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

1. 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.

2. 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.

3. 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.

4. 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.