Conditioning: Phase 4
The following is the final phase that will guide you from Plantar Fasciitis toward healthy running. Progress from each phase as instructed.
Duration: 2 Weeks
Goal: Plyometrics and functional training, including Phase 3 exercises to maintain strength
Frequency of Exercises: Daily (2-3 days per week)
Warm Up: For at least 5 minutes before activity (e.g. Pre-Run Warm up)
- Single Leg Agility: 3 x 30 seconds (each). Single Leg Hops and Cross Jumps (see videos below). Purpose: increases load on the plantar fascia in different planes.
- Single Leg Calf Thrusts: 2 x 20 reps (each side). Facing a wall in a split squat stance, come up on the front leg and thrust up on your toes, putting more load on your Achilles tendon. You should feel the calf muscles working. Purpose: increasing load on your calf for improved plantar fascia strength and resilience.
- Jump Squats: (on box first, then on ground) 3 x 8-10 reps. With your legs shoulder width apart, bend down by bringing your hips back and knees bent, and then come back up. As you land, try to make the landing quiet, which indicates shock absorption. If you’re too loud then you are not landing with enough knee and hip bend. Do this one at a time at first, then do intervals over time (sets of 3, 4, etc.). Purpose: increasing load on your calf and plantar fascia for improved strength and resilience.
- Up and Backs: 3 x 30 seconds. Go up and back at a running pace. This will increase load capacity on the knee, and get back into more sprinting type activities. Do this for 30 seconds, then add time as endurance improves. Purpose: increasing load on your calf for improved plantar fascia strength and resilience.
- Single Leg Calf Raises (With Weight, On Step): 2 x 25 reps (each side). Standing on a step with one leg, come down on your heels toward the ground and feel some discomfort. Go slowly (3 count going down, 3 count going up). If too easy, place more weight on the involved side. Purpose: increase load on the plantar fascia to improve resilience.
- Single Leg Balance (On Toes): 3 x 30 seconds. Stand with both hands on your hips with your feet directly under you. Keeping your pelvis stable, bring one leg up without causing your pelvis to tilt or rotate. Once stable, come up on your toes as best as you can. Purpose: improve foot stability and strength.
- 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.
- Side Planks (Leg Up): 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.
- Progressive Run/Walk Program
- 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.
TO GRADUATE FROM PHASE 4
Pain is minimal and manageable, allowing you to continue your running progression while implementing exercises from previous phases as needed or desired to maintain form.
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
Need help with a running plan?
Whether you’re looking to build a running routine or are training for a race, get a customized training plan based on your history and goals from our running coach.