Plantar fasciitis cures for runners might sound elusive, but there’s a simple technique you can try right now if you’ve been grappling with stubborn foot pain.
Whether you’re a seasoned marathoner or an occasional jogger, it’s all too common to feel a sharp twinge in your heel or arch that eases slightly during a run, only to return with a vengeance afterwards.
Fitness expert Jon Booker from international wellbeing provider Westfield Health sees countless runners battle this issue every year. “Plantar fasciitis is a common and often debilitating condition,” he explains. “You’ll usually feel a shooting pain in the heel or the arch of your foot, and sometimes even walking can become a test of endurance.”
In the UK alone, “plantar fasciitis” is searched more than 1.8 million times every year, with over 22 thousand monthly searches focused on treatments.
Runners might trigger the condition when they start exercising on hard surfaces or overwork the soles of their feet. Wearing shoes that offer little cushioning or arch support also raises your risk—so it’s worth visiting a specialist running store for a gait analysis if you’re unsure about your footwear.
But here’s some potentially great news: Jon has revealed a lesser-known strategy that could make a real difference—reflexology.
“This centuries-old practice can be a powerful way to ease plantar fasciitis,” he says. “Reflexology applies pressure to certain points on the feet, hands, or ears through massage techniques. These zones are linked to different parts of the body—muscles, organs, and joints included.”
Why might reflexology help?
Reduced inflammation: Gentle pressure boosts blood flow to the irritated tissues, delivering oxygen and nutrients.
Pain relief: It can prompt the body to release endorphins while calming the nervous system, and minimising discomfort.
Improved flexibility: By relaxing tense muscles and ligaments, reflexology reduces strain on the plantar fascia.
Before you book a session with a reflexologist, Jon advises checking whether your health cash plan—personal or employer-provided—covers “therapy treatments.”
Confirm that reflexology is included, and ensure the therapist meets the plan’s requirements so you can claim back costs if eligible.
If you want to try a quick fix at home, there are easy massage methods you can do yourself. “Gently use your thumbs to apply firm pressure in circular movements along your heel and arch,” Jon suggests.
“Alternatively, roll your foot on a tennis or massage ball for five to ten minutes, focusing on the spots that hurt most.”
Keep in mind that these DIY approaches can be helpful but don’t replace a proper reflexology session or medical assessment if your foot pain lingers.
If that nagging foot pain is making even a short walk to the shops feel like a marathon, it’s probably time to check in with your GP.
Getting a proper diagnosis can rule out anything more serious and set you on the right track to recovery—because no one wants to be sidelined by sore feet.
Ultimately, our feet are the very foundation of every step, sprint, and race. By exploring reflexology and other plantar fasciitis cures for runners, you can stay on your feet and keep chasing your goals, pain-free.