balanced Weekly Mileage. For most runners, keeping your weekly mileage between 15-25 miles is a sweet spot. This range supports cardiovascular and hormonal health without the fatigue that can come with higher mileage. If you’re training for a race and need to up your distance, remember to increase mileage gradually and allow for recovery.

2. Incorporate Rest Days. Rest is as important as your training days. Including at least one or two rest days each week can help prevent overtraining and give your body a chance to recover, which is essential for maintaining healthy hormone levels. Rest days don’t mean inactivity—try light stretching or yoga to stay loose and relaxed.

3. Listen to Your Body. Fatigue and soreness can be signs that your body needs a break. If you’re feeling extra tired, or your libido is lower than usual, consider adjusting your workouts. Balancing intensity and rest is key to keeping both your physical and personal life thriving.

4. Add Strength Training. Adding strength sessions 1-2 times a week can enhance your running performance and support your overall health. Stronger muscles aid in better endurance, reducing fatigue and leaving you with more energy outside of running.

5. Stay Hydrated and Eat Well. Proper hydration and balanced nutrition go a long way toward overall wellness and energy. Drinking enough water and fueling with nutrient-rich foods ensures your body has what it needs to support both your running goals and a healthy libido.

The Conclusion

If there’s one thing I’ve learned from years of running, the benefits extend beyond the physical.

Sure, it makes you fitter, but the boost it gives to your mental and emotional well-being is just as important. And yes, that includes your sex life.

So if you’re wondering whether running can help you last longer in bed, take it from me—it absolutely can.

Feel free to leave any comments or questions below. In the meantime, keep running strong!

Ever had one of those days when your running shoes look more like instruments of torture than tools for fitness? We’ve all been there, and trust me, you’re not alone.

The eternal debate of ‘Should I run today?’ is as common as a post-run stretch.

In this article, we’re diving into the art of knowing when to give your run a rain check.

After all, it’s not about skipping; it’s about making the right call to supercharge your running journey.

Are you ready? Let’s go.

When To Skip A Run – 1. You’re Feeling Sick

“Alright, let’s tackle the big question: ‘Should I run when I’m feeling under the weather?’ I mean, who hasn’t Googled that at some point? Turns out, it’s a hot topic with over two million search results!

Here’s the lowdown:

If it’s just a mild cold, you can lace up those sneakers. In fact, some moderate exercise might even give your immune system a little boost. But, and it’s a big ‘but,’ if you’ve got a serious fever, it’s a hard pass on running.

Here’s the science behind it:

That fever? It’s like your body’s red alert, battling an intruder. Running when you’re running hot? Well, that’s like sending your troops into battle when they’re already exhausted. Not a great idea, right?

Plus, guess what? Overdoing it in your workouts without enough rest can actually make you more susceptible to catching a cold or the flu. Yikes!

Here’s the game plan:

Wait until your temperature has chilled out for a couple of days before hitting the pavement again.

Trust me, one run isn’t worth a week in bed. And if you do decide to run despite the fever, keep a close eye on staying hydrated and watch out for overheating.

After all, running with a fever isn’t the kind of ‘hot’ you want.

When To Skip A Run – 2. Shortness of Breath

Okay, folks, let’s talk about something serious: shortness of breath during your run. You know, when you’re huffing and puffing way earlier than usual, and it’s got you wondering what’s up?

Here’s the deal:

If you’re in good shape, doing your regular run, and suddenly feel like you’re gasping for air, it might be a red flag. We’re talking about a potential issue with your heart or lungs, like cardiovascular disease, high blood pressure, or lung problems.

Here’s the game plan:

Now, I’m no doctor, but if you experience shortness of breath along with any of these buddies—trouble breathing when you’re lying flat, swollen ankles and feet, fever, blue fingertips or lips, wheezing, dizziness, or vomiting—it’s time to call in the pros.

There are various reasons for this breathlessness, and they range from asthma to anemia to a pesky pulmonary embolism. So, don’t ignore it, thinking it’s just a tough run day.

When To Skip A Run – 3. Muscle Pain

It’s pretty standard to feel a bit of muscle soreness after a good run. It’s like a badge of honor, right?

But here’s the scoop: not all muscle soreness is created equal.

Here’s the game plan:

If you’re dealing with a standard running-induced cramp, no biggie. Slow down, give that area a little massage, and then get back to your pace.

However, if your muscles are screaming at you to the point where even getting out of bed feels like an Olympic sport, it’s time to hit the brakes. Seriously, running with super sore muscles can mess with your range of motion and the way you move, which is a fast track to injury city.

When To Skip A Run – 4. Joints Pain

Muscle pains? Yeah, we runners know all about them. They’re like that familiar companion on our running journey. But let’s talk about something a bit more serious: joint pain.

Here’s the deal:

Joint pain during or after running is no joke. Ignoring it can lead to some major issues with your bones, ligaments, and tendons. One common culprit? Runner’s knee.

You’ll recognize it by that annoying dull ache under your kneecap. If you find yourself in this painful situation.

Here’s the game plan:

Step off the running track for a few days and give that poor limb a well-deserved break.

Consider changing up your running shoes – sometimes, the right pair can make all the difference.

Try running on a softer surface to ease the impact on those joints.

But here’s the deal-breaker: if the pain keeps knocking on your door, it’s time to invite a medical professional over. Trust me, it won’t magically disappear, and it might even get worse if you ignore it.

When To Skip A Run – 5. Chest Pain

Let’s talk about chest pain while you’re out on a run – it’s a big deal. Chest pain during your run could be a red flag for an underlying issue like coronary artery disease, and that’s something you don’t want to mess around with.

Here’s the deal:

When it comes to symptoms of a heart attack, here’s what to watch out for:

You might feel a sensation of pressure or a mild ache in your chest, arms, neck, or jaw.

Sweating, an intense headache, nausea, shortness of breath, dizziness, vomiting, and more chest pressure or pain – these can all be part of the package.

Here’s the game plan:

These symptoms might not necessarily bring your run to a screeching halt. But if you’re experiencing any of them, I’ll give it to you straight – stop running. And if you’re lucky, someone nearby might be able to help.

When To Skip A Run – 6. Faintness & Dizziness

Now, let’s talk about something many runners have experienced – that dizzy, lightheaded feeling during a run.

Here’s the deal:

Dizziness while running can hit you out of nowhere, and it’s important to know how to handle it.

Often, this sensation arises during or after a workout, and it can be due to factors like dehydration, low energy levels, or simply stopping abruptly.

Here’s the game plan:

Find a safe spot to rest, then lie down with your legs elevated. This helps boost blood flow to your brain and can prevent you from taking a tumble or injuring yourself.

Trust me, it’s not worth stubbornly pushing through when you’re at risk of hitting the ground.

Now, if the dizziness comes with excessive sweating, vomiting, breathlessness, or confusion, it’s time to stop messing around and seek medical attention. Your health is non-negotiable.

When To Skip A Run – 7. When You’re Pregnant

Now, let’s chat about running during pregnancy. It’s generally a great way to stay active and healthy while expecting, but there are some vital considerations.

Here’s the deal:

Firstly, running can be fantastic during pregnancy if your body is accustomed to that level of training intensity. It’s all about listening to your body.

Here’s the game plan:

It’s crucial to stop running immediately if you experience any of the following symptoms:

• Breathlessness
• Dizziness
• Chest pain
• Feelings of tightness in your tummy
• Vaginal bleeding
• Heart palpitations
• Hyperventilation
• Blinding headache
• Vomiting

What’s more?

If you already have existing medical issues like heart disease, asthma, or diabetes, it’s advisable to avoid running during pregnancy.

When To Skip A Run – 8. You’re Seriously Injured

Injuries are a clear sign from your body that it’s time to hit the pause button on training.

Here’s the deal:

Continuing to push through pain or discomfort often leads to chronic injuries and permanent damage, and nobody wants that.

Here’s the game plan:

When you’re dealing with minor soreness, it’s beneficial to stay active as it can aid in recovery by increasing blood flow and speeding up the healing process. But remember, a full-blown injury is an entirely different ballgame.

Engaging in any form of exercise while nursing an injury can add undue stress to the affected tissue, hindering the healing process. During your recovery period, consider cross-training as a gentler alternative.

There are various activities you can explore to keep your body moving, such as taking a gentle yoga class, cycling, swimming, or even incorporating some weightlifting.

Should I run today? – The Conclusion

In the end, every runner is different, so it depends on your case and needs. If one of the conditioned mentioned above applies to you, you’re better off skipping a run.

Save that run for another day, and you’ll be better off for the long run, no pun intended.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Ready to lace up those sneakers and hit the pavement? Well, hold on tight because today, we’re diving headfirst into the world of plantar fasciitis – that pesky, heel-aching injury that can strike fear into the hearts of runners everywhere.

In fact, it’s so notorious in the running community that it’s earned itself a nickname: ‘Runners Heel.’ Yes, that’s right! Plantar fasciitis is the heel’s arch-nemesis, and it’s responsible for a whopping 80% of all those dreaded cases of heel pain.

But here’s the kicker – it’s not just a pain in the heel; it’s also one of the top culprits behind about 1 in every ten running injuries out there.

Fret no more.

In today’s post, we’re diving deep into this condition. More specifically, I’ll be explaining:

• What is plantar fascia
• The causes of the injury
• Why it’s common among runners
• The fastest way to treat it
• How stretching helps
• The link between running surfaces and heel pain
• Exercises you can do to prevent heel pain
• And so much more

Sounds exciting? Let’s get started.

What’s the Plantar Fascia?

Plantar fasciitis is a common cause of heel pain that affects both runners and non-runners. The human body is equipped with this fibrous band of tissue called the plantar fascia. It’s like the support beam of your foot, stretching from your heel (the calcaneum) to the middle of your foot bones, bridging the gap between your heel bone and your toes.

Now, when that support beam gets all irritated and inflamed, that’s plantar fasciitis for you. It’s like your foot’s way of saying, “Hey, I hurt!”

It’s especially common in runners

Plantar Fasciitis is no stranger to runners.

In fact, it’s one of the most frequently reported causes of chronic heel pain. A study published in the Journal of Foot and Ankle Research vouches for this.

And in the realm of running, Plantar Fasciitis is quite the troublemaker. It’s responsible for approximately 8 percent of all running injuries, as revealed by a retrospective study analyzing 2000 running-related injuries.

The Process of The Injury

Plantar Fasciitis kicks off when the delicate fibers of the fascia, that fibrous band of tissue running from your heel to your toes, start to accumulate tiny tears.

It’s like your foot’s way of saying, “Hey, we’ve had enough tension here!”

Initially, it might seem like a minor annoyance, but as you keep pounding the pavement, those small irritations can snowball into a full-blown injury.

The key here is early detection and prompt treatment. Ignoring it could lead to some unpleasant consequences down the road.

Causes of Plantar Fasciitis

Overuse is the main culprit. However, several factors can increase your chances of developing this painful condition.

Here’s the lowdown on some of them:

• Overdoing It Too Quickly: Pushing your limits too fast is a classic mistake. Rapidly increasing your running distance can put undue stress on your plantar fascia, paving the way for injury.
• Carrying Extra Weight: If you’re on the heavier side, your plantar fascia might bear the brunt of the load. Those extra pounds can lead to irritation, pain, and, eventually, Plantar Fasciitis.
• Gender: Surprisingly, women are about twice as likely to develop Plantar Fasciitis compared to men, as indicated by research.
• Inadequate Footwear: Wearing the wrong running shoes can spell trouble. Shoes with insufficient arch support, heel cushioning, or sole flexibility can exacerbate the problem.
• Poor Running Form: If you’re not running with the proper technique, you’re increasing the strain on your plantar fascia. Make sure to follow guidelines on proper running form to minimize the risk.
• Mobility Issues: Research suggests that a tight Achilles tendon, that large tendon above your heel, can contribute to the development of Plantar Fasciitis. Stretching exercises can help alleviate this problem.

The Main Symptoms

Plantar Fasciitis typically presents with distinct symptoms that can help you identify the condition:

• Gradual Heel Pain: The hallmark of Plantar Fasciitis is the gradual onset of sharp pain on the bottom of your heel, especially near the inside of the foot.
• Morning Discomfort: You might notice intense heel pain during your first few steps in the morning. This phenomenon is often referred to as “first-step pain.”
• Pain After Rest: After periods of rest, such as sitting for a while or getting up from a chair, you may experience heel pain.
• Aggravation with Activity: Activities that put pressure on your feet, like climbing stairs or standing for extended periods, can trigger or exacerbate the pain.
• Evening Recurrence: The heel pain may temporarily subside during the day, but make a return in the evening.

Treatment of Plantar Fasciitis

As I have already clearly stated, the condition can be a real nagging injury that only gets worse the longer it’s present.

Hence, the sooner you put in place an aggressive treatment plan, the better off you’ll be, both for the short and long term.

For that, here is the step-by-step treatment plan you need to follow:

Rest

Taking a break from activities that aggravate your condition, such as running and high-impact exercises, is essential. The duration of your rest period can vary depending on the severity of your condition. It might last a few days, several weeks, or even a few months. Pay attention to the intensity and frequency of your pain as a guideline for when to resume activity.

Keep in mind that Plantar Fasciitis typically develops over time due to accumulated injuries, so it’s important to give your foot the time it needs to heal properly. Resting is a crucial step in the recovery process.

Additional resource – How to Prevent ITBS in Runners

Massage for Reducing Pain

Self-massage and soft-tissue manipulation can provide relief from Plantar Fasciitis pain.

Here’s how you can do it:

• Get a golf ball or a similar round, hard object.
• Gently roll the affected foot back and forth over the ball.
• Start with a few minutes a day and gradually increase to 5 minutes daily.

You can also use a frozen water bottle by rolling it under your injured foot.

Active Release Technique is a more advanced soft-tissue manipulation technique that may help alleviate Plantar Fasciitis pain. While scientific evidence supporting its effectiveness is limited, some individuals find it beneficial.

Try Orthotics

Consider using Over-The-Counter (OTC) orthotics to provide additional arch support, especially if you have a history of Plantar Fasciitis, faulty foot mechanics, or high arches. Research indicates that orthotics can help reduce pain and address faulty foot mechanics, a common cause of this condition.

OTC orthotics are readily available and cost-effective compared to custom orthotics, which can take weeks to receive. Ensure you use them in both shoes, even if only one foot is affected. If OTC orthotics don’t provide relief, consult a podiatrist for custom orthotics tailored to your needs.

Additional Resource – Overpronation vs. Underpronation

Kill the Pain

If you’re experiencing severe pain, consider using cold therapy on the affected area. Apply an ice pack (you can use a store-bought ice pack or a bag of frozen peas or corn wrapped in a towel) for 10 to 15 minutes daily.

Additionally, you can take over-the-counter pain relievers like ibuprofen, naproxen, or paracetamol to alleviate pain and inflammation.

Stretch it

Stretching is another effective strategy to expedite your recovery and reduce the risk of re-injury. Incorporate these stretches several times a day, making sure to stretch both feet.

Perform a few (check below) stretches pre-run, in the morning, and whenever you experience soreness or pain after running. A recommended stretching routine involves three to five sets of 30 seconds per stretch.

See a Doctor

If your pain persists despite trying the aforementioned measures, it’s crucial to consult a sports podiatrist.

In some cases, your doctor may recommend treatment options like cortisone injections, foot taping, night splints, or other tools to alleviate symptoms and expedite recovery. In severe cases, physical therapy may be necessary to fully restore plantar fasciitis function.

How to Treat Plantar Fasciitis When Running – The Conclusion

There you have it.

The above measures are some of the best you can implement right now as a part of your running routine to help reduce the risks of developing plantar fasciitis.

If you suspect you have plantar fasciitis—or any other overuse injury—visit your doctor or physical therapist for an evaluation.

The best way to determine the culprit behind your pain and provide a quick path toward full recovery is by doing a full examination of the biodynamics of your ankle, foot, and gait.

As a runner, your feet are your best ally.

They take you wherever you want to go.

But you have to take good care of them to lead a healthy, active life.

The rest is up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.