By Dr. Arden McMahon, DC
You did the thing – you finally took up running. You laced up your shoes, hit the pavement, and started logging miles. At first, you felt great. But now? You roll out of bed, stand up, and – ouch! – your feet feel like they’re being stabbed with invisible knives. Every step is a hobble, or you find yourself crawling on your hands and knees to the bathroom in order to brush your teeth in the morning.
If this sounds familiar, you may be asking yourself: “so I started running and now I can’t stand on my feet in the morning – is this weird or what?”
Not weird at all. Unfortunately, what you’re describing sounds like a classic case of plantar fasciitis.
What Is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of foot pain, so common that many people have heard the term before (and not just because it sounds like it could be a spell in harry potter). It is particularly common among runners and people who’ve recently increased their activity level. The name tells us what is happening, “plantar fascia” is a thick band of connective tissue on the bottom of your foot that runs from your heel to your toes, and “-itis” is medicalese for inflammation or irritation. Therefore, plantar fasciitis means your plantar fascia is inflamed or irritated.
The hallmark sign? That sharp, stabbing pain in the bottom of your heel or arch during those first few steps in the morning! I know, what a great way to start the day!
You might be wondering why the mornings? It is because the fascia tightens up overnight and the moment you put weight on it again, it stretches the tissue abruptly, leading to that intense discomfort you feel that leaves you wishing you would have stayed in bed.
Why Does Running Trigger It?
Running itself isn’t bad, what matters is how your body absorbs and manages the repetitive impact.
Plantar fasciitis often shows up when:
- You increase mileage or intensity too fast
- Your shoes lack proper support or cushioning
- You run on hard surfaces
- You have tight calves or weak foot muscles
- Your feet overpronate
In other words, your plantar fascia is getting overstressed without enough support or recovery.
The Chiropractic Approach to Plantar Fasciitis
You may be asking yourself why does a chiropractor care about my foot pain? I thought they were “spine doctors”? We are, but we also treat much more than just the spine. In fact, we treat the whole body!
It is true that as a chiropractor I love the spine, but your feet are the foundation of your entire musculoskeletal system. If something’s off down there, it can throw off everything above, from the ankles to your knees, hips, and even your low back.
When someone comes to me with plantar fasciitis, I don’t just treat the pain – I look at what’s causing the excessive stress on the fascia in the first place.
Here’s how we can tackle plantar fasciitis:
- Proper diagnosis – although plantar fasciitis it common, it is also commonly misdiagnosed. Plantar fasciitis is only one potential cause of heel and foot pain, so our first step is ALWAYS to do a thorough assessment including history and physical examination to find the correct diagnosis.
- Chiropractic Adjustments and Mobilizations – to the feet, ankles, and even pelvis, all of which helps improve joint motion and reduce abnormal stress on the plantar fascia.
- Soft Tissue Work – targeted muscle release techniques to relax the tight fascia, as well as soft tissue work in the calf, legs and pelvis to address tight muscles which may also be contributing to abnormal stress on the plantar fascia leading to repetitive irritation. This can include instrument assisted soft tissue techniques (sometimes called scrapping or graston)
- Gait & Posture Assessment – we look at the whole kinetic chain to identify contributing factors to the development of plantar fasciitis.
- Custom Orthotics or Shoe Recommendations – we focus on making sure your feet have the support they need.
- Stretching & Strengthening – we guide you through simple but powerful exercises to stretch your calves and strengthen the small muscles in your feet, aimed at taking the stress off your plantar fascia.
- Training Recommendations – we can help guide your training and activity levels, focusing on minimizing discomfort but keeping you doing what you love to do (or what you force yourself to do because it is good for you).
- And many other tools including taping, acupuncture (if your practitioner is trained), shockwave, and more.
We take a personalized approach to care, working with you to decide which of these treatment options will work best to manage your discomfort.
The Big Question: should you stop running?
I know what you are thinking: if this started when I started running does that mean I should stop running?
Not necessarily, but you may need to dial it back temporarily and make a few key changes. We can help you figure out how to navigate this as efficiently as possible. When we catch plantar fasciitis early, we can often get it under control without giving up the miles. Ignore it, and it could become a chronic issue that sidelines you for weeks-months.
Final Thoughts
So, is it weird that you can’t stand on your feet in the morning after starting to run? No—but it can be your body’s way of putting up a warning sign. The good news? Plantar fasciitis is totally treatable, especially when properly diagnosed, caught early, and managed properly.
Don’t let heel and foot pain steal your momentum. If you are dreading those first few steps in the morning or dealing with foot and heel pain throughout the day, book an appointment and let’s get to the root of your discomfort together.