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Conditioning: Phase 2

The following is the second of four phases that will guide you from Plantar Fasciitis toward healthy running. Progress from each phase as instructed.

Duration: 3 Weeks (at least)
Goal: Introductory Loading and Strengthening
Frequency of Exercises: 3 x per week (day off in between unless otherwise specified). Continue to refrain from running
Warm Up: For at least 5 minutes before activity (e.g. Pre-Run Warm up)

  • Taping/Arch Support: Putting tape along the tendon may assist in offloading the plantar fascia. A night splint can help out during sleep. Purpose: offload plantar fascia to decrease strain.
  • Double Leg Glute Bridges: 3 x 10 reps. Place your legs shoulder width apart with knees bent. Bring your hips up and down. You should feel your hip and thigh muscles working. Purpose: increase hip strength to reduce pressure on arch and prevent knee caving in.
  • Double Leg Heel Raises (On Step, Towel under Toe): 3 x 12 reps. Standing on a step with a towel under your toes (raised toes), come down on your heels toward the ground and feel some discomfort. Go slowly (3 count going down, 3 count going up). Pain within the 3-4/10 range is expected. If too easy, place more weight on the involved side, or go to a single leg stance. Purpose: increase load on the plantar fascia to improve resilience.
  • Single Leg Balance (Arch Up): If too difficult, you can use a finger on a wall for support. Keeping your heel and toes on the ground, focus on bringing your arch up a little and hold that position as best you can for 30 seconds. You should feel the muscles working along the arch and calf. Purpose:  increase recruitment and strength in the ankle/foot muscles supporting the arch.
  • Posterior Tibialis Exercise (With Band): 3 x 16 reps. On a smooth surface, place a towel under your toes, keeping your heel on the ground). Wrap a band around your toes, and anchor the other side of the band on a door or other structure.  Place your hands in between your knees to prevent the knees from moving. Keep your first toe down on the ground and rotate your ankle inward slowly, then back out. You should feel this on the inner part of your calf. If you feel it in the hip, you are rotating your leg too much. Purpose: strengthen posterior tibialis, which helps support the ankle and counter excessive pronation.
  • Side Planks: 3 x 30 seconds (each side, or until fatigue). With your elbow aligned with your shoulders, come up on your side. Keep your body straight throughout. Purpose: improve hip strength and core stability to reduce risk of knee caving in.
  • Front Plank: 3 x 30 seconds or until fatigue. On your elbows and knees, bring your knees off the ground and hold. Try to keep your body level throughout this exercises by keeping your hips level and engaging your abdominals and glutes. Keep your elbow below your shoulders and push up to engage your scapular muscles. Purpose: strengthen core and glutes for running form stability.
  • Cross Fiber Massage: 3-5 minutes daily, mild pain okay. Focusing on the pain area of the plantar fascia, put moderate pressure on the spot going back and forth. While it initially may feel too painful, you should notice pain subsiding with time. You can also place a tennis ball under your arch while sitting and roll/massage your plantar fascia that way. Purpose: reduce scar adhesions and stimulate healing.
  • Walking and/or Biking (light resistance): Walk on flat surfaces as tolerated, but limit barefoot walking as you recover.
  • Stretching:
    • Gastrocnemius: In a split stance with shoes on, keep your heel on the ground, lean forward while keeping your knee straight for 1 minute
    • Soleus: Next, holding a split stance, bend your knee and get a lower stretch for 1 minute. Purpose: reduce pressure on the plantar fascia through increased ankle mobility.
    • Hip Flexors: In the kneeling position with your arms supported on the wall, engage your abdominals by doing a posterior pelvic tilt (i.e. low back is flattened with a limited curve). Engage your glutes on your kneeling side and keep your body as a unit until you feel a stretch in the front of your hip. You may increase your stretch by leaning away from the side.
  • Ice: 10 minutes to reduce pain and inflammation.

TO GRADUATE TO PHASE 3

  • Required: Able to complete double leg calf raises (on step, no weight) without pain for two consecutive exercise sessions
  • Ideal: Windlass Mechanism Test (<4/10 pain)
  • Ideal: None to mild tenderness when touching the plantar fascia
Principles of Plantar Fasciitis: A Review
  • CAUSE – overloading the ligament/fascia at the bottom of the foot
  • NEED – reduce pain as well as scar tissue adhesions, and increase tissue flexibility 
  • PLAN – once pain is alleviated, progressively load the fascia to improve strength and range of motion

Still Need Help?

You are welcome to meet virtually with our PT for additional feedback and assessment. Otherwise, continue to the next step to learn how best to manage the pain from your injury.

Schedule Assessment
Return to Phase 1: CONDITIONING
Continue to Phase 3: CONDITIONING