Plantar Fasciitis Protocol
Phase 1: Acute Phase (Pain and Inflammation Control)
Exercise
Instructions
Frequency
Calf Stretches
Stand facing a wall. Step one foot forward, keeping the heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 30 seconds.
3 times a day
Plantar Fascia Stretch
Sit on a chair and cross the affected foot over the opposite knee. Hold the toes with one hand and gently pull them back toward the shin until a stretch is felt in the arch of the foot. Hold for 30 seconds.
3 times a day
Ice Bucket
15-20 minutes, with your entire foot in a bucket with ice. Have water up to ankle.
2-3 times a day
Towel Curls
Place a small towel on the floor. Sit on a chair with your feet flat on the towel. Use your toes to scrunch the towel toward you. Repeat for 10-15 times.
2 times a day
Phase 2: Recovery and Strengthening
Exercise
Instructions
Frequency
Calf Raises
Stand with your feet hip-width apart, holding onto a stable surface for support. Rise up onto your toes, lifting your heels as high as possible. Slowly lower your heels back down. Repeat for 10-15 repetitions.
2 times a day
Toe Curls
Place small objects (e.g., marbles) on the floor. Sit on a chair and use your toes to pick up the objects and place them in a cup. Repeat for 10-15 times.
2 times a day
Eccentric Calf Stretch
Stand on a step with your heels hanging off the edge. Rise up onto your toes with both feet. Slowly lower the unaffected foot, allowing the affected foot to stretch. Repeat for 10-15 repetitions.
2 times a day
Foot Intrinsics Strengthening
Place a small towel on the floor and scrunch it up using your toes. Hold for a few seconds and release. Repeat for 10-15 times.
2 times a day
Phase 3: Maintenance and Prevention
Exercise
Instructions
Frequency
Calf Stretches
Same as Phase 1
Daily
Plantar Fascia Stretch
Same as Phase 1
Daily
Calf Raises
Same as Phase 2
3 times a week
Towel Curls
Same as Phase 1
Daily
Massaging and Mobilizing Protocol
Lacrosse Ball Roll: Start by sitting on a chair or a stable surface. Place a lacrosse ball or a firm massage ball under your affected foot. Apply moderate pressure and roll the ball along the length of your foot, focusing on the arch and heel area. Spend extra time on any tender or tight spots. Perform the roll for 1-2 minutes on each foot.
Toe Mobilization: Sit on a chair with your feet flat on the floor. Take one foot and interlace your fingers between the toes. Gently spread your toes apart, creating space between them. Move your fingers up and down between the toes to mobilize the joints. Repeat this mobilization for 1-2 minutes on each foot.
Calf Release: Sit on the floor with your legs extended in front of you. Place a foam roller or a massage stick under your affected calf. Slowly roll the calf back and forth over the roller, applying pressure as needed. Pay attention to any tight or tender areas and spend extra time there. Perform the calf release for 1-2 minutes on each leg.
Ankle Mobilization: Sit on a chair or the edge of a table with one leg extended in front of you. Hold your foot with one hand and gently move your ankle in circles, both clockwise and counterclockwise. Perform 10 circles in each direction. Next, flex and point your foot, actively moving through your full range of motion. Repeat this ankle mobilization for 1-2 minutes on each foot.
