Man, I even remember the first time I heard a sports doc tell me this.

Compared to what we know now: W O W.

Let me back up: race days are coming up.

Training is intense. And if you're not training right now, your runs are still ramping because F A L L.

(yup, I'm sneaking out for extra miles too.)

So either way: cooler temps = extra miles + a dash of unintended speed.

And plantar fasciitis loves that dangerous little combo.

So if you're feeling a little stab in your heel first thing in the morning or a little twinge you didn't expect when you stand up after a hot minute, you're not alone.

And if you're one of the lucky runners with a race on your calendar, DON'T PANIC.

I got you.

Because you already know, being a part of the running fit fam, I'm not going to give you generic advice. Because that's what the rest of the internet does.

I need you to hear me when I say:

doing a million calf raises is NOT ENOUGH to fix plantar fasciitis.

In this week's post we're diving into the bigger picture.

Did you know that ankle weakness, specifically your peroneals, which are on the outside of your ankle, are one of the biggest predictors of getting plantar fasciitis (or plantar heel pain)?

And if you've ever noticed that ONE of your legs is stronger than the other...you're going to want to listen up.

Because depending on HOW MUCH of a difference there is, asymmetry between your glutes and hamstrings can also land you in plantar-heel-pain land.

Fun Factoids...but I know you need action.

So I created a circuit for you this week.

I was thinking of the marathoner who has maybe 3-4 weeks out from their race. They're starting to get a little nervous, maybe a touch panicky. Because they've stretched, foam rolled, used the spikiest ball known to feet-kind...

And that plantar fasciitis isn't budging.

This is circuit is your crash course.

Your last ditch plan (but it actually works).

Because I threw in a couple dashes of rehab and, like always, a good amount of running-specific strength to target your glutes, hamstrings, plantar fascia, and ankles...to remind EVERY ONE how to work together again.

Because when your muscle "teammates" are strong, but also understand how and when to work during your stride, that's when pain vanishes and performance starts.

So check out that circuit here (even if you don't have a race coming up).

I'll see you over there!

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Yes, you still need to load up that plantar fascia with calf raises, but if that's all you do...it's going to come right back. Check out this week's exercises to ditch it for good!

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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© 2020- 2025 All Rights Reserved. You are receiving this message because you purchased a product from @dr.whitt.fit and/or signed up to receive content. This message is for informational purposes only and does not create a health care provider-patient relationship between you and Marie Whitt, and nothing you receive or view from Marie Whitt or @dr.whitt.fit, should be construed as medical advice.