Conditioning: Phase 1
The following is the first of four phases that will guide you from Plantar Fasciitis toward healthy running. Progress from each phase as instructed, applying rehabilitation modalities such as taping where needed.
Duration: 1 Week (at least)
Goal: Reduce pain. Pain in this phase is characterized by a level of 6/10 with the Windlass Mechanism Test – sitting or standing – as well as with your first step in the morning.
Frequency of Exercises: Daily (7 Days/ Week) unless specified
- 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.
- Toe Crunches: Lying on your back with your knees bent, place a towel under your foot and squeeze the towel with your toes for 2 seconds, relax, and then repeat for 2-3 minutes. Purpose: reduce swelling and improve circulation.
- 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.
- Cross Fiber Massage: light massage 3-5 minutes (mild pain okay). You can also place a ball (e.g. golf ball) under your foot while sitting and then roll the ball under your foot. This may help with the pain and loosen up the plantar fascia. Purpose: reduce swelling and improve circulation.
- Biking: Biking will help maintain fitness without putting a lot of stress on the plantar fascia.
- Calf 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.
- Ice: 10 minutes to reduce pain and inflammation.
TO GRADUATE TO PHASE 2
- Required: Pain is < 6/10 with initial step/movement or Windlass Mechanism Test
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.