Plantar Fasciitis Relief

This program is designed to systematically reduce the strain on your plantar fascia while strengthening the muscles of the foot and lower leg to provide better support. By focusing on root causes, we aim for long-term relief, not just a temporary fix.

Phase 1

Phase 1: Calm the Inflammation

Weeks 1-2

Key Focus Areas:

Pain Reduction

Gentle Mobilization

Load Management

The initial focus is on reducing pain and inflammation. We will use gentle mobility work and avoid activities that aggravate the fascia. The goal is to create a healing environment.

Weekly Exercise Plan

Exercise	Sets	Reps	Coaching Notes
Towel Curls	3	15-20	Use your toes to scrunch a towel towards you. Focus on the contraction in your arch.
Foot Rolling	1	2-3 min per foot	Use a lacrosse ball or our Grounding Foot-Roller. Apply gentle pressure to tender spots.
Calf Stretches	3	30 sec holds	Perform with a straight knee and a bent knee to target both calf muscles.

Phase 2

Phase 2: Build Foundational Strength

Weeks 3-6

Key Focus Areas:

Intrinsic Foot Strength

Ankle Stability

Gait Introduction

With pain under control, we begin to build strength in the intrinsic foot muscles and improve ankle stability. This phase is crucial for building a more resilient foot.

Weekly Exercise Plan

Exercise	Sets	Reps	Coaching Notes
Short Foot Exercise	3	10-15 holds (5s each)	Create an arch without curling your toes. This is subtle but powerful.
Heel Raises	3	15	Go slow and controlled, both up and down. Feel the work in your calf and arch.
Toe Splaying	3	10-15	Use our Toe Trainers to help. Spread your toes as wide as possible, then relax.

Phase 3

Phase 3: Loading and Prevention

Weeks 7-8+

Key Focus Areas:

Progressive Loading

Full-body Integration

Return to Activity

In the final phase, we progressively load the plantar fascia to build its tolerance and prevent future flare-ups. We integrate full-body movement patterns.

Weekly Exercise Plan

Exercise	Sets	Reps	Coaching Notes
Single-Leg Heel Raises	3	10-12 per leg	Progress from the two-legged version. Ensure stability.
Box Jumps (low)	3	5-8	Focus on a soft, quiet landing, absorbing force through the whole foot and leg.
Barefoot Walking	1	10-15 min	Start on soft surfaces like grass or sand to build resilience.