Cortisone Shot for Runners with Plantar Fasciitis Heel Pain

Should you get a cortisone shot for plantar fasciitis heel pain? The short answer for most is no. While it is true that cortisone shots can temporarily remove inflammation and pain associated with an acute injury like plantar fasciitis, the reality is the often times cortisone shots do more harm than good. Research has been shown that cortisone shots can actually permanently weaken the tendon leading to reinjury and even worse, complete tearing.

Often times people with plantar fasciitis are desperate to fix it. In my experience it is usually runners I hear from, whose only outlet is running, and they can't stand not being able to run. The reality is that plantar fasciitis is an injury and your body produces pain and inflammation to protect itself. Masking pain is rarely a good idea because it gives us a false sense that a hurt is now healed. Getting a cortisone shot is just ignoring what your body is telling you. You need to stop doing whatever you are doing that makes it hurt and focus on letting the body heal itself

A better approach would be to stop worry about getting back to running and focus on what you can do. Find a pool and do some swimming or jump on spin bike / peloton. Find something that doesn't aggravate it as much as running. Plantar fasciitis can be a very nasty injury, especially if you have never had an injury before. Don't be surprised if it takes 3, 6, or even 12 months to heal. I will write a separate article about how I have healed from my own plantar fasciitis but in the meantime here are few things that may help:

Foot exercises designed to strengthen your feet
to both heal and prevent reinjury of plantar
picking up stones with your foot 
is a great exercise regardless
of whether you are injured or not

Heating pad - I liked to use a heating pad to heat the area. This can be done in the morning before getting out of bed when your foot is extra stiff or at night as you are winding down and watching tv, reading etc. In my experience ice is not as effective. Part of the goal of plantar is keep it relaxed, loose, and supple.

Buy Irregular marbles / stones - the best thing you can do is start to strengthen and rehabilitate your foot. Buy a set of marbles and stones, slightly irregular is better and dump them on the floor. One by one pick them up with your feet / toes and place them into a container. I like to do this twice a day for 5 minutes.

Foot Log Massage Roller - the following is a foot log backed by a simple money back guarantee. Buy two, carry it with you and put one under your bed. Before ever placing your foot on the ground from either sleeping or sitting, make sure you gently roll your plantar for a few minutes to warm it up and lighty break up any scar tissue without causing significant acute stress that you would get from getting up and standing on it. A soup can works too.

Plantar Fascitis Boot - the boot can be a great device that keeps the calf /achilles / plantar slightly stretched at night. Don't be surprised if you wake up and you removed the boot in your sleep. This can be especially important device for anyone that sleeps on their stomach and keeps their toes essentially pointed

Strassburg sock - same idea as the boot but in slightly less bulky design